Amie Francaviglia

Workout of the Day 
7 Rounds:
Complete as many reps as possible in 1 minute of:
21 Double-unders
7 Burpees
Max Deadlifts (315#/225#)

Rest 2:00 between rounds.

Workout of the Day 
For time:
50-40-30 Wallballs (20#/14#)
5-4-3 Strict Muscle-ups

Workout of the Day 
Power Clean:
3-3-3-3-3-3-3

Workout of the Day 
5 Rounds for time:
20 Box Jump Overs (24”/20”)
20 Push-ups
20 Pull-ups

Workout of the Day 
Complete as many rounds as possible in 10 minutes of:
10 Thrusters (115#/85#)
10 Power Snatches (115#/85#)

Workout of the Day 
Complete as many rounds as possible in 20 minutes of:
2 Rope Climbs
4 Wall Walks
200m Run

Workout of the Day 
3 Rounds, each for time:
20 Calorie Row
20 Box Jumps (24”/20”)
20 Hang Squat Cleans (95#/65#)

Rest 2:00 between rounds.

Workout of the Day 
Find a heavy complex:
3 Push Presses
1 Push Jerk

then

For time:
50-40-30-20-10 Unbroken Double-unders
1:00 Plank Hold

Workout of the Day 
For time:
1-2-3-4-5-6-7-8-9-10 Deadlifts (225#/155#)
Complete 15 Wallballs (20#/14#) after each set.

Workout of the Day 
Complete as many rounds as possible in 30 minutes of:
400m Run
500m Row