Name: Playbook - Claire Thomas - W7/D3 THRUSTERS + CONDITIONING
Uploaded: 2024-04-26T18:27:28.088Z
Duration: 45 min
Description: W7/D3 THRUSTERS + CONDITIONING

Sweaty and out of breath, I love this program, I love this life 🥹❤️🥰

Victoria

Good sweat! Will need that LISS day tomorrow!

Hannah

Pamela

Katie

I wasn’t sure whether to rest 45 each round in the metcon or not as there were different instructions when you tap the video for the first movement that didn’t say anything about rest.

Caity

It seemed simple enough but I had a little mental struggle today 😢. But completed anyway 😊.

Audrea Woll

Hannah 

Anybody ever notice how Claire makes everything look easy, come to find out she's serving us a little dose of humble pie covered in "gotcha" sprinkles 🤣

I modified the conditioning : did toes to bar and single unders, but still got it done 💪

Happy Sunday everyone. 
 Day 17/25 pull ups next!

This was a good one! 25# DBs, T2B, & DUs - 14 rounds

Chandra

Wooohoooo!!!!  Coach I didn’t now I could hate something more than burpees… THRUSTERS 😩
🤙🏾

Took me about 35 mins. I didn’t take many breaks at all.

Stefanie Dodson

You know it’s good when even the legs are dripping with sweat!  ❤️‍🔥🥵🫠😂

Karla

Courtney Rodriguez

So frustrated with my lack of strength today. 😩

Brittany

Rachel

31 weeks pregnant. Subbed KB swings for crunches and TTB. Doubles jumping jacks bc they were singles. 11 on AMRAP.

Caitlin

Soooo good! I’m dripping bullets!!
I had to use DB for the thrusters and used 35# each hand so 70# total. 
I got 16 rounds in the AMRAP!!! I probably could have gotten 1-2 more but I had to run from my basement to upstairs to do the jump rope. And I did singles for 48 instead of doubles for 24. And then used 25# DB in each hand for thrusters.

Kristal

Jillian

Got 17 Rounds. Had to pretend jump rope because I broke mine in the last workout 😅

sarah

Kaitlyn Larson

Roeland

Antonia Hanlon

Olivia Fenner

I did 4 toe touches in a row and started cheering so loud. It’s the little things. 👏🏼💪🏼

I have no idea how many rounds but I do know that I worked hard through, only breaking once! 🔥🔥🔥

12 rounds and some extra thrusters using 20lb DBs

Annie

Charity

Good one! My forearms and shoulders are on fire. Used 20lb for thrusters had to do strict toes to bar since I have a makeshift bar made of wood and PVC pipe😬 did all dubs unbroken. I may have only taken 15 sec rest instead of 45🤷🏼‍♀️

Stacey

Finished 11 rounds on the AMRAP. Those thrusters at the beginning though 🔥

Jessica

Carrie

This was a great workout. I wouldn’t have planned it after military press the day before.. but nice sweat sesh. Got 13 rounds using 30# db in AMRAP.

Alexandra Casi

Lydia

Amanda

That was seriously one of my favorites! Light weight fast movement and could feel the cardio kick in. Love these kind❤️❤️

Sarah

This took some endurance. 2 TTB into the 18th round when time was up. 🔥

Kelsey

Mandy Bridges

Krystina

Loved this one!!! Struggled with the jump rope but excited to improve! Got in 8 rounds of the AMRAP!

Britni

Loved it, felt good to be back after vacation! 11R - I did 72 single-unders since I can’t do double-unders.

Alyssa

Nice one, loved it! The rep range is not too high so you can really push yourself 💪 I got 17 rounds and 2 thrusters.

Zsófi

Woo wish I would have counted. Maybe 10 rounds?

Jess

Bonnie Kay

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

Warm up to a weight that you can do 10 reps of a thruster without breaking. This shouldn’t be too heavy.

Then, complete 5 rounds:
•10 Thrusters
•25 Sit Ups

Rest 60 seconds between each round.

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- 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 ups

Thrusters & sit ups circuit

Set a 20 min timer & complete as many rounds as possible of the following 3 exercises.

•4 DB Thrusters
•6 Toes to bar
•24 Double Unders (or 48 single unders)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

MODIFICATION - hanging knee raises or V-Ups

Toes to bar

Double unders

20 min AMRAP

W7/D3 THRUSTERS + 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!!

Johanna

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

15 rounds w/ 125#, 20”box jumps! These are 3 of my favorite movements! 😅

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 🇺🇸

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

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

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 🐶

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!!!

Nicole

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! 🤷🏼‍♀️💪🏻

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 😅

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. ❤️‍🔥

Kori

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!

W7/D3 THRUSTERS + CONDITIONING

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