Amie Francaviglia

Workout of the Day 
Every 5 minutes for 15 minutes:
Run 800m
Max Dumbbell Box Step-ups

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

Workout of the Day 
5 Rounds for time:
15 KB Sumo Deadlift High Pulls (53#/35#)
18 Box Jumps (24”/20”)
21 Sit-ups

Workout of the Day 
For time:
80-60-40-20-10 Double-unders
10-8-6-4-2 Bar Muscle-ups

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
6 Power Cleans (95#/65#)
6 Push Jerks (95#/65#)
4 Atlas Lunges (95#/65#)

Workout of the Day 
Bench Press 10-10-10-10-10 reps

then

For time:
2 Mile Run

Workout of the Day 
21-15-9 reps for time:
Deadlifts (225#/155#)
Burpees Over Bar

then

Every 2 minutes for 6 minutes:
10 Unbroken Chin-ups

Workout of the Day 
“Randy”
For time:
75 Power Snatches (75#/55#)

Workout of the Day
7 Rounds for time:
35 Double-unders
9 Toes-to-bar

Workout of the Day
Take 15 minutes to work up to a heavy 2 rep Thruster.

then

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

Workout of the Day 
10 Rounds for time:
200m Medball Run (30#/20#)
Rest 1 minute