Name: Playbook - Claire Thomas - W9/D3 FULL BODY CONDITIONING
Uploaded: 2024-04-26T18:27:28.156Z
Duration: 30 min
Description: W9/D3 FULL BODY CONDITIONING

Jennifer

Caity

Jen Cook

Sonya

Hannah 

Why do Claire's full body workouts usually feel mainly upper body workouts? 🥲 I must have a really weak upper body 😆
Took me 18'20" to do this workout, mainly getting stuck during double unders as I have to break them up into 20-20-10 or 20-30 😅

Michelle

Short but killer! Tried to go heavier on the presses and rows, and my chest is killing me after yesterday!!

Hannah

Short, not so sweet, but 💯 SPICY 🌶️ I loved this one! Thanks Claire!

Courtney Rodriguez

Used 30’s for all except sit-ups. Felt better than the first time I did these.

Jessica

12:50.44!!!! Pair of 25# DBs…next time I’m going 35#. 

I love this HIIT! Short deadly and 🔥 Coach!🤙🏾

Stefanie Dodson

Tough one especially after today’s core challenge. Finished 14:44 with 20lb dumbbells

Megan Finestein

Amanda Dunn

I subbed in alt power snatches injured if assault bike! Still phenomenal workout!!

Carrie

Whew! Did it in 20 mins. Used 15 lb DB’s for all the dumbbell exercises

Love it!! Super quick and sweaty!!! 👏🏼

Used my jump rope for the assault bike sub. Quick & effective 🔥

Brittany

Quick and sweaty! Harder than it looks!🥵🔥

Lisa

Quick and good!  Love hate relationships with hiits but when done feel great

Heather

Jillian

Week 9, Day 3 - Full Body Conditioning

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 3 rounds of the given circuit. Do each round as fast as possible. You’ll get 90 seconds to rest between rounds. This one should hurt! Give it your all!

- Begin with your feet shoulder width apart, bring dumbbells to the ground and jump your feet back
- Lower your body to the ground, press yourself back up
- Jump feet forward and swing the dumbbells between your legs pulling them straight up overhead
- Lower the dumbbells to the ground into the next rep

Devils press

*5 reps each way

- Positioned in a high plank, feet wide, hips squared to the floor
- Row one dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Lower with control then repeat on the opposite side

DB renegade rows

- Start in a push up position
- Lower your chest to the floor and lift both hands up
- Replace your hands back to the floor and press your chest off the floor back up to starting position

Hand release push ups

- 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

Double unders

If you don’t have a bike, row or run for 45 seconds

Assault bike

Full Body Circuit

W9/D3 FULL BODY 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 🇺🇸

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

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!

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

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! 💪🏽

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

Olivia Fenner

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!

W7/D1 BACK SQUATS + CONDITIONING

Quick one today! Had my heart pumping! Getting stronger 💪🏻

65-75-85 for Metcons and 55 for strict press (still humbling 🤪)

Ally

W7/D2 STRICT PRESS + CONDITIONING

Sweaty and out of breath, I love this program, I love this life 🥹❤️🥰

Good sweat! Will need that LISS day tomorrow!

W7/D3 THRUSTERS + CONDITIONING

This was a nice Sunday stroll Coach! 🤙🏾

W7/D4 ACTIVE RECOVERY/LISS

Wow! I am a sweaty mess! Somewhere around 45min…forgot to set my watch 🤦🏻‍♀️ Literally drenched 😅😂

Only got through 4 Ground due to time constraint! Will definitely be doing this one again, and completing a full workout!

Angela

W7/D5 HERO WOD

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!

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 🙌

W9/D3 FULL BODY CONDITIONING

Community

More workouts from Claire Thomas