Amie Francaviglia

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

Workout of the Day 
Front Squat 2-2-2-2-2-2-2-2-2-2 reps

Workout of the Day 
5 Rounds for time:
500m Row
30 Box Jumps (24”/20”)
30 Push-ups

Workout of the Day
Squat Clean 3-3-3-3-3 reps

Workout of the Day 
For 15 minutes:
Toes-to-bar Ladder + Burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max rep burpees. Perform two toes-to-bars the second minute + max rep burpees. Perform three toes-to-bars the third minute + max rep burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Workout of the Day
Complete as many rounds as possible in 15 minutes of:
50 Double-unders
20 Front Squats (75#/55#)
50 Double-unders
20 Alternating Dumbbell Snatches (50#/35#)