Name: Playbook - Claire Thomas - W4/D1 BACK SQUATS + CONDITIONING
Uploaded: 2024-02-02T19:19:09.649Z
Duration: 30 min
Description: W4/D1 BACK SQUATS + CONDITIONING

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

Katie

Meaghan

Jessica

Victoria

Kim Earnest

Pamela

This one was a BEAR 🐻
Not a teddy bear either

Hillary Philpott

Nicole

Kristin Hebein

Marcella

Johanna

Love it!!! I’m always happy to see a kettlebell involved with conditioning 😍

Courtney Rodriguez

30 minutes to complete this is  serious understatement. I find this true with a lot of the workouts. More accuracy in time frame would be appreciated.

Molly

Did 3 rounds of 16 reps. I get bored of rounds are more than 4 🤷‍♀️

Great workout. My favorite type! I did all 7 rounds

Jen Cook

I really wanted to stop at luck number 5 😂. Pushed through and feel accomplished 💪.

Audrea Woll

Laurie Messer

Hannah 

Conditioning took me 33:59 using a 35# kettle bell.

Get after it team! 💪

Eliane

One of my favorites so far! 
BS 123/183/213/223/228
Lucky 7s was so fun! Great progression!

Amber Roumiguiere

Hit my best back squat weight since college strength training! And now I won’t be able to walk after that 7x7x7 circuit ☠️

Hannah

130 on my squats!! Happy Monday team CPT! 💪🏽🔥

Caity

Kori

One of my favorites so far👏🏼👏🏼👏🏼

Shalom

Amanda

Already feel it in my legs. Also had to hold my 3 month old as some added weight 🫠 because she needed her mommy

Brittney

Great one to do after 5 days of vacation!!

Nitza Bedsole

Totally underestimated that workout. I am drenched in sweat, what a great way to start a Monday 💪🏼🔥

Amanda Dunn

Coach, it’s time to show this body what you have primed it to do…All PUSH no QUIT!!! ☺️

Katherine

Kerry

Athena

Had to end at 6 rounds ran out of time.  But good workout!

Maggie

Robyn

40 mins and 40 seconds. Did all 7 rounds of the lucky 7.

Stefanie Dodson

Shea

Didn't make 7 rounds but wore myself out trying!

Melanie

Great full body with KB, 7 may be lucky but it sets your soul on fire too!🥵🔥💪🏼❤️

Karla

Much harder than I thought I was gonna be when I started!! Died by the end

Holly

115# barbell back squat 💪🏻 That’s a record for me!

Erin

Holy whoa 😮‍💨🫠 My booty was rocked with all the squats. Back squats PR w 95lbs 🍑

Brittany

Erika Black

Agnes

Week 4, Day 1 - Back 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

- Do a couple warm up sets before beginning. Increase weight each set. Your last 2 sets should be very difficult. 
- Begin with bar positioned on your upper back, feet shoulder width apart
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Complete 7 rounds of the following 7 exercises as fast as you can.

*7 reps each side

- Begin with a single kettlebell overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

KB single arm overhead walking lunges

*7 reps each side

Using your arms for support, lean back and lift your feet off the floor 
- Tuck your knees in toward your chest
- Extending your legs back out on one side of the kettlebell 
- Repeat extending to the other side
- Working back and forth for time or reps

KB seated alternating knee tucks

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

*7 reps each side

- Stand with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat
- Complete desired reps then repeat on the opposite side

KB single arm row

*7 reps each side

- Hold a single kettlebell at your side
- Lower in to the bottom of a squat pushing your hips back and down
- Touch the kettlebell to the ground
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

KB single arm suitcase squat

*7 reps each side

- Holding the kettlebell forward of your body, slightly hinged forward
- Place your opposite hand in "pocket" position 
- Let go off the kettlebell, taking this hand back to the "pocket" position while you bring the "pocketed" hand forward to grab the kettlebell
- Working back and forth
- This needs to be done with SPEED

KB pocket grabs

*7 reps each side 

- Holding a kettlebell in one hand at your shoulder, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebell overhead
- Lower the kettlebell back to your shoulders repeating the movement
- Complete desired reps then repeat on the opposite side

KB single arm thrusters

Lucky #7 Circuit

W4/D1 BACK 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!

Samantha Gonzalez

Jacquie

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..😔

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.

Kari

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

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

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!

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

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!

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

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! 💛

W4/D1 BACK SQUATS + CONDITIONING

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