Amie Francaviglia

Workout of the Day 
For time:
50-ft Handstand Walk
25 Toes-to-bar
50-ft Handstand Walk
50 Alternating Dumbbell Snatches (50#/35#)
50-ft Handstand Walk
25 Toes-to-bar
50-ft Handstand Walk

Workout of the Day 
“Strict Elizabeth”
21-15-9 reps for time:
Squat Cleans (135#/95#)
Strict Ring Dips

then

Take 8 minutes to build to a heavy 1-rep Squat Clean.

Workout of the Day 
With a partner, complete as many rounds as possible in 16 minutes of:
20 Burpees
4 Rope Climbs

One partner works at a time.

Workout of the Day 
Every 2:00 for 10 rounds:
1 Snatch

Workout of the Day 
For time:
3200m Run

then

Accumulate:
1:00 Plank Hold (forearms)
1:00 Right-side Plank Hold
1:00 Left-side Plank Hold

Workout of the Day 
“Jackie”
For time:
1000m Row
50 Thrusters (45#/35#)
30 Pull-ups

then

Every minute on the minute for 8 minutes:
2 Push Presses

Build to a heavy set of 2 reps.

Workout of the Day 
Complete the following complex every minute on the minute for 12 minutes:
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk

Build in load across the 12 minutes.

Workout of the Day 
3 Rounds for time:
50 Alternating Weighted Step-ups (35#/25#)
40 Unbroken Double-unders
30 Weighted Sit-ups (35#/25#)

Men use a 24” box.
Women use a 20” box.

Workout of the Day 
“Ryan”
5 Rounds for time:
7 Muscle-ups
21 Burpees

Workout of the Day 
For time:
5 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row
10 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row
15 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row