Amie Francaviglia

Workout of the Day
Push Press:
5-5-3-3-3-1-1-1-1

Workout of the Day 
“Helen”
3 Rounds for time:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups

then

Accumulate:
30 Strict Pull-ups

Workout of the Day
Every :30 for 5 minutes:
3 Behind-the-neck Snatch Grip Push Presses

then

Every minute on the minute for 10 minutes:
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

 

Workout of the Day 
Every minute on the minute for 16 minutes:
Min 1 – Max Handstand Hold
Min 2 – Max Dumbbell Shoulder Press (35’s/25’s)
Min 3 – Max Pull-up Bar Hang
Min 4 – Max Strict Pull-ups

Perform just one attempt on the holds each minute.

Score is total seconds held + total reps completed.

 

Workout of the Day
3 Rounds for time:
40 Russian Kettlebell Swings (53#/35#)
20 Box Jump Overs (24”/20”)

then

Accumulate:
200m Single-arm Dumbbell Overhead Carry

Switch arms as needed.

 

Workout of the Day
Every 2:00 for 6 rounds:
2 Rope Climbs
Max Wallballs (20#/14#) in the time remaining

Rest 1:00 between rounds.

Workout of the Day
Complete as many rounds as possible in 12 minutes of:
12 Ring Dips
12 Sumo Deadlift High Pulls (115#/75#)

 

Workout of the Day
For time:
30 Burpees Over Bar
60 Double-unders
30 Toes-to-bar
60 Double-unders
30 Barbell Lungesters (95#/65#)
60 Double-unders
30 Toes-to-bar
60 Double-unders
30 Burpees Over Bar

Workout of the Day 
“The Towers”
2 Rounds for time:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

 

Workout of the Day 
With a partner, complete as many reps as possible in 30 minutes of:
100 Calorie Row
100 Kettlebell Snatches (70#/53#)
100 Toes-to-bar

Split work as needed with only one person working at a time.