Name: Playbook - Claire Thomas - W3/D2 PUSH PRESS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.838Z
Duration: 25 min
Description: W3/D2 PUSH PRESS + CONDITIONING

Samantha Gonzalez

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

Brittany

Hannah

Jacquie

Katie

Upper body days really are top tier 🥰🙌

Victoria

Jessica

Kristin Hebein

Johanna

I love conditioning with rower and kettlebell 💪🏽 😍

Courtney Rodriguez

Isma

Kelli

Elvira

I liked this a fast paced short sweet session

Beth

So quick but intense if you don’t take breaks!

Jen Cook

Courtney

Laurie Messer

Love it. Looking forward to seeing progress in my overhead press.

Nicole

Love that I can get my butt kicked in less than an hour!

I love kettlebell conditioning! That was so fun! Took about 14 mins to complete 4 rounds! 💪🏽

No row machine so subbed w/ 60 jump jacks. Took ~11 mins. Good sweat 👍🏽

Jonah

My arms are absolutely toasted, I hope I can hold my son today 🫣

Really enjoyed that one! Subbed treadmill for rower

Amanda

Looveeeeeee the sweaty quick ones 😂❤️🤌

Great workout. I added skipping after push presses and rested 15 seconds. Whewww

Ashley

Sheila

Made it to 75lb for last two sets and finished conditioning in 10:05 min with 25lb KB

Megan Finestein

Booya EMOM followed by deep hitting circuit…this one is a winner of pain igniters!  You rocked this one Coach! 🤙🏾

Kerry

Loved this one! 8 rounds of barbell push press

Marcella

Sara

Kyla

Wendy

Good! I don’t have a rower and decided to do dumbbell rows for a set of 16 and used a DB instead of kettlebell bc I also don’t have one of those! But it was a good one.

Jess

Stefanie Dodson

Have I mentioned how much I love that circuit!??? 85 for my max on press 💪🏽

Lauren

Maggie

Hot in Texas and not even lunch time!  🥵🤪💪🏼👊🏼

Karla

Definitely thought it was a breeze until I felt nauseous on the last jump rope 😂

I don’t have a rower so I rode my bike for a minute and a moderate/high intensity

Ashley Leehane

Mayra

I looked at this and thought, “oh yah that won’t be too bad.” …..I threw up a little 🫠🤣💪🏻💪🏻💪🏻💪🏻💪🏻

I lie to myself every morning that THIS ONE will be easy. Not once have I not been in a pool of sweat on the floor at the end. 🤣🫣.

Jamie

It was good but it hurt my back 🫤 I just did 285lb squats though too so that might be why

Chelsea

Mary Weston

Week 3, Day 2: Push Press + Conditioning

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

Set a 10 minute timer & complete a set of Push Press every minute on the minute. Your first few sets should be light, warm up sets. Once all reps are completed, rest the remainder of the minute. Increase your weight every round or every other round.

- Begin with barbell at the shoulders
- Dip your knees, and explosively push up with your legs as you press the bar up
- Lowering back to starting position and repeating for time or reps

Barbell push press

10 min EMOM

Complete 4 rounds of the circuit as fast as you can.

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing Machine

- Grasp the kettlebell with your arm extended
- Pull straight up leading your elbow
- Get underneath the kettlebell when it goes over your head
- Extend your arm
- Lower the kettlebell back to the ground
- Alternating arms each rep

Alt. KB power snatches

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American KB swing

Circuit

W3/D2 PUSH PRESS + 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!!

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

Brittney

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

15 rounds w/ 125#, 20”box jumps! These are 3 of my favorite movements! 😅

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

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..😔

Lauren Hamilton

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

Hannah 

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

Natalie Daniels 

Gina

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

W2/D7 REST

Kari

Effectively kicked my butt to the floor 🙂‍↔️🤭

W3/D1 BULGARIAN SPLIT SQUATS + 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

W3/D6 DEADLIFTS + CONDITIONING

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

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

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

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. ❤️‍🔥

Kori

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

W3/D2 PUSH PRESS + CONDITIONING

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