Amie Francaviglia

Workout of the Day
Every minute on the minute for 6 minutes:
3 Bar Muscle-ups

then

30-20-10 reps for time:
Burpees
Chest-to-bar Pull-ups
Alternating Dumbbell Snatches (50#/35#)

Workout of the Day
Every minute on the minute for 8 minutes:
2 Push Presses

Build to a heavy set of 2 reps.

then

5 Rounds for time:
20 Push Presses (75#/55#)
20 Alternating Front Rack Lunges (75#/55#)

 

Workout of the Day 
Hang Squat Cleans:
2-2-2-2-2

Workout of the Day
Complete the following every minute on the minute for 20 minutes:
Odd – 3 Bar Muscle-ups
Even – :45 Max Distance Handstand Walk

 

Workout of the Day 
2 Rounds for time:
80 Double-unders
40 Kettlebell Swings (53#/35#)
40 Kettlebell Goblet Walking Lunges (53#/35#)

Workout of the Day 
10 Rounds for time:
10/8 Calorie Row
10 Burpees

then

Complete the following every minute on the minute for 6 minutes:
Odd – Plank Hold
Even – Flutter Kicks

 

 

 

 

Workout of the Day 
5 Rounds for time:
2 Rope Climbs
20 Sit-ups
20 Box Jumps (24”/20”)

Workout of the Day 
Deadlift:
5-5-3-3-1-1

Workout of the Day 
Complete as many reps as possible in 5 minutes of:
Row 500m
Max Wallballs (20#/14#)

Rest 5:00

Complete as many reps as possible in 5 minutes of:
Row 500m
Max Medball Cleans (20#/14#)

Workout of the Day
Complete the following every minute on the minute for 8 minutes:
1 Hang Power Snatch
1 High Hang Power Snatch

Build in load, but only as quality mechanics allow.

then

3 Rounds for time:
15 Hang Power Snatches (95#/65#)
15 Chest-to-bar Pull-ups