Name: Playbook - Claire Thomas - W8/D2 Push Press + Conditioning
Uploaded: 2024-04-26T18:27:28.119Z
Duration: 30 min
Description: W8/D2 Push Press + Conditioning

Kim Earnest

Katie

Lauren Ogle

Pull ups slowed me down on the emom but I did them all strict!

Hannah

Katherine

Caity

Hannah 

4:40 w/ the 45# 
40/40/20 reps - 10 burpees 🔥

Loved the EMOM... Felt the burn but not dying like the last view circuits had me.

This program is great!

Sheila

Great push and pull day! The barbell push press got me more than I thought it would but was motivated to do as few burpees as possible 😂

One of my favorite EMOM’s! Upgraded to a 30 dumbbell! 💪🏽

Courtney Rodriguez

20 was the most I was able to do in a row for the push press, holy moly that hurt!

Went 57 straight on push press then 5 burpees, then 15 PP, then 5 burpees 😬, the 12 PP, then 5 burpees 🤕, then last 16 PP.  The last 16 hurt like crazy but I didn’t want to do any more burpees so I sucked it up and endured some serious 🔥 killing my delts hahahah!

Thanks Coach, this one killed! 🤙🏾

Marissa

Amanda Dunn

Brittany

Victoria

Probably about 15 minutes for 100 reps...it was harder than you think 🥵

Jamie

Finished push press 6:00. Started with 20lb for 25; burpees, 
Then went to 40lb for 10, 30lb for 15, burpees, 
30lb for 10; 20lb 15, burpees, finished 20lb

Used 20/25lbs for circuit 19:30

Heather

Snatching 30’s like it’s nothing haha Omg I love it! 💪🏽

Melanie

Lauren

That was a lot harder than it looked!!
My 100 BB push press challenge time was 5:16, I ended up stopping 6 times for 30 burpees.
My 20 min EMOM was bw pull ups, 25# DB snatches, 35# kb rows, and 10# sit up. Whew! 
🥵🥵

Kristal

Jillian

Olivia Fenner

Won’t be able to wash my hair but really liked this one!

Faye

Holy macaroni that was brutal. I feel like that was harder than the last time I did it 😅

I’m my back is going to be soo sore tm 🥵

Alexa

20,10,10,10,10,10,5,5,20 55#
7:35 ish I think?

Sierra Swank

Charity

Nikki

That EMOM was challenging and I loved every second of it!!!! 💪🏽

That was such a good one! It hit most of my upper body and there wasn’t much time for any breaks :)

25, 20, 20, 25, 10 push press four rounds of burpees. 

Finished with 1.42 seconds to spare. 😁

Cheryl Sweat

Antonia Hanlon

Jelly arms!!! 
100 reps was no joke!! 
That emom after was fire!!

Carrie

Great,  it can’t lift my arms now. Haha

Amanda

Kristin

Sarah

Kelsey

100x push press was WAY harder than I thought!!🔥🔥

Anna

Ok so those bb presses WAY harder than I thought they’d be

My shoulders are twitching from failure 😩🥵 this was invigorating and brutal.💪🏼

TaylorSam

Mandy Bridges

Krystina

Kristine

Lydia

Fun and perfekt before beachyoga🧘🏻‍♀️💦 🏋🏻‍♀️

Lisa

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

Complete 100 reps of a push press with an empty barbell as fast as you can. Every time you break you a 5 burpee penalty! 👊

*ignore the weight plates. Your barbell should be empty. 

- 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

- 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

100 Rep challenge!

Complete each prescribed movement at the top of each minute & rest for the remainder of the minute. This will be a total of 5 rounds.

*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

*8 reps each side

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Switching hands on the way down, next rep will be with this arm

Alt. DB power snatches

*8 each side

- Start with your back flat and dumbbell in one hand
- Engaging your lats, pull the dumbbell up toward your hip
- Lower slowly with control 
- Complete desired reps then repeat on the opposite side

DB single arm rows

- Lay on the floor with legs wide and a dumbbell at your chest
- Press the weight up while lifting your body off the floor
- Dumbbell stops overhead, then slowly reverse back down to starting position

DB sit ups

20 min EMOM

W8/D2 Push 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!!

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

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

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 ✨

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

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/D2 Push Press + Conditioning

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