Name: Playbook - Claire Thomas - W6/D6 SUMO DEADLIFTS + CONDITIONING
Uploaded: 2024-04-26T18:27:28.063Z
Duration: 45 min
Description: W6/D6 SUMO DEADLIFTS + CONDITIONING

Victoria

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

Hannah

Kim Earnest

Johanna

Courtney

Hannah 

Caity

Good start to the day, the wall sit kicks, albeit pretty terrible still, were a nice distraction then just sitting on the wall

Do people sprint 800 meters..? Cause ☠️

Brittney

Legs are on fire Coach!!! This Wall Sit Kicks 🤕!!! ☺️🤙🏾

Great way to start my Saturday morning! 💪🏼🦵🏼

Amanda Dunn

Only had to stop to do v-ups twice!! 🙌

Kerry

Amazing workout, extremely tough finisher 🔥

Pascale

I only sprinted at 8.5 mph for the 0.5 mile/800 meter. Got 4 rounds of everything else for the 12 min circuit but had to do a few knee push-ups the last 2 rounds. Got all the 5 minutes of the wall sit finisher with breaks after every minute.

Stefanie Dodson

My lower back is sore so I’m not sure what I did and didn’t push for super heavy in sumo deadlifts. 
2 rounds outside and slamming the hall was cathartic. 
1 break in 5 min finisher 🫠

Brittany

Could only do a minute of wall sits at a time but was surprised I could do that! 3 full rounds after the sprint!

Jamie

Melanie

Finisher was 🌶️. Fired up the legs and glutes 🍑

Jonah

Courtney Rodriguez

Rachel

I really liked this one!!
I’m such a slow runner though, only got 2 full rounds but I pushed myself to my best so I’m happy with it! 😊

Kristal

Jillian

Daneeka

Stefanie Schoeberl

Almost talked myself out of getting it done before work. Glad I practiced some discipline 🤘🏻

sarah

Roeland

Treadmill still broken so subbed a 1000m row

Alyssa Turner

Miranda

Loved this one! Tried to make it through all 5 minutes of wall sit kick outs, but ended up doing one round of v-ups. Next time I’ll get all 5!

Gabrielle

Got halfway on the finisher and then one more v-up break at 50sec. 🥵

Got to 185 on my 5 reps of deadlifts! Great workout

Mckenna

For when you leave a giant sweat mark on the wall (because you WILL), make sure you wear a sports bra with a cute back so you can leave a fun design on the wall too 😂😂😂😂

Sumo DL 85-105-125-105-85
AMRAP 20# med ball 3 rnds

Charity

Cheryl Sweat

Tiffany

One of my favorite workouts yet! Booty, core, upper body, and quads ouch on finisher 🌶💥

Alexandra Casi

I am not sure what kind of beast you are if you can sprint that 800m! And that finisher!! Wow!!

Kristin

Oooooh. Nice little touch with that finisher. 🔥🔥 thanks!

Kelsey

Sarah

Feeling stronger!!! 
Each workout surprises me with some sort of progress!! 
Thank you!!

Carrie

Anna

Lauren

I made it through the entire 5 minute wall sit with kick outs!! My legs are feeling it😅

Katie

Great variation today from previous days. New work and new challenges keeps me guessing and learning. Thank you!

Josh Sperati

Week 6, Day 6 - Sumo 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

- Complete 5 sets, in a reverse pyramid rep scheme. Increase your weight as your reps decrease, and decrease your weight as your reps increase again.
- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlifts

Set a 12 minute clock and begin with an 800 meter sprint. As soon as you finish your sprint, complete as many rounds as possible of the other 3 exercises until time is up.

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

Assault air runner - sprint

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med ball slams

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate through your torso, lowering the ball from side to side
- Keeping your core engaged throughout the movement

Med ball russian twists

12 min circuit

Accumulate 5 mins of Wall Sit Kick Outs (place a weight plate on your knees if you want to make it harder). Every time you have to take a break, do 10 V-Ups.

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold position while alternately kicking one leg out and in

Wall sit w/ kick out

- Lay with your arms and leg extended
- Raise your legs, at the same time raising your upper body
- Reach for your toes
- Lower yourself back and try not to use momentum

V-ups

Finisher

W6/D6 SUMO 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

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 🇺🇸

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

Kari

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

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 🐶

W3/D7 REST

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

Meaghan

Jessica

W4/D1 BACK SQUATS + CONDITIONING

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!!!

Nicole

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

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 😅

W6/D6 SUMO DEADLIFTS + CONDITIONING

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