Simple Plan

Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece .Bodyweight movements are the highlight of this simple triplet conditioning workout. The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement.


Back Squat

Build to a heavy set of 5


” Simple Plan ”

3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

CAP 12:00

Tic Tac Toe


” Tic Tac Toe ”

Teams of 3
For Time (30 Minute Time Cap):
3 Rounds:
60/45 Calorie Assault Bike
45 Toes to Bar

45 Thrusters (42.5/30)
45 Thrustrers (50/35)
45 Thrusters (60/42.5)

3 Rounds:
60/45 Calorie Assault Bike
45 Lateral Barbell Burpees

Caesars Palace

Our focus today on all three movements will be on the feet. On the lower body movements, the deadlift and back squat, we can think about screwing the feet into the floor. Doing so has multiple benefits:  1. Creates a Stable Base with the Whole Foot on the Ground.  2. Recruits More Muscle from the Posterior Chain (Glute, Hamstrings, Erectors).

While we are using a lot of arms in the bench press, keeping the feet firmly on the ground keeps the whole body connected and gives us better leverage to push with the upper body. There are two options for actively engaged feet. On both of these, let’s ensure athletes keep their glutes on the bench and back neutral: 1. Heels Flat on the Ground with Feet Out Wide 2. Toes Pushing into the Floor with Legs Tight to Bench


” Caesars Palace ”

Teams of 3
50 Back Squats (70/45)
50 Back Squats (85/60)
Max Back Squats (100/70)

Rest 3 Minutes

50 Bench Press (60/42.5)
50 Bench Press (70/45)
Max Bench Press (85/60)

Rest 3 Minutes

50 Deadlifts (85/60)
50 Deadlifts (100/70)
Max Deadlifts (125/85)

Triple Threat

A little practise of cycling reps with 2 gymnastics movements. Then a longer than usual metcon involving run, row and bike.


EMOM 12 (6 Rounds each )

Odd :  :30 Handstand Push Up Progressions

Even :  :30 Kipping Pull Up Progressions


” Triple Threat ”

On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*


The goal of today’s strength to continue building on our consistency in our snatch but with the added aspect of having a set time domain to complete reps. You will not have a perfect setup every time but shoot for consistency.


Snatch Complex:

E 2 M 4 R

1 Snatch + 1 High Hang Snatch + 1 Low Hang Snatch.

Begin your first working set around 70% 1RM Snatch and gradually increase the load.

Then, Complete 1 Snatch every minute on the minute for 7-minutes.

5-minutes increase the load

Then, D-load the last 2-minutes to hit 2 smooth attempts.


“Metcon 16/3”

3 rounds for time:

•15 Hang Power Snatch (35/25 kg)
•30 Double Unders