Name: Playbook - Simply Mander - Upper body strength, metcon & accessory
Uploaded: 2024-04-28T21:30:07.382Z
Duration: 60 min
Description: Upper body strength, metcon & accessory

A. neutral grip bench press 
2 sets of 7
3 sets of 4
then a heavy set of 3 (does not need to be a PR, just a good solid 3) 

B. EMOM 16
Minute 1: 30s max push press
Minute 2: 30s max alt DB hang snatch
Minute 3: 30s max toes 2 bar 
Minute 4: 30s max distance hand handstand walk 

**scaling options: DB bench press (or floor press) can use DB's for the push press, regular situps for t2b, and pushups (or hand release pushups for handstand walking) 

3. AMRAP 8
20 overhead tricep presses 
20 alternating bicep curls

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

B. EMOM 16
Minute 1: 30s max push press
Minute 2: 30s max alt DB hang snatch
Minute 3: 30s max toes 2 bar 
Minute 4: 30s max distance hand handstand walk

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

- hold one dumbbell in a neutral grip 
- bring the dumbbell between both legs as if you were going to do a kettlebell swing
- use your hips and swing the dumbbell up into the top of a DB snatch position 
- switch arms and repeat if alternating

Dumbbell hang snatch

- Start by hanging on the bar, kip your body until feet touch the bar

Toes to bar

- while in a handstand position, keep your core embraced and press into the floor with your fingers 
- utilizing the shift in weight, start to move one hand at a time 
- this will take some time and practice to get the hang of! It’s okay if you only get a few steps at a time!

Handstand walk

EMOM 16

3. AMRAP 8
20 overhead tricep presses 
20 alternating bicep curls (10 each arm)

- Engage triceps as you extend your arms
- Keep core tight

Overhead tricep extension

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep one at a time 
- Lower with a controlled motion

Alternating DB bicep curls

AMRAP 8 (as many rounds as possible)

Upper body strength, metcon & accessory

Shoulder strength + metcon (with scaling)

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!!!

Ellie

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

Michele

Ashley

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

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. 🥵😳😆

Chest/back strength + 20 min 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

Melody

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

Alyssa

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

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!💪🏾💪🏾💪🏾

Upper body strength, metcon & accessory

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