Amie Francaviglia

Workout of the Day
5 Sets of:
3 Shoulder Presses

Build to a heavy set of 3 and maintain for all 5 sets.

Workout of the Day 
“Loredo”
6 Rounds for time:
24 Squats
24 Push-ups
24 Walking Lunges
400m Run

Workout of the Day 
Complete the following every 2 minutes for 20 minutes:
1 Power Snatch
1 Hang Squat Snatch
1 High Hang Squat Snatch

Workout of the Day
Front Squat 5-5-5-3-3-3-1-1-1 reps

 

Workout of the Day 
8 Rounds for time with a partner:
30 Burpees
20 Russian Swings (70#/53#)
10 Chest-to-bar Pull-ups

Split the work as needed. Only one person works at a time.

Workout of the Day 
Take 20 minutes to establish max meters on a rower.

or

For time:
5K Run

Workout of the Day
3 Rounds:
Complete as many reps as possible in 3 minutes of:
20 Wallballs (20#/14#)
15 Toes-to-bar

Rest 2 minutes between rounds.

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
10 Alternating Dumbbell Snatches (50#/35#)
10 Burpee Box Jump Overs (24”/20”)

Workout of the Day 
Complete the following every minute on the minute for 20 minutes:
Odd – 3 Power Cleans (225#/155#)
Even – Max Calorie Row

Workout of the Day 
“Nancy”
5 Rounds for time:
Run 400m
15 Overhead Squats (95#/65#)