Name: Playbook - Claire Thomas - W7/D6 DEADLIFTS + CONDITIONING
Uploaded: 2024-04-26T18:27:28.107Z
Duration: 45 min
Description: W7/D6 DEADLIFTS + CONDITIONING

Feeling great this morning!! 205 on my last set of DLs, 7 rounds on the circuit, and only had to break once on the planks!

Hannah

Love how quick this program is. Didn’t take me an hour or so that I normally do. 5 min plank (+ weighted vest) w/ no breaks 🙌

Jonah

Shianne

Plank=2,1,1,1 something I never would have been able to do before Claire’s core challenges!

Courtney

Hannah 

Ooofta... I need to get mentally stronger with planks...took me 12:02 🫣  - 5 sets

Top set of DL was 205 (195/190/185)

10:00 burner was enjoyable... Box jumps really had to focus to get my knees up, hip flexors fatigued.  

Happy Holidays team! Keep showing up for you (and me 😉)

205 on my final 8 deadlifts! The plank was the hardest part 😆 I broke 4 times. My lats were on 🔥🔥🔥🔥🔥🔥🔥 thanks Claire!

Courtney Rodriguez

The finisher 🫠🫠🫠 completely underestimated that one!

This one lit my core up ON deadlift day hahahaha!  How you do that is amazing Coach! 🤙🏾

Meaghan

Stefanie Dodson

Cassie

Quick & effective. Proud of myself- 6 rounds on the AMRAP!

Alexis

Kari

New PR on deadlift, 115lbs 👏🏼🍑
That 5min plank finisher, dropped twice 🔥

Brittany

Victoria

215 on my deadlifts!!! 💪🏽💪🏽💪🏽💪🏽💪🏽

Fun workout. Added a 5th round for DL @ 165# and also superset with KB single leg DL 8 x 8.

Conditioning was great. Did 8-8-7 rounds for each. But my shoulders and Abs were worked up for plank so had to do 3x bicycles.

Rachel

That core burner was harder than I expected! Deadlift at 165lbs, 6 rounds of amrap.

Melanie

Great ab and glute burner day!
I did 235# for the DL with a 5th burner set of 155x15. I was short on time so I added the 3rd group of workouts into it and did a 1min plank with a 25# plate and bw bicycles.
For the next set I held a 10# weight for the v-ups, 45# kb, and 24” box jump! I got 6.5 in…probably could have done 7 but my body was so done haha

Kristal

sarah

Roeland

Olivia Fenner

Julie

PR on deadlifts at 115lb. Now to buy the 25lb plates so I can keep aiming higher 😅🤯 
Went to the Core Challenge to complete WK5 Day5 before Core Finisher here. Stopped twice on plank because my mental whiney game was stronger today 🙄🤦🏻‍♀️

Stopped too many times on those planks! I know I’m more capable than that! However, hit a pr on deadlifts! 165 x8 reps 💪🏽

Charity

Antonia Hanlon

Stacey

Another great one! A nice complete workout with strength, conditioning and core finisher 👍🏽

yangBAE

Jelly legs!! I only had a tiny step for box jumps so I did tuck jump then jump up.

Carrie

Loved it all:
105#~145#~175#~185#~deadlifts
7+7 rounds on Amrap no rest
3:10 plank hold then 1:50
Good day!!🤙🏽

Sarah

Kelsey

TaylorSam

Lydia

Lisa

Shelby

Good burn today!!! Geez five minutes of planks.. 😵‍💫

sava rakas

Mariah

Oh my goodness what a sweaty fire workout!! I loved the core finisher !

Caroline

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

Warm up to a moderately heavy weight to complete the following workout. If you are feeling good and can build through the sets, go for it! Reset at the bottom of each rep to build strength off the floor.

- 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

Part 1 - Deadlifts

Set a timer for 10 minutes and complete as many rounds as you can of the following movements:

•12 V-ups or sit ups 
•10 KB swings
•8 Box Jumps

*or sit ups 

- Lay with your arms and legs 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swings

MODIFICATION - box step ups (8 each side)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before hopping down (or stepping down one foot at a time)

Box jumps

Part 2 - 10 min AMRAP

Accumulate 5 minutes of a plank hold. Every time you have to take a break do 10 bicycles (L+R=1 rep).

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

Plank

*right + left = 2 reps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycles

Part 3 - Core finisher

W7/D6 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!!

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

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

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 ✨

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

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!

Ooooh spicy freedom Friday! 🥵 Thanks Claire! 💛

W6/D5 HERO WOD

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

W7/D6 DEADLIFTS + CONDITIONING

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