Amie Francaviglia

Workout of the Day 
3 Rounds for time:
50 Alternating Weighted Step-ups (35#/25#)
40 Unbroken Double-unders
30 Weighted Sit-ups (35#/25#)

Men use a 24” box.
Women use a 20” box.

Workout of the Day 
“Ryan”
5 Rounds for time:
7 Muscle-ups
21 Burpees

Workout of the Day 
For time:
5 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row
10 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row
15 Squat Snatches (115#/75#)
20 Hand Release Push-ups
15 Calorie Row

Workout of the Day 
4 Rounds for time:
Run 800m
Rest 2 minutes

Workout of the Day 
Front Squats:
5-5-5-5-5

Workout of the Day
For time:
20-18-16-14-12-10-8-6-4-2 Deadlifts (115#/85#)
Complete 2 Wall Walks after each set

Workout of the Day 
For time:
1000m Row
400m Run
750m Row
400m Run
500m Row
400m Run
250m Row
400m Run

Workout of the Day 
Complete as many reps as possible in 17 minutes of:
40 Burpees Over Bar
40 Front Squats (95#/65#)
30 Burpees Over Bar
30 Front Squats (135#/95#)
20 Burpees Over Bar
20 Front Squats (185#/125#)
10 Burpees Over Bar
Max Front Squats (225#/155#)

Workout of the Day 
25-20-15-10-5 reps for time:
Box Jumps (24”/20”)
Sit-ups
Ring Dips

Workout of the Day 
7 Sets for load of the complex:
4 Hang Squat Cleans
2 Push Presses