Name: Playbook - Claire Thomas - W8/D6 Sumo Deadlifts + Conditioning
Uploaded: 2024-04-26T18:27:28.137Z
Duration: 30 min
Description: W8/D6 Sumo Deadlifts + Conditioning

Wow - fun, challenging, oh so Claire!  😅

Kim Earnest

I moved through this slower than I would have liked but got plenty of my sweat on!

Caity

You know those workouts that look easy but leave you on the floor? Yeah. Have fun.

Katie

Hannah 

I forgot to add in the lunges, still got a good sweat!  17:32 (without the lunges)

Courtney Rodriguez

Coach, that conditioning circuit was a full body TKO!  Wooooo!  Got it done and feelin good! 🤙🏾

Used this as a warm-up before the United Way Amazing-est Race fundraiser! 💪🏼

Amanda Dunn

Those db step ups plus  press=☠️🔥
Productive!!

Carrie

Did 5 rounds with minimal rest and then 3 sets of 10 pull-ups between the circuits. Heck yes!!!

Stefanie Dodson

Those step-ups were what got me the most today. 😮‍💨😤

Brittany

Jillian

Who’s a bad MF and finished this program off with 215 pound sumo deadlift!?!? This chick right here! 🙋🏼‍♀️ Thank you so much Claire! I can’t wait to do it again!

Great workout to end the functional training!

Daneeka

One of my favorites! Maybe my 5th or 6th time doing this workout

Casey

Julie Bender

Olivia Fenner

There are no words Claire. This program is by far the hardest one I’ve ever done and I pushed myself so much that I bought my own squat rack and began my bumper plate collection. Next up 25’s for the deadlift to max out at 145. I love this journey. Round 2 begins Monday. 💪🏼🥵🔥

I love you Claire! Second time around on this program and I’m still obsessed! Thank you, thank you! 185 on those final sumo squats!!!! 💪🏽

So proud of myself for finishing this program! And on NYE!! Let’s go 2023

Annie

I’m actually super bummed that this is it for this program! Guess I’ll have to do it again! 🤩

I didn't think I was going to finish. But I pushed through.

Cheryl Sweat

Antonia Hanlon

Audrey

Kristin

Sarah

Sara

This was a literal beating after the final hiit workout of the core challenge.☠️

Kelsey

Victoria

This was an amazing program. I’m glad I did it. Definitely shed some light on areas that need work still. Now onto the traditional gym program!!

TaylorSam

Love this one! Definitely harder than it looks 🔥

Sooo before my fam 💛lunch gathering,I managed to get it done nicely,now m ready2stack more foood👊🏻

yangBAE

Pushing to get heavier !! Stuck on 70kg sumo deadlifts! #neverstoptrying

Cassie

Loved this one. Was extra tried today so wasn’t able to do all the sets of the last circuit

Stevie

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.

X4 sets 
Sumo Deadlift - 8 reps

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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlifts

Complete 5 rounds of the given 4 exercises. Rest 60 seconds between each round.

*5 reps each side

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Swing your back leg forward and lower into a forward lunge
- Step together and repeat
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squat + lunge

*10 reps each side

- Holding dumbbells at your shoulders, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up as you press the dumbbells overhead
- Step down and repeat with the opposite leg

DB step up + press

*15 reps each side

- Start in a high plank position 
- Drive your knees towards the outside of your elbows one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Double unders

Circuit

W8/D6 Sumo 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

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. 💪🏼🐛…🦋

Hannah

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!!!

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! 💪🏽

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!

W6/D6 SUMO DEADLIFTS + CONDITIONING

Active rest day… which includes HIIT sprints for core challenge

W6/D7 REST

Excellent sweat with this bad boy😅🥵

Worked max effort for each of those 30 seconds and boy am I feeling it! Heart pumping, sweat flowing, great Monday start!

W8/D6 Sumo Deadlifts + Conditioning

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