Name: Playbook - Simply Mander - EMOM + Push press + Metcon
Uploaded: 2024-01-01T19:10:20.120Z
Duration: 45 min
Description: EMOM + Push press + Metcon

WoW, I was not expecting it to kick my ass that hardcore!

Kelsey

A. 14 min EMOM 
1: 6 hang power cleans
2: row 10/8 calories 

B. Push press
7 reps
5 reps
3 reps
3 reps
*aim to increase numbers 

C. For time:
20 cal row
25 wall balls
25 deadlifts
25 box jump over
25 deadlifts
25 wall balls
25 cal row

A. 14 min EMOM 
1: 6 hang power cleans
2: row 10/8 calories

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

Hang power clean

- 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)

14 min EMOM

Feet shoulder width apart, brace your core and use a small dip and drive to press the barbell overhead. No re-bending under the barbell.

Barbell push press

C. For time:
20 cal row
25 wall balls
25 deadlifts
25 box jumps
25 deadlifts
25 wall balls
20 cal row

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

For time

EMOM + Push press + Metcon

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

Back squat + 12 Min AMRAP + Core

Add this as a finisher to my lifting session and those burpees got me 😭🔥

Madi

10 min AMRAP

Strict Press 1RM + 12 min AMRAP

20 min interval work

Heavy Clean & FS/Burpee Over Bar

Endurance/barbell cycling/core

Squat clean/jump rope + 3RFT

Push press & running/T2B

Crossfit "Ingrid" benchmark

5 rounds for time

Heather

For Time

4 sets (intervals)

3 RFT (quick burner)

16 min AMRAP

Luciana

Heavy Snatch + Metcon

Back Squat / Strict press / Metcon

For time Chipper

Heavy power snatch + metcon + endurance

Another great workout!! 🥵🥵 Love the barbell workouts so far!

Shelby

Anne

4 Rounds For Time

Lindsay

Strength, AMRAP & Core

Power Clean single & 8 min AMRAP

Lower body endurnace

3 Rounds for time

increased FS from 120 to 130 and 17:42 for the metcon 🌶️ loved this one in an almost empty CF gym

135 front squat 😍
Around 15 min for time

Kara

Front Squat + Endurance Metcon

Intervals + Power clean/running

12 min AMRAP

Hang clean + interval thruster work

So so good!!! I always feel my strongest when I do a Manders workout 💪🏽 you always deliver the best! Thank you for the workout!

Maci

Glute & Hamstrings (gym/machine)

Lower body strength & conditioning

EMOM & Helen

Lower body strength & metcon

Upper body strength, metcon & accessory

Heavy Power clean + For Time Metcon

Heavy single front squat, metcon & accessory

Upper body hypertrophy & METCON

I love this workout! But I don’t understand the rest periods between sets…the bigger compound squat sets, especially with reps to failure, should have the 2+ min breaks, not the accessory work! It makes no sense. I reverse the rest periods but newer lifters won’t know to do this.

EMOM + Push press + Metcon

Community

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