WOD 5.5.15 Tuesday


  • Foam roll + Agile 8
  • Shoulder alphabet
  • 10 handstand kick-ups

A. Back Squat

  • 10-10-5-5-3-3-3-1-1


  • 15 Wall Balls (20/14#)
  • 300m run



  • Max Handstand Push-Ups

WOD 5.1.15 Friday– Yep, Squats Again!!!

A. Close-stance Back Squat w/pause and belt

  • 10-10-5-5-3-3-1-1

B. 8 Rounds

  •  30 sec AirDyne Bike @90%
    • rest walk 30 sec
  • 30 sec Mountain Climbers
    • rest walk 30 sec
  • 30 sec Power Skaters
    • rest walk 30 sec

C.  3x

  • 10 HR Push ups
  • 10 Ring v-outs
  • 10 slam balls

WOD 3.30.15 Monday

A. Squat- 80% of 1RM

  • 3×5

B. Super set – 80% of 1RM

  • 3×5 Strict Press
  • 2×5 Deadlift

C. Conditioning- 3 Rounds

30sec ON/10sec OFF:

  • KBS
  • Push-ups
  • Seal Jacks (Speed)
  • Mountain Climbers
  • Hollow Rocks or V-ups
  • KB Front Squat

D. Core- 3x

  • 4/side Spiderman Pushup
  • Stir-the-Pot (arms on swiss ball OR feet in rings)
  • Band-Resisted Anti-Rotational Press




WOD 3.23.15 Monday


  • Run 300m
  • Agile 8
  • PVC/empty bar: Good Mornings
  • side lying clams
  • hip bridge

A. 5 Rounds – superset

  • 5 Back Squat
  • 15 pushups

B. Snatch Technique @ 50-60% of 1RM

  • 5 sets of 5 reps: Snatch Grip Deadlift (protect your lower back!)
  • 7 sets of 3 reps: Snatch Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • (1 hip + 1 above knee + 1 below knee)
B. 5 RFT
  • 200m Run
  • 35 Double unders

WOD 3.17.15 Tuesday

A. EMOM 14

  • Odd:  3 Pause Back Squat, 3 seconds at the bottom
  • Even:  8-10 Pull-ups (STRICT!)

B. EMOM 14

  • Odd:  5 TTB + 5 WB (heavy)
  • Even: 10 Box-facing Jump-overs

C. EMOM 10

  • Odd: 6-8 reps: Ring Assist Muscle ups or Play with Muscle ups
  • Even: 3-4 reps: light hang squat cleans


What are the benefits of pause squatting?

1. They build horsepower out of the hole
Stopping the squat at the bottom significantly reduces the amount of stress placed on the lower back, but causes the legs to have to work much harder to push back to the starting position. This is because a pause gives the legs greater time under tension, and increases muscular recruitment. As the fast twitch fibers continue to fatigue during the pause, slow twitch fibers (and muscles) are recruited in order to help stabilize the body in that position. The more you perform pause squats, the more the body and brain gets used to recruiting slow twitch muscle fibers and builds the strength of the supporting muscles in the lower back, hips and abs, which bodes well for your overall squat numbers and strength in other movements. Furthermore, because holding a pause dissipates the stretch reflex (that ‘bounce’ you feel when you drop down and explode up rapidly on a squat) and fatigues the muscles more prior to the concentric portion of the lift. Combining these things all together results in greater muscular strength and more POWER from having to drive out of the hole.

2. They help your other lifts
Olympic lifting requires you to drop lower and lower to get yourself under the bar more quickly as the weight gets heavier. This can be a very uncomfortable position, where at times you feel pinned by the weight and simply can’t stand up, as you are not used to having to support the barbell at such a low position for an extended period of time. Pause squats to the rescue! Pause squats force you to hold a deep position for a few seconds, which replicates the sensation you would feel in the hole during a clean or snatch. As you progressively increase the weight you use for pause squatting, you should feel more comfortable in driving out of the hole in your Olympic lifts. In addition, since pause squats force you to drive upwards from a bent-knee position, expect to see your deadlift numbers go up as well.

3. It’s a different variable that can be trained.
In training there are few things more important than constantly progressing and overloading. This is often done through changing the weight, set and rep counts, footwear, equipment (chains and belts) and tempo in order to keep your body guessing and help you progress. Pausing is one such variable that contributes to making you a better lifter.

4. They help your athletic performance and movement in daily life.
How many sports require you to suddenly explode out of a bent-knee position? Football players at the line, sprinters, basketball players in a defensive stance, baseball players at the plate, and so on. As I mentioned above, pause squats train your strength and ability to come out of the hole, which is a bent-knee position. Getting better at this will translate to your explosive abilities within sports. And because the squat is such a core movement of everyday life (core stability, getting out of a chair, picking something up off of the ground), becoming proficient at the pause variation will certainly help the way you move outside of the box.

WOD 2.11.15 Wednesday


  • 5min double under practice
  • agile 8
  • boot strappers
  • Ball smash/ trigger point: traps & scaps

A. Back squat

  • 5-5-5-5-5

B. 21-15-9

  • Dumbbell Hang Power Clean (40/25) (30/15)
  • Dumbbell Shoulder-To-Overhead (40/25)(30/15)
  • Box Jump (24″/20″)(20/16)

C. Core Work: 3 sets

  • 12 GHD Sit up
  • 12 bicycle crunch
  • 12 K2E