Amie Francaviglia

Workout of the Day
Deadlift 9-9-7-7-7-5-5-5-5

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Complete as many rounds as possible in 10 minutes of:
9 Toes-to-bar
35 Double-unders

Workout of the Day 
15-12-9 reps for time:
Thrusters (115#/80#)
Chest-to-bar Pull-ups

Rest 3 minutes

Complete as many reps as possible in 5 minutes of:
45 Thrusters (75#/55#)
45 Burpee Pull-ups

Workout of the Day
“Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 Rounds

Rest 4 minutes between rounds.

In this workout you will increase the weight each round, going for a max load in the final round. There is no time component and you can rest anywhere, at any time except on the ground (even to re-grip).

Workout of the Day
For time:
1000m Row
100 Sit-ups
500m Row
50 Sit-ups

Workout of the Day 
Complete as many rounds as possible in 12 minutes of:
8 Right-arm Dumbbell Snatches
8 Right-arm Overhead Walking Lunge Steps
8 Left-arm Dumbbell Snatches
8 Left-arm Overhead Walking Lunge Steps
20 Crossovers

Men use a 50# dumbbell.
Women use a 35# dumbbell.

Workout of the Day 
For time:
10-20-30-40-50 Sit-ups
1-2-3-4-5 Rope Climbs

Workout of the Day 
For time:
30 Calorie Row
30 Overhead Squats (135#/95#)
30 Calorie Row

Workout of the Day 
For time:
55 Alternating Weighted Step-ups
150 Double-unders
55 Handstand Push-ups
150 Double-unders

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

Workout of the Day 
For time:
50 Calorie Row
40 Toes-to-rings
30 Hang Power Cleans (135#/95#)
20 Muscle-ups

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
Run 200m
15 Burpees