Paul Mantz

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat425 lbs
Deadlift535 lbs
Clean & Jerk235 lbs
Snatch175 lbs
Front Squat335 lbs
Overhead Squat215 lbs

WODS

09/04/2017
Team "Gallant"
For time:
Team of 3
Run 1 mile with 2 medicine balls per team, see note for weights
120 Burpee pull-ups
Run 800 meters with 2 medicine balls per team
90 Burpee pull-ups
Run 400 meters with 2 medicine balls per team
60 Burpee pull-ups
note: team of 3 men carry 25lb and a 20lb medicine ball, team of 3 women carry 16lb and a 14lb, team of 2 men & 1 woman carry 20lb and a 16lb, team of 2 women & 1 man carry 16lb and a 14lb medicine ball. teams stand in line in front of pull-up bar alternating burpee pull-ups every rep. 

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

09/05/2017
1.) Complete 3 movements for 30 seconds for 15 total rounds with 15 sec. transition between tasks
Assault Bike
Hip Extension
Handstand Walk
note: go hard on the assault bike 
2.) Meat
Every 2 minutes for 20 minutes 25 Double Unders 1 Clean & Jerk, start at 50% 1RM then upon successful lift add load up to 20lb each round until time expires. Work up to PR attempt if you feelin it, if you fail a lift go back to the last weight and stay at that weight
*3.) for time: 
6 min cap
100m Front Rack Walk, 225/155lb
note: 30 second penalty everytime bar gets set down
*4.) 3 person team
60 Strict Handstand Push-ups (10 reps) 
60 Deadlift 255/175lb (20 reps) 
30 Deficit Handstand Push-ups (5 reps)
30 Deadlift 255/175 (10 reps)
note: the reps in the parenthesis are the amount of reps each athlete must do before the next athlete goes. transition transition transition
*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.




09/13/2017
1.) 15 minute AMRAP
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold

09/14/2017
1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6', 10', 16', 10', 6',10', 16', 10', 6'...........
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel 
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
09/15/2017
1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 65%
2.) Squid
125m Row
21 Push Press 115/85lb
21 Pull-ups
250m Row
15 Push Press 115/85lb
15 Pull-ups
500m Row
9 Push Press
9 Pull-ups
*3.) 3 rounds for time:
10 Axle Power Cleans 225/155lb
20m Front Rack Walk
*4.) 10 minute AMRAP
20m Handstand Walk
5 Free Standing Handstand Push-ups
*5.) 8 rounds
20 Four count Flutter Kicks
30 second Superman, preferably rock but if unable just hold


09/19/2017
1.) 7 minutes up the ladder
5 Shoulder to Overhead 
115/85lb
135/95lb
155/105lb
185/125lb
205/145lb
ME @ 225/155lb
note: pull from floor
2.) Melted Cheese
30-20-10
Power Clean 135/95lb
cal Assault Bike
Toes to Bar
*3.) Front Squat 6-6-6 @ approx 75%, do not rest more than 3 minutes between sets
*4.) 10 minute EMOM
odd: 12 Chest to Bar Pull-ups
even: 12 alternating DB Snatch 50/35lb
note: if you cannot complete a round drop 2 reps off of each movement the next set
*5.) 5-4-3-2-1-1-2-3-4-5
Strict Ring Dips
Parallel Ring Rows
note: use box for the ring rows and start in a planked body position before starting the row. use high rings for the dips


09/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 75%
2.) Retro
5 rounds 
15 Dumbbell Thrusters 35/25lb
50m Overhead Dumbbell Walk 35/25lb
3.) Back Squat 3-3-3-3-3-3 @ approx 75%, rest no more than 2 minutes between sets
*4.) 3 sets of complex from Blocks @ High Hang Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50%
*5.) 50 Back Extension 
note: not for time but keep moving 
*6.) Tabata 
GHD Sit-ups
rest in parallel position
note: 20 seconds on 10 seconds off for 8 rounds

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