Amie Francaviglia

Workout of the Day 
Complete as many rounds as possible in 20 minutes of:
250m Row
25 Push-ups

Workout of the Day 
For time:
1-2-3-4-5-6-7-8-9-10 Deadlifts (250#/175#)
10 Box Jumps (24”/20”) after each round

Workout of the Day 
7 Rounds for time:
10 Strict Pull-ups
3 Wall Walks

Workout of the Day 
Back Squat 9-9-7-7-7-5-5-5-5

Workout of the Day 
3-6-9-12-15 reps for time:
Power Cleans (135#/95#)
Toes-to-bar
Burpees Over Bar

Workout of the Day
Complete as many rounds as possible in 15 minutes of:
25/20 Calorie Row
25 Wallballs (20#/14#)
100 Double-unders

Workout of the Day 
For time:
10 Sit-ups
15 Box Jump Overs (24”/20”)
20 Sit-ups
15 Box Jump Overs (24”/20”)
30 Sit-ups
15 Box Jump Overs (24”/20”)
40 Sit-ups
15 Box Jump Overs (24”/20”)
50 Sit-ups
15 Box Jump Overs (24”/20”)

Workout of the Day 
“Outlaw Complex”
5 Rounds of the following:
1 Squat Clean
3 Front Squats
1 Split Jerk
3 Back Squats
1 Split Jerk

Rest 2-3 minutes between each of the 5 attempts. Weight should be increased each attempt.

Workout of the Day 
7 Rounds, each for time:
Row 500m

Rest as needed between attempts.

Workout of the Day
3 Rounds for time:
50 Alternating Pistol Squats
7 Bar Muscle-ups
10 Push Jerks (135#/95#)