Amie Francaviglia

Workout of the Day 
Power Snatch:
5-5-5-3-3-3-1-1-1

Lift every 3:00.

 

Workout of the Day
Front Squats:
6-5-4-3-2-1

Bar comes from the floor.

then

Complete as many rounds as possible in 8 minutes of:
4 Front Squats (185#/125#)
4 Strict Pull-ups

 

Workout of the Day 
6 Rounds for calories/reps:
:30 Row
:30 Rest
:30 Shuttle Runs (50-ft)
:30 Rest

1 Shuttle Run = Down (25-ft) & Back (25-ft).

Workout of the Day 
“8 Crazy Nights”
Eight rounds for time:
8 Medicine Ball Cleans (20#/14#)
8 Burpees
8 Wallballs (20#/14#)
8 Box Jumps (24”/20”)
8 Hang Power Cleans (95#/65#)
8 Push Press (95#/65#)
8 Kettlebell Swings (70#/53#)
8 Pull-ups

 

Workout of the Day
10 Rounds for time:
10 Hand Release Push-ups
10 Sit-ups

 

Workout of the Day 
5 Rounds for reps:
1:00 Box Jump Overs
:30 Rest
1:00 Double Dumbbell Push Presses
:30 Rest

Men use a 24” box and 50# dumbbells.
Women use a 20” box and 35# dumbbells.

Workout of the Day 
Take 10 minutes to work up to a heavy 3-rep Hang Power Clean

then

For time:
2 Power Cleans (155#/105#)
50 Double-unders
4 Power Cleans (155#/105#)
50 Double-unders
6 Power Cleans (155#/105#)
50 Double-unders
8 Power Cleans (155#/105#)
50 Double-unders
10 Power Cleans (155#/105#)

Workout of the Day
For time:
30 Kettlebell Step-ups (70#/53#)
30 Toes-to-bar
30/22 Calorie Row
30 Strict Handstand Push-ups
30/22 Calorie Row
30 Toes-to-bar
30 Kettlebell Step-ups (70#/53#)

All athletes use the 20” box. KB is held on the shoulder.

Workout of the Day 
50-40-30-20-10 reps for time:
Burpees
Row 500m after each round.

 

Workout of the Day
Overhead Squat:
3-3-3-3-3-3-3

then

3 Sets for load:
10 Snatch Grip Bent Over Rows