Name: Playbook - Simply Mander - Upper body strength + AMRAP
Uploaded: 2024-04-28T21:30:06.243Z
Duration: 30 min
Description: Upper body strength + AMRAP

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

Gracen Fleming

So great!! Definitely what I needed this morning.

Alex Young

Kayla

A. Superset 4 rounds:
10 bent over seesaw row
10 neutral grip chest press 
Rest 1:00 between rounds 

B. Superset 3 rounds:
12 alternating overhead press (6 each arm)
9 db hang cleans
6 db front raises

C. 16 min AMRAP
2-4-6-8-10
Sit-ups 
DB push press 
In between each round complete either 16 cals on bike/row or 200m run

A. Superset 4 rounds:
10 bent over seesaw row
10 neutral grip chest press 
Rest 1:00 between rounds

- in a bent over position, like you would be for a traditional dumbbell row
- with your right hand, row the dumbbell up to your ribs by beginning the movement with your elbow
- keep your core engaged
- left hand will remain in the extended position 
- switching hands, row the left arm into your body while keeping the right extended

Bent over seesaw row

- if you don’t have a bench, preform these on your back as a floor press
- hold the dumbbells facing eachother
- complete a chest press by lowering your hands and having the dumbbells above your chest 
- press up and extend to a fully locked out position

Neutral grip chest press

Superset A

B. Superset 3 rounds:
12 alternating overhead press (6 each arm)
9 db hang cleans
6 db front raises

- start with your feet at shoulder width apart
- bring the dumbbells up to the front rack position
- press one dumbbell up overhead fully locking out your elbow
- keep shoulder, wrist, and elbow stacked and brace your core

Alternating DB overhead press

Begin with both dumbbells in your hands
Hinge at the hips and bring your dumbbells between your legs (keep your back flat)
Shrug your shoulders and as you fully extend your hips, bring the dumbbells to your shoulders in the front rack position

DB hang clean

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Superset B

C. 16 min AMRAP
2-4-6-8-10
Sit-ups 
DB push press 
In between each round complete either 16 cals on bike/row or 200m run

Feet planted on the ground 
Press lower back against the floor 
Use core to crunch up

Sit up

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

16 min AMRAP

Upper body strength + 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!!!

Ellie

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

Michele

Ashley

Lower body strength + metcon

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

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

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

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!💪🏾💪🏾💪🏾

Upper body strength + AMRAP

Community

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