Name: Playbook - Claire Thomas - W2/D3 POWER SQUAT CLEANS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.719Z
Duration: 35 min
Description: W2/D3 POWER SQUAT CLEANS + CONDITIONING

I felt so weak. Struggle with burpee pull ups and toes to bar

Brittney

I completed 2 of the 3 rounds. Butt is still kicked 😮‍💨

Brittany

Can’t believe I finished this one… just took longer than expected. 💪🏼🥵🪦
But probably one of my favorite combos! 🔥🙏🏼

Lillian

Pascale

Samantha Gonzalez

Ashanta

Wow! I’m dead 😵 But I’m the best way😝 great endurance workout😅

BriAnne

This absolutely kicked my ass. Haven’t felt this good/tired after a workout in a minute 🫶

Maura Leverone

Love this one! Whoops my booty every time! 😅

Sara

Natalie Daniels 

Katie

Jacquie

Holy moly that was tough!! Took me longer than I wanted it to but I am beat! Got it done though!!

Hannah

Jessica

Emily

Wooooooo this one was tough! Those burpee pull-ups at the end did me in

Marcella

I honestly can’t believe I did all of those burpee pull-ups! I’ve been practicing pull-ups since the 25 days of pull up challenge and it paid off today!! So proud of myself! Happy hump day everyone!!! 💪🏽

Courtney Rodriguez

Shianne

Isma

Great workout! Challenging, but didn’t kill me !

Kelli

Kevin Gonzalez

Alyssa Turner

This was much tougher than it looked! 🥵

Did this for a Christmas Eve workout before the festivities since I had time. Great burner!

Kari

Lauren Hamilton

Tough. Needed to modify a few burpee pull-ups to regular burpee’s. Needing clarification on rounds.

Jen Cook

Jamie

Lauren Ogle

Exactly what I needed between marathon training cycles! Beautifully humbling 💪

Courtney

Nissa Ellison-Walsh

Laurie Messer

Oy vey! Today was a challenge! I had to split almost all of my pulls into multiple sets (kept 9 one set).  Yes, I should've dropped the weight, yes I'm stubborn.  

Finished strong but 🥵

Since starting this program I haven’t been challenged like this in awhile! Thanks Claire!

Kami

I like the mix of workouts. Never the same thing. Good burner with this one.

So tough. Can barely grip anything at this point ☠️

Nicole

My soul left my body during this workout lol

Crystal Leah

Ass kicked! Omg Claire! That was the 5th time I’ve done this workout and that was the hardest!!! I definitely went up in weight since the last time!! Thank you for these workouts! I can’t bring myself to do any other programs out there haha!

Patti Frost

I think I died in between these circuits 😆🥵

Jonah

Great workout.  Weakness - pull-ups and toes to bar

Sandra

Kori

Almost at a week with the ab challenge let’s goooo!!

Karla

Quick but hard. Had to take out the pull up at the end.

Caity

This was my hardest workout yet.🔥🔥🔥

That was tough!
I wanted to quit after I started, In the middle and mostly at the end. But modified and pushed thru.

Brandi

Week 2, Day 3: Power Squat Cleans + Conditioning

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Power Squat Clean - use a weight that is easy to do 9 reps in a row but hard to do 15 in a row

Toes to bar modification: Hanging knee raises

- Begin with barbell on the floor
- Clean the bar to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower the bar to starting position

Barbell power squat clean

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

15-12-9 Circuit 1

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Rep scheme: 15-12-9 

Romanian Deadlift - use a weight that is easy to do 12 reps in a row but hard to do 21 in a row

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

15-12-9 Circuit 2

X3 rounds of the following 2 exercises as fast as possible.
Reps decrease by 3 each round.

Rep Scheme: 15-12-9 reps

Power Clean - use a weight that is easy to do 9 reps in a row but hard to do 15 in a row

- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height

Barbell power clean

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar
- Lower down and repeat

Burpee pull ups

15-12-9 Circuit 3

W2/D3 POWER SQUAT CLEANS + CONDITIONING

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Johanna

Functional Body Plan Intro

Kendra Carson

Marsha Ross

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

W1/D1 BACK SQUATS + CONDITIONING

Kylie

Rachel

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Longest week off due to being sick! Back at it now

Hannah 

W1/D7 REST

Victoria

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

Simple but gets the heart rate up. Love having heavy lifts and functional things.

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W2/D2 BENCH PRESS + CONDITIONING

Walking outside with 35 mph gusts of wind 💨

W2/D4 ACTIVE RECOVERY/LISS

Such a quick and effective workout 😮‍💨

Feeling very very sore from the half this past weekend. Cut down to 15 minutes to spare my calves!

