Kate Mantz

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

11/02/2017
1.) Why
30-20-10
Hang Power Clean 115/85
Front Rack Lunge 115/85lb
Push Press 115/85lb
*2.) Front Squat 3-3-3-3 @ approx 85%, rest no more than 3 minutes between sets
*3.) EMOM for 15 minutes 1 Split Jerk  @ approx 80% from Blocks
Note: if you have a 1rm Split Jerk number use approx 80% of that and if not use approx 80% of 1rm c&j
*4.) 5 Rounds
15 Kettle Bell Swings 2/1.5 pood
10 Alternating Leg Kettle Bell Pistol Squats 2/1.5 pood
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
11/04/2017
1.) Desire
3 person team in waterfall style. Teammate 1 starts Thrusters and upon completion of 21 reps teammate 1 moves to pull-ups and teammate 2 starts thrusters continuing down the line. Third teammate must be done with thrusters prior to second round beginning and Power Snatch must be done prior to strict Press beginning. 
21 - 15 - 9
Thrusters 115/85lb
Pull-ups
Assault Bike
15 - 12 - 9
Power Snatch 115/85lb
Chest to Bar Pull-ups
Row
12-9-6
Strict Press 115/85lb
Bar Muscle Ups
Triple Unders
note: scale the triple unders with 3:1 double unders or 5:1 single unders
*2.) 10 minute EMOM
10 Push-ups 
10 Sit-ups 
Note: both are done each minute

11/06/2017
1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that's too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent 
*5.) 3 rounds
15 Reverse Hyper 
15 Back Extension
note: make the back ext pretty please
11/09/2017
1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70% 
2.) New Shoes
3 rounds 
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80% 
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.)  tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
11/15/2017
1.) MC
3 rounds
30/24 cal Assault Bike
12 Shoulder to Overhead 135/95lb
Rest 1:30
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.
*3.)  Every 2 minutes for 12 minutes 2 Overhead Squat @ approx 85%
note: this is heavy so please if you rerack that bar behind your head you make sure your wrists lead and your elbow stay high bringing that bar down.
*4.) Every 3 minutes for 15 min complete Snatch complex 3 times
Snatch Pull to Hang->Pause 3 seconds->Power Snatch from floor @ approx 80%
*5.) EMOM 10 min. 
odd: 15 Toes to Bar
even: 3 Wall Walks
note: top of wall walk should mimic the same perfect posture you'd have if you were on your feet, nose and toes
11/16/2017
1.) Confirmed
1-10
20m Dumbbell Farmer Carry 50/30lb 
Dumbbell Burpee Cluster 50/30lb
Note: 1 20m farmer carry, 1 db burpee cluster, 2 20m farmer carry, 2 db burpee cluster 3/3, 4/4....10/10
2.) 3 Front Squat every 2 minutes for 4 rounds @ approx 85%
*3.) Power Clean 3-3-3-3 @ approx 85%, rest no more than 3 min
*4.) 20 minute AMRAP
500m Row
1 Clean 225/155lb
40m Front Rack Walk 225/155lb
*5.) 5 rounds
10 Reverse Hyper
10 Back Extension

11/24/2017
"Clovis" 

For time: 
Run 10 miles 
150 Burpee pull-ups 

Partition the run and burpee pull-ups as needed. 

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 
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