Amie Francaviglia

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#)

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