Name: Playbook - Simply Mander - Upper body strength, metcon & accessory
Uploaded: 2024-01-01T19:10:20.253Z
Duration: 60 min
Description: Upper body strength, metcon & accessory

Brandi Petro

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

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

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)

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

Kelsey

EMOM + Push press + Metcon

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

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.

Upper body strength, metcon & accessory

Community

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