Name: Playbook - Claire Thomas - W8/D3 Hang Cleans + Conditioning
Uploaded: 2024-04-26T18:27:28.124Z
Duration: 30 min
Description: W8/D3 Hang Cleans + Conditioning

Kim Earnest

Hardest workout so far! But I felt super powerful and feel good to have achieved that! Worked up to 135 on hang cleans and forgot to keep track of time for the circuit 🙊

Hannah

SNEAKY tough workout.. this one had me gassed

Nicole

Angela

Nice way to start a Saturday!!  Thank you! ❤️‍🔥❤️‍🔥❤️‍🔥

Kori

Second part tougher than it looked. 35kg 2-3 sets.

Beth

No access to running so I used this as a partner wod with my hubs and swapped rower. Holy sweat! 🥵

Caity

Hannah 

Oofta... I went light on the Clean Squats to keep form

31:36 time for condition @ 45#

I did get up to 125# on my hang power clean 💪

Happy Christmas Eve Eve my friends!!! 🎄 💕

I quit running for fun and now I think you’re trying to make me into a runner again! Haha jk, but that was a tough one! Able to push heavier than before on cleans which felt good!

Oooof today was rough. I could only get through 2 rounds of the metcon. I should have taken a rest day today. 😅

Courtney Rodriguez

Really pushed myself. That was hard. You think it’ll be easy… it’s not 37 minutes

Brittney

That Metcon was brutal!!!!  We’ll design Coach!🤙🏾

About 42 mins. Hot dang so hard. Had to drop to just the bar for that last set of squat hang cleans.

Stefanie Dodson

I almost hate saying this but I can’t believe I did it. 😮‍💨👏🏼🔥

Brittany

So sweaty and if you're a slow runner this will definitely take you longer, took me about an hour but I did it!

Jamie

I forgot how much I hate the one but I did it and I don’t regret it! 💪🏽

Ran out of time before work for 4th round, but 🥵

Had to modify the end but geeeze 80 power squat cleans 😅

Jillian

Olivia Fenner

Functional Friday and the end of week 6 core!

Nikki

I came back and just finished my last 2 rounds after school. I don’t know how you after worker outers do it because that was pulling ALL of my integrity. Maybe now I’ll hear my alarm in the am. 👏🏼

I am dripping after two rounds but have to pause it to get ready for work. Trying to give myself grace and saying I’ll finish last two rounds tonight or this weekend.

Faye

That one challenged me and got me sweating

135# hang clean for last two sets 
65# squat cleans

Sierra Swank

I will have to finish the sprints at the gym. Ran out of time on my lunch break 😩

Cheryl Sweat

That was spicy!🌶
Challenged me✅️
Stepped outside my comfort zone✅️

Carrie

Alexandra Casi

Kelsey

Victoria

THAT was intense!!! I think I’m dying 😅😩

TaylorSam

Kelly

Krystina

Lisa

Only Claire would incorporate 2 miles of running/sprints in the middle of 80 power squat cleans 🤪 But just making us better 👊🏼

Carmen

Had to modify with a full gym but I finished. ❤️‍🩹

Bonnie Kay

Delcie

SO. MUCH. HARDER than I thought it was going to be!!!

Laura Cortez

Melina Burgess

Somehow i did #10rds in metcon session…20*10 400*10🥵#goodsweat#sundayb4lunch

yangBAE

Cassie

The functional program is 100% my favorite! So challenging, but I love it! 🙌

Cassie Jae

Mariangeles

Sara

Warm up: Before you begin, complete the Functional Upper Body warm up found in the “Warm Ups” section in the app.

Every minute on the minute for 10 mins, complete 2 power cleans. Build in weight each set.

Before beginning, make sure to do a couple warm up sets with just the barbell. Start at a light weight and then build through each of the working sets!

- Start with the bar just above knee height
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height

Barbell hang clean

Complete 20 power squat cleans followed immediately by a 800 meter run. Repeat for 4 total rounds as fast as you can. Your weight should be light enough to be able to break the 20 reps into 2-4 sets. If you can complete all 20 reps unbroken, you went too light.

- Begin with barbell on the floor
- Clean the bar to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower the bar to starting position

Barbell power squat clean

- Work for time, distance, or calories
- Increase speed as comfortable

Treadmill/Outside - run

Metcon

W8/D3 Hang Cleans + 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

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 🇺🇸

Sarah

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!

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 🐶

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!!!

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! 💪🏽

W8/D3 Hang Cleans + Conditioning

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