Name: Playbook - Simply Mander - Strength, AMRAP & Core
Uploaded: 2024-01-01T19:10:20.175Z
Duration: 60 min
Description: Strength, AMRAP & Core

Lindsay

3 sets for time:
15 burpees
5 squat clean
- rest 3 min between sets

suggested weights: 
beginner 75/55
scaled 95/65
intermediate 115/75 
RX 155/105

8 Min AMRAP
20 dubs/40 singles
5 deadlifts; 225/155
15 wallbals; 20/14

Core finisher: 
3 rounds
10 V-ups
15 russian twists
20 second plank hold
15 toe taps
10 crunches

3 sets for time:
15 burpees
5 squat clean
- rest 3 min between sets

suggested weights: 
beginner 75/55
scaled 95/65
intermediate 115/75 
RX 155/105

- 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

Please use discretion when attempting these complex movements! If you do not know how to complete a squat clean safely, stick to power clean!

Squat clean

3 RFT

8 Min AMRAP
20 dubs/40 singles
5 deadlifts; 225/155
15 wallbals; 20/14

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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

- 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

8 min AMRAP

Core finisher: 
3 rounds
10 V-ups
15 russian twists
20 second plank hold
15 heel taps
10 crunches

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Forearms on the floor
- Engage your core and flutes
- Spine neutral

Forearm plank

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Core finisher

Strength, AMRAP & Core

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.

Strength, AMRAP & Core

Community

More workouts from Simply Mander