Name: Playbook - Claire Thomas - W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.827Z
Duration: 30 min
Description: W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING

Samantha Gonzalez

Kari

Effectively kicked my butt to the floor 🙂‍↔️🤭

Brittany

Natalie Daniels 

Katie

Jacquie

Loveeeee, quick and efficient, sweaty and loving this, everytime I need a push I go back to this program to get over my plateau, works EVERY TIME

Victoria

That was good and tough!! Worked up to 165 on the split squats. Wish I could go heavier but don’t feel like my balance is there yet. Talk about some cardio - was wiped after the last circuit 😅

Hannah

Jessica

Hillary Philpott

This one really pushed me! Loving this program

Marcella

Kristin Hebein

Natalie

Johanna

Courtney Rodriguez

I really enjoyed the three quicker amraps! Made it easy to focus on going as fast as possible for a short period of time and was a good variety!

Beth

I think I should have done the core fit test before this one...I'm exhausted lol. But so proud to start the new year off strong.

Lauren Hamilton

24 weeks pregnant so did some modifying! Great start to the day!

Megan

A little short but good. Will pair with 25 pull ups!

Jen Cook

Courtney

Hannah 

My 🍑 and 🦵🏻🦵🏻 are on 🔥😮‍💨🥵

Laurie Messer

Finished with a 5k on the rower...needless to say, I'm dead.  🥵

Nicole

Ohhhhhhh yeaaaa! Never miss a Monday y’all! Claire will start you off right! 😅

Cortney Walker

Brandi

Whoa glutes sore from yesterdays sumo squats 😣

Jonah

That 2nd one!!!  ❤️‍🔥❤️‍🔥

Kori

Quick but hard. Thrusters always get me 🥵

Caity

Alee

Idk if I’ve ever sweat so much in like 25 minutes

Brittney

Sheila

Audrey

Great one!!  My legs are officially dead😂🔥🔥

Nitza Bedsole

5 stars for everyone who finished that!!! Wow! 💦 💪🏻

Ashley

Loved it! Thanks 😊 it was so fun the time flew by!

Jennifer

Completed this outside on a 90 degree day 💀 thank goodness I was able to jump right in the pool

Ohh ouch…🔥back💥!!! They were some serious “burpees to you die” circuits!  Coach you killin me, but THANK YOU 🤗🤙🏾

Amanda Dunn

Kerry

Kyla

Wendy

Marin Rhodes

Abigael Reid

Week 3, Day 1: Bulgarian Split Squats + Conditioning

Warm up: Before you begin, I recommend completing the Functional Lower 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

- Complete 5 rounds, increasing weight each set. Your last 2 sets should be VERY hard.
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Barbell Bulgarian split squats

Set a timer for 4 minutes & complete as many rounds as possible of circuit until time is up!

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Push up to starting position then repeat on the opposite leg

Barbell reverse lunges - alternating

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Burpee over barbell

AMRAP 1

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

AMRAP 2

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlifts

AMRAP 3

W3/D1 BULGARIAN SPLIT SQUATS + 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!!

Isma

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

Rachel

Love how these workouts are working on getting stronger, lifting heavier!

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!

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

W1/D7 REST

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

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

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

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

Lillian

W2/D3 POWER SQUAT CLEANS + 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

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

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

Had to replace this workout with a 24minute and core challenge workout today

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!

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

BriAnne

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

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!

Ooooh spicy freedom Friday! 🥵 Thanks Claire! 💛

W6/D5 HERO WOD

Phew that was sweaty and quick! Loved the ladder at the beginning and that finisher had my quads screaming!

W6/D6 SUMO DEADLIFTS + CONDITIONING

Active rest day… which includes HIIT sprints for core challenge

Olivia Fenner

W6/D7 REST

Excellent sweat with this bad boy😅🥵

Worked max effort for each of those 30 seconds and boy am I feeling it! Heart pumping, sweat flowing, great Monday start!

W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING

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