Name: Playbook - Claire Thomas - W7/D2 STRICT PRESS + CONDITIONING
Uploaded: 2024-04-26T18:27:28.080Z
Duration: 30 min
Description: W7/D2 STRICT PRESS + CONDITIONING

Quick one today! Had my heart pumping! Getting stronger 💪🏻

Hannah

65-75-85 for Metcons and 55 for strict press (still humbling 🤪)

Ally

Johanna

One of my favorites! Love the challenge of one movement to the next! Thanks Claire!

Courtney Rodriguez

Lauren Ogle

Jen Cook

Repeated metcon 2 and then 1 because I had the time and energy!

Courtney

Hannah 

Meaghan

One down and hurting Coach!  ..but now it’s core challenge time! 👊🏾🤙🏾

Love these quick and effective burners! 💪🏼🔥

Amanda Dunn

Yesenia

I finished it in 27 mins and 26 seconds. I really enjoyed this workout!

Stefanie Dodson

Garage workouts @100+ degrees suck!  This was a sweat sesh for sure!  Got it done and so glad I did.  Moved from green band to purple band on Kipling pull ups!  💪🏼👊🏼🏋🏼‍♂️

Karla

Wow! One of my faves! I threw in a quarter mile spring between each set. Sweaty!

Rachel

I feel like once I understood the assignment I did better. 😝💪🏼

Brittany

Victoria

A little frustrating today when I had to drop weight between lifts and jerks BUT also feeling empowered because I hung my resistance band for assisted pull-ups and then didn’t use it!!!! Strength can totally be measured in different ways and some days it just isn’t happening and that’s okay! Thanks Claire for the humble reminder! 💛

Really really short workout…30 mins including the 10 min warm up i did. I ended up taking a spin class after.
The METCON burned but only took me 6:41 to complete lifting as heavy as I could the whole time.

Kristal

So nice to get back to it after having to take 3 days off!!!

Jillian

Daneeka

Antonia Hanlon

Proud of myself (& everyone else here) for getting all the pull-ups done on this one!!

Leah

I DID ALL ROUNDS OF PULL-UPS!!! I’m so freakin pumped!!!!!!!!!!

Annie

Push Press 45-50-55-60
Metcon DL 95, PC & PP 55

Charity

Stacey

Definitely on the easier side. Probably could’ve done a few more reps on each METCON

Juliana Coleman

Cheryl Sweat

This one is perfect when I’m a little short on time! But still effective 😊

Jessica Peterson

Carrie

Too short.. had to add more chest & shoulders.

Alexandra Casi

7:24 #85lbs 
Quick, but dripping in sweat. Exactly what I needed after a few days of slacking!

Sarah

Not my favorite.. sets of 2 and 3 were almost too short, but it was a quick one that kept me moving!

Lydia

Amanda

yangBAE

Either needed to do same weight for all three barbell movements or have a second bar, did not do either. Wasted some time taking off and on plates. Good one… quick workout but still sweaty!!

Kristin

This one left me wanting more. Just one more round even. I liked the setup but it just went too quick and I felt like I needed more. I guess I could have gone through twice? 🤦🏽‍♀️

Kelsey

Anna

Michelle Atkinson

Warm up: Before you begin, complete the Functional Upper Body 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 and find a moderately heavy weight to work with. Build in weight if you are feeling good, but don’t compromise form! Rest 90 seconds between each set.

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell strict overhead press

Complete 8 reps of the first movement, 7 of the next and 6 of the third before moving on to the second round of 8-7-6. When finished, move immediately to Metcon 2.

- 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

- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height

Barbell power clean

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you press up 
- Keep your core tight throughout the movement

Push ups

- 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

*MODIFICATION: use an assisted pull up machine or a band*

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

Metcon 1

Complete 6 reps of the first movement, 5 of the next and 4 of the third before moving on to the second round of 6-5-4. When finished, move immediately to Metcon 3.

Metcon 2

Complete 4 reps of the first movement, 3 of the next and 2 of the third before moving on to the second round of 4-3-2.

Metcon 3

W7/D2 STRICT 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!!

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

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

Katie

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!

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 ✨

Jessica

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!!!

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 😅

W7/D2 STRICT PRESS + CONDITIONING

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