Name: Playbook - Claire Thomas - W3/D6 DEADLIFTS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.902Z
Duration: 40 min
Description: W3/D6 DEADLIFTS + CONDITIONING

Kari

Victoria

Katie

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

Jacquie

Anybody else’s forearms on fire after that one?? So tough - loved it!

Hannah

Jessica

Wish i could’ve gotten more rounds! This was tough!

Kristin Hebein

Loved this! I didn't make many rounds, but I had a blast getting the movements down.

Nicole

Uhg I hate clusters so much but I pushed through my hatred and got 3 rounds completed! I love the workout, minus those clusters 😆

Courtney Rodriguez

Shianne

Johanna

I picked a really good weight for the clusters and clean and jerks so I was able to move through the conditioning at a good pace!

Jen Cook

Oh man! That was SO good! My favorite so far! ❤️ 💪

Courtney

Rough one to come back to after being sick for a week plus holiday traveling

Hannah 

I totally forgot the run! I was so excited to be done with the circuit 😆.  Either way it was a killer!

Amber Roumiguiere

5 stars for difficulty. Heart rate pumping high. Very tough but feeling 💪🏻 early on a Saturday!

205 on my final 4!! That’s a PR on regular deadlifts! 💪🏽 Happy Saturday Team CPT!

Loved all the movements just had a hard time finding a flow.  Thank you!!!

Kori

Caity

Not my best workout; my body is absolutely exhausted and it showed but at least I did and I showed up!

Amanda

Tough workout. Definitely gonna need some recovery time.

Sheila

Ashley

Sara

Coach, mission completed!  Thank you for the pain…my body didn’t tear this one comin! 👊🏾🙌🏾🤙🏾

Good workout! Trying to get back into the functional programming after some Injuries

Maggie

Stefanie Dodson

This has been my favourite one so Far! Feel amazing

Elle

Patti Frost

The barbell work really got me 😮‍💨💪🏼

Brittany

Week 3 day 2 and 6 = big time Texas sweat sesh!  All the various shoulder to overhead! 🏋🏼‍♂️💪🏼🔥

Karla

Still sore from the Hero WOD this week but got it done!!

Definitely underestimated those thrusters and jerks.  🔥🤘🏼💪🏼

I'm not gonna win any speed awards, but definitely working outside of my comfort zone.  Already seeing results!

Kristina

Jamie

Vanessa

Rachel

Lauren

Got 3 reps @ 265 for DL!!! New PR!!
My goal for the round was 3 and I got 4 with 1:30 left! Also did 100 singles instead of 50 doubles. 
And I did 4 .25 sprints as well! Feelin’ sooooo good!!

Kristal

Jillian

3 rounds on the AMRAP…not horrible for moves I’m not comfortable with yet

Can’t believe I’m saying this but the 1st part of the workout was my fave. During the AMRAP I really looked forward to the JumpRope and butterfly sit-ups. Got 4 rounds! Now for the core finale. 🤘🏻

sarah

Sarah

Sweaty session onto the core challenge for the day!

Daneeka

Week 3, Day 6: Deadlifts + 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

Do a couple warm up sets before beginning. Increase your weight every round. The last 2 sets should be very hard. Reps decrease by 2 each round. Superset your deadlifts with 20 KB or DB glute bridges.

- 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

- Place the dumbbells on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

DB glute bridge

Superset

Set a 20 minute timer & complete as many rounds as possible until time is up. Use the same weight for the clusters & clean & jerks.

- 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 press the bar overhead using the power from your legs
- Lower the bar to the ground with control

Barbell clusters

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

Toes to bar

- Jump rope with the rope passing under your feet twice with each jump

Double unders

- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height
- Dip your knees, and explosively push up with your legs as you press the bar up
- Catching with arms at full extension
- Stand tall before lowering back to starting position and repeating for time or reps

Barbell power clean & jerk

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion touching the floor overhead
- Engage your core throughout the movement

Butterfly sit ups

20 min AMRAP

- Work for time, distance, or calories
- Increase speed as comfortable

Assault air runner - run

W3/D6 DEADLIFTS + 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

Kylie

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!

Samantha Gonzalez

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 🇺🇸

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..😔

Lauren Hamilton

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

Natalie Daniels 

Gina

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

Laurie Messer

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

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

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 🐶

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

Jonah

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! 🤷🏼‍♀️💪🏻

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. ❤️‍🔥

W3/D6 DEADLIFTS + CONDITIONING

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