Name: Playbook - Simply Mander - Chest/back strength + 20 min AMRAP
Uploaded: 2024-04-28T21:30:06.336Z
Duration: 40 min
Description: Chest/back strength + 20 min AMRAP

Callia

The AMRAP at the end was awesome. I am giving ✨sweat✨ love that for me

Miranda

Whew. My arms are jello and I’m dead. 🥵😳😆

Ellie

Melody

Tiara Landry

Alyssa

Fantastic. Easy to follow super sets. Love it!

Ashley

AMRAP kicked my butt! Great workout. Dabbled very little in CrossFit prior to this and glad you created these workouts so I can replicate it at home. Thank you!!

Sabrina

Superset A (4 rounds)
12 DB floor press 
10 chest flies 

Superset B (3 rounds)
5 regular push-ups + 5 diamond pushups
15 bent over row
10 rear delt fly 

20 min AMRAP:
3-6-9-12-15
Burpees 
DB thrusters 
Cal row/bike (or if no machine run 100m)

Superset A (4 rounds)
12 DB floor press 
10 chest flies

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Superset A

Superset B (3 rounds)
5 regular push-ups + 5 diamond pushups
15 bent over row
10 rear delt fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

'- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- hinge at the hips at a 90 degree angle
- slight bent in your elbow
- embrace your core 
- lift the weights to where your hands are at shoulder height

Bent over rear delt fly

Superset B

20 min AMRAP:
3-6-9-12-15
Burpees 
DB thrusters 
Cal row/bike (or if no machine run 100m)

- 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

Burpee

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

20 min AMRAP

Chest/back strength + 20 min AMRAP

Audra

This was a perfect one to come back to after being sick the last 2 weeks. Challenging, but I scaled a bit so it wouldn’t totally kill me lol. I’m glad to have these workouts as an option to do in our garage gym. 💪🏼

Jasmine

Cass

Full body + Metcon

Amazing WOD, went as fast as i could and my time was 11:09

Adriana

Cayla

WOW💥way harder than I thought, sweat dripping 🥵just what I needed!🔥🙌

Carol

Lower body strength + METCON

If you are short on time, this is the perfect quick burner!!!

My lungs, quads, and glutes are on fuegooooooo girl!!!! Definitely needed that to start off the weekend🤌🏼

Michele

Lower body strength + metcon

Great work out to get back into it. I hate running, but this broke the running up enough! 🤣

Alicia

That AMRAP was rough. Doing it in a boot is even harder. Great workout.

Jaime Lynn

Upper body strength + AMRAP

Wow! Not very long, but that was killer! Just what I needed during this holiday break time.

Becky

Lower body strength + AMRAPS

Andrew

Shelby

April Ray

Upper body strength + EMOM

Courtney

Kara Padilla

Upper body strength + metcon

Carolyn J

Madeline

Lower body strength + AMRAP

Wooooo shoulder boulders. I am burning! 🤘🏻

Awesome!  Added a 15 AMRAP as a finisher!  Thanks for these 🔥 workouts!!

Meghan

Yesenia

Upper body strength + Bodyweight metcon

Skipped running for rowing and it killed me 😅 great workout

Sandra

I changed the running for DU and holy shit

Alex Young

Brutal. Assualt bike followed by lunges 🔥

Lyndsee

Full body METCON

I really have been enjoying all of these workouts! So much fun!

Jennifer

The 20cal bike got me (I have an air assault), so ya girl is hurtin’!!! But it was awesome!

Strength + lower body endurance

Spicy! At first I thought it was going to be a piece of cake, realized quickly that was not the case 😂💕

Hayley

Heidi Wipf

Upper body EMOM + METCON

Totally underestimated that EMOM and it kicked my butt 💪🏼💪🏼

Kylie

Maggie

It has been a week since I’ve exercised bc we had COVID. Great way to get back into the groove! 😅🔥

Angela

Sarah

those swings sneak up on ya quick….damnnnnnn

Kelly

Core + metcon

Sharlene

It was great! But it said 45 minutes. It only took me 19. Maybe I didn’t understand it right?

Feliciti

Back/posterior strength + metcon

Burbee are always hard to do . But I was able to get it done ! ✔️

Emma

I love how adaptable these workouts are! I don’t feel great today, but I just dropped my weight and was still able to get in a great sweat!

Upper body + metcon

Luciana

So good that I came back to this workout again!

Ashlee

Tanya

This was spicy! But more importantly, fun 🤗🤗

Full body strength + metcon

Perfect workout to get me going again! 🦾🫶

Jessi

Strength EMOM + full body metcon

Push/pull strength + 15 min AMRAP

Favorite workout I’ve done yet! That AMRAP at the end got me ☠️

Emily

Upper body strength & AMRAP

Getting back into CrossFit after having covid and this felt so good after 1.5 weeks off!

That was fire! 💯Thank you😅 just what I need to get me back exercising post baby

You’re f*cking killing this. Keep goinggggggg. And thanks for kicking my ass in the best way

Lindsay

Upper body + KB AMRAP

My legs 😭 but it’s so good! More booty work pleaseee

Madi

Such an awesome workout! Definitely not easy but felt so good!!

Carolyn

Had to modify quite a bit as this was my first workout back from Covid…felt good to move like this again

The kick in the butt I needed to get back into fitness after an extended break. So sweaty!

Jessica

Lower body strength + EMOM

Shoulders & running/core

Gracen Fleming

Autumn

Treva

Deadlift & 15-12-9

Backsquat + 3RFT

So good...loved the lower body pump ❤️

Lower Body strength & Metcon

Really hard, but felt great after🥵🔥

Carly

Back squat, metcon & core

Front squats + metcon

Alexandra Casi

That was a great workout! I loved the EMOM. 🔥

Upper body + EMOM

My arms are jello..this was tough but so good

Kate Costello

Full body strength & conditioning

Lower body strength & conditioning

Front squats & short AMRAPS

Fany

Such a good workout. Cannot wait to beat my time next time 😤🏋🏽‍♀️🖤📌

EMOM & Helen

Upper body strength + chipper

Lower body hypertrophy + metcon (with scaling)

Upper body circuits/Core

Deadlift & Chipper

Heavy single front squat, metcon & accessory

Heavy Power clean + For Time Metcon

Upper body strength, metcon & accessory

Lower body strength & metcon

Snatch complex + AMRAP + Core

The metcon was brutal! Finished in 19minutes. Wasn’t sure I was gonna make it 🥵. Love that for me!💪🏾💪🏾💪🏾

Chest/back strength + 20 min AMRAP

Community

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