Name: Playbook - Claire Thomas - W4/D3 POWER SQUAT CLEANS + CONDITIONING
Uploaded: 2024-04-26T18:27:27.939Z
Duration: 35 min
Description: W4/D3 POWER SQUAT CLEANS + CONDITIONING

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

Victoria

Jessica

Kim Earnest

Wow that was killer. Worked up to 125lbs on the squat cleans…trying to focus on form before I go heavier. Didn’t even keep track of time on the circuit but it took me every bit of 30+ minutes! Ready for that LISS day 😅

Hannah

Iuliia

Whew! The descending ladder took me 47 minutes! But I was steady. I timed the weight lifting as a separate workout. This was fun!!

Nicole

Kelli

I JUST DID THIS! 😭🔥😭🔥😭🔥

That got to be so challenging that I was literally closing my eyes doing burpees/rowing 😂😮‍💨🥵 awesome! 😉💪🏻💪🏻

Johanna

Whoa…. That was a tough one and I only did half the reps. 25:17. It warmed up to 30 degrees outside so I was able to do the run portion as well. Stay strong 💪🤩

Shianne

This one can be very intimidating by the amount of work that’s programmed. I highly recommend setting a timer and doing a certain amount of reps within the minute. That will keep you moving and it will also keep you from taking a super long time to complete the workout. For the burpees, I set a 7 minute timer and completed 10 burpees within each minute, allowing about 20 seconds of rest in between rounds! You can do it! 💪🏽

Courtney Rodriguez

The burpees were such a challenge but I set a good pace, kept moving, and feel really good now that I’m done!

Caitlin Phillips

28mins on the conditioning part - ski instead of run.

Beth

I really didn’t think I was going to make it through any of that. I had never done squat cleans before, but I did every single set and went up in weight! The last part was slow but I got all the way through!

Christine

Almost 2 hours but it was doable. Made it to the burpees in a timely manner and then slowed.

Lauren Ogle

That was hard! I broke up the burpees 7 before each 200 meter row. I don’t have a treadmill or bike

Jen Cook

I don't usually like these long ones but this one kept me interested the whole half hour

Katie

Wow!! That was a hard workout! Feeling amazing

Julie

Holy sh*t I did it! Looking at this last night I didn’t know if I could, but reading the comments helped! Took me just over an hour with warm up included.

Courtney

Audrea Woll

Got up to 50 lb for the barbell power squat cleans. The descending ladder was brutal! 🥵 Air Squats 100 reps
🥵 Sit Ups 90 reps
👍🏻 Plank hold 60 seconds
👍🏻 Mountain Climbers 50 reps
🔥 Commandos 20 reps
🔥Hand Release Push Ups 10 reps

Laurie Messer

Hannah 

I know we don't know each other personally, but today you all carried me.  My time (46:10) for the conditioning is nothing to write home about, but I cried once, tried to quit 3x (that I can remember) and all I could think of was your comments I read before I started.  Knowing you all finished strong gave me the drive to finish. 

Happy Sunday so happy to be here 💕

So hard omg over an hour I just can’t do burpees fast happy turkey day!!

Kaci

Abby

BBSPC: 33/83/113/133

Conditioning was SO. MUCH. FUN. Rowed 200m x 10 instead of bike/sprint

Amber Roumiguiere

Rough workout!  Had to modify a few things but finished the conditioning in 46 minutes.

Caity

70 burpees!! ☠️ ☠️ ☠️ This one was challenging and sweaty but felt so good!

Very intimidating looking at this workout, but got started and kept chipping away and finished!

Hilary Pike

Anna

Chandra

The name of the game with this workout is PACE! Pace yourself from the very beginning; don’t try to be rockstar out of the gate.
Completed in 50:48 seconds

This was a tough one for me.  I finished it, but DAUUM!!!

Sheila

Amanda

Not only was 80 front lunges a struggle. I really don’t like burpees lol

Brittney

Lift finished at 85lbs and finished conditioning 38:23

Megan Finestein

Kayla

I entered the pain cave Coach and got beat up hahahaha!  This one really hit deep🔥🤙🏾

Okay...what the what!! ☠️🔥💪🏼

Amanda Dunn

Kerry

Very challenging! Took me about an hour to finish and that’s doing modified burpees. 🥵

Leah

Yesenia

Omgsh!!!!!!! That was the toughest one yet but proud of myself for getting it done!

Robyn

Proud finisher. Conditioning was about 43min

Patti Frost

Did Hip Thrusts instead of cleans.  Finished conditioning in 41:20. Really liked this one, even the Burpees!

Kristen

I died. Instead of the barbell squat cleans I did a 2 mile run first then the conditioning circuit. Kinda stupid. I subbed the air runner for the air bike and halved the burpees and did 35 reps. But completed everything and am so deadddddd!!!! 🥵🔥💪🏻

Stefanie Dodson

LOVE this one! Kicked my butt in the best way

Elle

Kari

Week 4, 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

- Do a couple warm up sets before beginning. Increase your weight & decrease your reps each set. Your last 2 sets of power cleans should be very difficult.
- 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

Complete the following as fast as possible. You must complete all reps of one exercise before moving on to the next.
After you complete each movement, run 200 meters.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

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

Assault air runner/treadmill - run

- Bend your legs and place feet firmly on the ground to stabilize your lower body
- Curl your upper body all the way up toward your knees
- Lower yourself back down
- Touching the floor overhead and at your feet each rep

Sit up

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Push up stepping back up to starting position 
- Repeat on the other leg

Forward lunges

- Stand shoulder width apart
- 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 up in the air and bring your hands over your head

Burpees

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank hold

- Start in a high plank position 
- Drive your knees towards the outside of your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with hip width stance, keep your chest up
- Push your hips back and down into a squat
- Reach parallel and explode up
- Use your arms for momentum
- Land softly into the next rep and repeat for time or reps

Squat jumps

- Grab the parallel bars and suspend your body up with straight arms
- Lower your body by bending your elbows while leaning forward
- Dip down until your shoulders are below your elbows
- Lift your body up by straightening your arms

Dips

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement
- Repeating the sequence for time or reps

Commandos

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

Descending ladder

W4/D3 POWER SQUAT CLEANS + CONDITIONING

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

Brittany

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.

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

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

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

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

Meaghan

W4/D1 BACK SQUATS + CONDITIONING

W4/D2 BENCH PRESS + 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!

W4/D3 POWER SQUAT CLEANS + CONDITIONING

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