Amie Francaviglia

Workout of the Day 
3 Rounds for time:
15 Power Cleans (135#/95#)
10 Chest-to-bar Pull-ups
30 Box Jump Overs (24”/20”)
10 Chest-to-bar Pull-ups

Workout of the Day 
Find a heavy 3 rep Back Squat

then

Complete as many rounds as possible in 9 minutes of:
50 Squats
10 Push Jerks (155#/105#)

Workout of the Day
5 Rounds for time:
50-ft Double Kettlebell Front Rack Lunges
15 Burpee-to-target

Men use a pair of 53# kettlebells.
Women use a pair of 35# kettlebells.

Target is 6” above reach.

Workout of the Day 
Clean & Jerk 1-1-1-1-1 reps

then

Snatch 1-1-1-1-1 reps

Workout of the Day
“Cindy Tag”
With a partner, complete as many rounds as possible in 20 minutes of:
Row500m
5 Pull-ups
10 Push-ups
15 Squats

Athlete #1 will begin “Cindy” while Athlete #2 rows500m. Once Athlete #2 returns, he/she pick-ups in the sequence where Athlete #1 left off. This tag continues until time has expired.

Workout of the Day 
Find a heavy 3 rep Deadlift

then

1-2-3-4-5-6-7-8-9-10 reps for time:
Deadlifts (225#/155#)
Box Jump Overs (24”/20”)

Workout of the Day 
Complete as many reps as possible in 15 minutes of:
35 Toes-to-bar
30 Overhead Squats (45#/35#)
25 Toes-to-bar
30 Overhead Squats (95#/65#)
15 Toes-to-bar
30 Overhead Squats (135#/95#)
5 Toes-to-bar
Max Overhead Squats (185#/135#)

Workout of the Day
7 Rounds for time:
35 Double-unders
200m Run

Workout of the Day
3 Rounds for time:
28 Calorie Row
7 Burpee Pull-ups
21 Kettlebell Swings (53#/35#)
7 Burpee Pull-ups

Workout of the Day
Find a heavy complex:
7 Hang Power Cleans
7 Push Jerks
7 Thrusters

Complex must be completed unbroken.