Amie Francaviglia

Workout of the Day
“Partner Badger”
3 Rounds for time with a partner:
30 Squat Cleans (95#/65#)
30 Pull-ups
800m Run

Athletes run together but break up the cleans and pull-ups as needed.

Workout of the Day
21-15-9 reps for time:
Sumo Deadlift High Pulls (115#/75#)
Toes-to-bar

 

Workout of the Day
For time:
30 Alternating Dumbbell Snatches (50#/35#)
10 Wall Walks
30 Alternating Dumbbell Snatches (50#/35#)
10 Wall Walks
30 Alternating Dumbbell Snatches (50#/35#)

 

Workout of the Day 
5 Rounds for max reps:
On a 3:00 clock:
20 Bar Facing Burpees
20 Wallballs (20#/14#)
Max Ring Dips

Rest 1:00 between rounds.

 

Workout of the Day
With a partner complete as many rounds as possible in 20 minutes of:
400m Run
50 Kettlebell Swings (70#/53#)
150 Double-unders

Partners run together and break up the other two movements as needed.

 

Workout of the Day 
Take 10 minutes to build to a heavy set of 3 Deadlifts

then

Complete as many reps as possible in 10 minutes of:
7 Handstand Push-ups
7 Deadlifts (225#/155#)

Workout of the Day
5 Rounds for max reps:
On a 3:00 clock:
10 Shuttle Runs (50-ft)
30 Sit-ups
Max Strict Pull-ups

Rest 1:00 between rounds.

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

Workout of the Day 
For time:
100 Push-ups
Every minute on the minute including 0:00, row 100m.

then

Back Squat:
5-5-5-5-10

Increase loading on each set as you build to a 10-rep max.

 

Workout of the Day 
Complete as many rounds as possible in 5 minutes of:
30 Double-unders
10 Burpees

Rest 5:00

Complete as many rounds as possible in 5 minutes of:
30 Double-unders
10 Alternating Single-leg Squats

Workout of the Day 
“Fran”
21-15-9 reps for time:
Thrusters (95#/65#)
Pull-ups