Always a 5⭐️ workout🔥🔥glutes and hammies on fire

W2/D5 HERO WOD

Gina

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

W2/D7 REST

Effectively kicked my butt to the floor 🙂‍↔️🤭

W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING

Swapped rowing for jumping rope and whew 😮‍💨 Added KB standing matches 8 on each side, all 4 rounds. 💪🏼🐛…🦋

W3/D2 PUSH PRESS + CONDITIONING

Love this one! Quick, but a punch of power! So many box jumps.. my quads! 🥴🔥🙏🏼

🔥🔥🔥 was really excited about how strong I felt on this. I thought for sure the box jumps would end me, but we crushed’em! Woo!

Laura

Good quick power workout. It’s helpful when it says how many reps per side in the exercise details (15 alt power snatches per side or total? 15 total Russian twists or 15 per side?)

Delaney

W3/D3 POWER CLEANS + CONDITIONING

Kristin Hebein

W3/D4 ACTIVE RECOVERY/LISS

Probably the hardest hero WOD I’ve done.. 🫠 
It’ll sneak up on ya! 🔥

Took a lot of breaks and made it 3 rounds in an hour😅

W3/D5 HERO WOD

W3/D6 DEADLIFTS + CONDITIONING

Rest day today to let legs recover! Back at it tomorrow!

Amanda

Taking this rest and squeezing every last drop out of it Coach ☺️🤙🏾

Much needed rest day. Hopefully going to soak up some rays in the backyard with the chickens and dogs 🐶

sarah

W3/D7 REST

Slow and steady.  Perfect workout for Good Friday.  Had to pray and push through those last two sets ✨

Meaghan

W4/D1 BACK SQUATS + CONDITIONING

Kim Earnest

W4/D2 BENCH PRESS + CONDITIONING

Well, this took me over an hour but we got it done 😂🥵

W4/D3 POWER SQUAT CLEANS + CONDITIONING

Another 10 mile run this morning! Giving the legs a rest from the weights today.

W4/D4 ACTIVE RECOVERY/LISS

Ran outside so I did body weight squats. What a burner. Can’t wait to try with weight in a gym.

Another killer! Feeling good on this Friday! 95lbs, 30:11 ⏱️ Thankful for our heroes and our freedom 🇺🇸

W4/D5 HERO WOD

Love this one! Personal best on my deadlift today!!!

W4/D6 SUMO DEADLIFTS + CONDITIONING

Tons of walking while showing my dad's car at the car show!

Amanda Dunn

W4/D7 REST

Phew 😮‍💨 Pushed almost to failure on the front squats, went up 10 pounds on the DB jump squats, and then challenged myself with a 24” box for the conditioning. Dripping sweat 😅 Will I be able to walk tomorrow? TBD…great workout Claire!

W5/D1 FRONT SQUATS + CONDITIONING

Abigail

W5/D2 PUSH PRESS + CONDITIONING

Great way to start a Wednesday!! Was able to do all double unders this go around! Worked up to 125 on clean and jerk. Really want to hit 135 by end of this program!!

W5/D3 POWER CLEAN & JERK + CONDITIONING

10 miles up 2,000ft!! Not sure if that was active recovery but what the hell! 🤷🏼‍♀️💪🏻

Amber Roumiguiere

W5/D4 ACTIVE RECOVERY/LISS

Whew! Finished just under 30 min. Had to improvise rows for pull ups.

43.15 😅 Happy freedom Friday! 🇺🇸

W5/D5 HERO WOD

W5/D6 DEADLIFTS + CONDITIONING

Rest day!!!🥳🥳🥳. Thanks Coach ☺️🤙🏾

W5/D7 REST

Tough one for the grip, but liked it! Had to do db split squats, but got up to 80s in each hand! Circuit felt strong 💪🏻

85# Bulgarian split squat. The heaviest I've ever gone! Great way to start the week 😃

W6/D1 BULGARIAN SPLIT SQUATS

Hillary Philpott

Those tabatas had me burning out so hard!! Looked easy, but so tough!

W6/D2 BENCH PRESS + CONDITIONING

Sweaty! My back will be feeling that one later for sure! Worked up to 115 on the clean and jerk and got through 7 rounds of the AMRAP 😅

I love that one!!! I put a band up “just in case” and only used it for the first 2 rounds! Pull-up’s are getting stronger!!! Happy hump day team! 💪🏽

W6/D3 POWER CLEAN & JERK + CONDITIONING

Alexandria Dubek

Body weight workout w 100 meter runs. ❤️‍🔥

W6/D4 ACTIVE RECOVERY/LISS

This one took me a minute as I’m sick today, but needed a good sweat to feel better. Happy Friday!

W2/D3 POWER SQUAT CLEANS + CONDITIONING

Community

More workouts from Claire Thomas