Name: Playbook - Claire Thomas - W8/D1 Back Squats + Conditioning
Uploaded: 2024-04-26T18:27:28.115Z
Duration: 35 min
Description: W8/D1 Back Squats + Conditioning

LOVED this one! Almost got through 5 full rounds. I think my quads will be sore, but felt really strong during!

Hannah

Finished with 180 for squats. 3 rnds + 74 reps. Such a fun one!

Those high rep back squats were hard to grind through!

Caity

Jen Cook

Wowza. PR on the last 2 squats 155. Did 4 1/4 rounds on AMRAP. Stair master for 30 minutes.

Audrea Woll

Team today was a mentally rough day.  No idea, but I could not find the zone.  Finished 3 rounds with modified push ups.  

Keep going even when all you want to do is stop #gratefulformyteam

Got to go pretty heavy on my squat and got through 5 rounds of the circuit. Great sweat! 😅

3.5 rounds and 145 for a single squat! 💪🏽

Courtney Rodriguez

You think lunges are easy until you have to do so many. Overall enjoyed that

Brittney

Legs are done Coach! ☄️🔥😊🤙🏾

Amanda Dunn

I completed this workout in 26 mins and did 3 rounds of the 15 min AMRAP.

Stefanie Dodson

Finished with 3 rounds! Only went over about 20 seconds! 135 on my final 2 squat reps! That’s a record for me! 💪🏽

Ashlyn

3.5 rounds. Push-ups were my kryptonite today and not quite sure why. 😫

Brittany

No rest just kept doing on AMRAP got 3 full rounds and 3/4 through a 4th! Sweaty!!!

Jamie

Was just shy of completing four rounds! That felt so good

Leah

Melanie

Lauren

Jillian

Kaitlyn Larson

Woke up crying and thought about cashing in a rest day because mental health. But instead I made myself get up and crush this workout - which is exactly what I needed (add in some rock music too). Worked up to 215 and got 5 rounds in 🫡

sarah

Karla

LOVED THIS WORKOUT!!! Really tried to challenge myself on squats. 95-105-125-145-165-175
That’s the heaviest I have ever lifted!! #Progress🦵🏼

Alyssa Turner

Olivia Fenner

95-115-135-135-155-185 on back squats! Those high reps killed me 🥵

Mckenna

Nikki

Alexa

Marissa

Annie

6 lunges shorts of 4 rounds exactly! Awesome Christmas Eve sweat. Ended squat at 160# - was a little too light. Will go heavier next time!

chelsah skaggs

175# for 2, buildup wasn’t that intense though

Sierra Swank

BB back squat 65-70-75-80-85-90
AMRAP 2 rnds + 80 reps

Charity

Antonia Hanlon

125 on the last 2 reps!!! 😭😭😭 our body’s are capable of SO MUCH!!!!!!!!!

Could only get up to 105 on squats…no squat rack so I had to clean and jerk it up and that’s about it for my jerk to behind the neck press! Got 4 rds in the WOD but buzzer went off after KB swings  so I decided just to finish out the lunges. Good one🔥

Stacey

I only made it through three rounds but I liked the high reps

Cheryl Sweat

Really tough amrap with all those reps. Only made it through three rounds. Loved the high rep squats though!!!

Juliana Coleman

Carrie

Amanda

Sarah

Well that was brutal! The sets of wallballs coming off those lunges were just awful!

Kristin

Awesome workout. 3 rounds plus 10 wall balls.

Lydia

Anna

Warm up: Before you begin, complete the Functional Lower 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 with just the barbell, start at a light weight and then build weight through each of the working sets
- Begin with bar positioned on your upper back, feet shoulder width apart
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Set a timer for 15 minutes & complete as many rounds as possible of the given 4 exercises until time is up.

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- 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

- 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

*20 reps each leg
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Walking lunges

15 min AMRAP

W8/D1 Back Squats + 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

Rachel

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

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

Hannah 

W1/D7 REST

Victoria

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 🐶

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

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 😅

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! 💪🏽

W8/D1 Back Squats + Conditioning

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