Name: Playbook - Simply Mander - W3/D5 Upper body (chest/back)
Uploaded: 2023-01-08T16:13:59.463Z
Duration: 45 min
Description: W3/D5 Upper body (chest/back)

Maggie

Another good workout! I swapped the 2 min run for 2 min jump rope in the amrap.

Shelby

I had to modify slightly because I only have one set of dumbbells and a shorter amount of time. But still great! I love these workouts in the 6 week shred program!

Ellie

Jennifer

Caitlin

Those hand release push ups wheewww🥵 another great one thanks Manders

Katherine Costello

8:00 EMOM
6 DB floor press
6 DB sumo DL high pulls

5 rounds: 
6 hand release pushups
12 chest fly 
6 renegade rows (each arm)
6 dumbbell pushups

3 sets of max effort 30s on/30s off 
Dumbbell shrugs
Close grip chest press

OPTIONAL METCON: 
20:00 AMRAP
8 v-ups (scale up to toes 2 bar if you have a rig)
10 single arm hang clean and jerk
12 caloire row/bike/ski (if no machine, run 2:00)

8:00 EMOM
6 DB floor press
6 DB sumo DL high pulls

- Lay on the floor with your legs bent
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell floor press

- start feet wider than shoulder width apart
- preform a sumo deadlift by hinging at the hips and bringing the deadlifts past your knees
- when you come up, preform a high pull
- elbows point toward the ceiling and DB’s come up towards your chin

Sumo deadlift high pull

8:00 EMOM

3 sets of max effort 30s on/30s off 
Dumbbell shrugs
Close grip chest press

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shrugs

- 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

3 sets:

5 rounds: 
6 hand release pushups
12 chest fly 
6 renegade rows (each arm)
6 dumbbell pushups

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Preform a regular push-up (modify to knees if needed) on your dumbbells
Engage core 
Keep wrists stacked

DB push-up

5 ROUNDS

OPTIONAL METCON: 
20:00 AMRAP
8 v-ups (scale up to toes 2 bar if you have a rig)
10 single arm hang clean and jerk (10 on each arm)
12 caloire row/bike/ski (if no machine, run 2:00)

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

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead using your legs for power

DB hang clean and press

- 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)

20:00 AMRAP

W3/D5 Upper body (chest/back)

Amber

I love this! I go to a CrossFit gym but I’ve had a recent flare up of sciatica and this allows me to scale the weight and ease my body back into leg days!

Courtney

Shit man!!! I use to have legs before this work out lol GREAT WORKOUT, be prepared to stretch and foam roll after

W1/D1 Lower body (quad focus)

Jessica

So far I love these workouts. I do wish there were a place I could make notes of weights used or modifications made so I could go back later and look at that info.

Erin

Great start to 6week program. Had to swap day 1…did leg day yesterday. Looking forward to the rest of the program.

Yvette

W1/D2 Upper body & core

I loved it! (And hated it in the middle of it lol) it was tough but I loved the endorphin rush!! Great programming as always!!!

Sydney

W1/D3 Full body endurance

Amanda

Burnt out crossfitter here, loved that it gave me that crossfitty feel from home with db’s ❤️😍

Lindsay

First leg day in a long time, I’ll just say this 💀💀💀

Kate

W1/D4 Lower body (glute focused)

Meghan

Treva

Love this app and the timer for each part of the workout!

Coley Haas

W1/D5 Upper body (chest & back)

That was great, got my legs burning and my heart rate up.

W2/D1 Lower body (quad focused)

Alicia

W2/D2 Upper body + core

Isabela

W2/D3 Full body endurance

Yesenia

My legs were shaking trying to get my son in his stroller after this workout 🥵🥵🥵

Sarah Moore

W2/D4 Lower body - glute focused

Myranda

For me. For you. For Tucker. For everyone. Thank you for creating this space to freely move our bodies and cry while doing so ❤️

W2/D5 Upper body (chest & back)

It was a great workout! Would love to be able to put notes in each workout to track which weights I’m using for what rep. So the next time I do the workout, I can improve.

Had to modify alot because my back. It was a good workout.

Tanya

W3/D1 Lower body (quad focus)

That EMOM killed my arms! Great workout 🥵

W3/D2 Upper body & core

3rds+30reps
Bit a sprint but kept a very steady pace 💪

Aubrey

I literally love all these workouts 🔥🔥

Woof 40 minutes was hard mentally. In my head I was like maybe I’ll stop at 25 minutes. But made myself complete it and I’m happy I did

Tiffany

W3/D3 Full body endurance

Cayla

Swapped the DB for a BB for the RDLs and thrusters. This might be my all time favorite

Christine

W3/D4 Lower body (glute focused)

Heather

W4/D1 Lower body (quad focused)

Valerie

W4/D2 Upper body & Core

Holy smokes that felt gooood!! Nice after getting back from vacay… kicked my butt, in a good way!

Loved this! I just wasn't sure if I do 5 rounds of one movement before moving to the next one, or if I do 30 reps of every movement and so on?

W4/D3 Full body endurance

Idk what hurts more, my glutes or my ego 🥵

WOW!! It nearly made me throw up 🤮 🥵👍🏻

W4/D4 Lower body (glute focused)

I meant to hit 5 stars!!!!!!!!!!! I have big thumbs 😭😭

Kaila

W4/D5 Upper body (bicep/tricep)

W5/D1 Lower body (quad focused)

Brigitte

W5/D2 Upper body + core (chest & back focused)

Michelle

W5/D3 Full body endurance

Had to modify a lot because of my back.  Incorporate a few workouts!!!

Haley

Between the beginning complex and the ending METCON I am dead ☠️

Cait

W5/D4 Lower body (glute focused)

One of my absolute favorite upper body workouts! 🥵🤯

That Metcon can kindly pound sand. 😂 30# DB snatch almost back to 35s. I was so deconditioned from a very long 8 mos transition between TX to FL but my strength is coming back thanks to this program. Loving it!

Dana

W5/D5 Upper body (bicep & tricep focused)

Those last two rounds 🫠🫠😵‍💫

I didn’t even do the optional metcon and I’m still dead meat. 😆

W6/D1 Lower body - quad focused

Didn’t have time to finish the metcon but 9:37 for the 2000M row m. Spicy! 🌶

Whitney

Katy

W6/D2 Upper body & core

I only had time for 3 of the AMRAPs and it still killed me! 🥵

Diana

W6/D3 Full body endurance

That was a good one! 🔥 I loved the EMOM.

W6/D4 Lower body - glute focused

Such a good way to end this program! 💪🏽

Holy buckets. You know it’s bad when you are looking forward to the burpees 👏

W3/D5 Upper body (chest/back)

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