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

07/06/2017
1.) Team of 3 Qualifier — Workout 3
14 Minute AMRAP
5 snatches (135/95lbs)
10 chest to bar pull-ups
15 burpee box jump overs (24/20in)
note: verify your standards for your age group.
2.) 25-20-15-10-5
Weighted Hip Extension, 25/15lb plate
Supinated Grip Bent Over Row 115/85lb 
*3.) 10 rounds for time
2 person Teams, 1 rests 1 works switch after completion of burpees
5 Bar Muscle Ups 
40m Sled Push (20m increments) 3x45/2x45lb
15 Burpees
*4.) Every 2 minutes for 10 minutes
3 Touch n Go Snatch, add load each round 
*5.) CrossFit HQ WOD 170706
Bench press 3-3-3-3-3 reps





07/07/2017
1.) Team of 3 Qualifier — Workout 2
10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)
Choose 1 extra credit
*2.) EMOM for 5 minutes 7 Back Squat 225/155lb, keep bar on back entire 5 minutes
*3.) 7 rounds
5 Freestanding Handstand Push-ups
10 Assault Bike cal
note: scale with tripod to headstand 
*4.) 1-1-1-1-1 Squat Jerk, add load each round

07/10/2017
1.) 2017 Granite Games Team of 3 Qualifier — Workout 1
Choose 1 lift and complete within 20 minute cap
Athlete 1
Overhead Squat — 3 rep max
Athlete 2
Front Squat — 5 rep max
Athlete 3
Back Squat — 7 rep max
2.) Drop Zone
12 minute AMRAP
Run 200m
5 Muscle Ups
*3.) Split Jerk 3-3-3-3-3, add load each round
note: use blocks and reset for each rep
*4.) 10 minute EMOM
Odd 20 Knees to Elbow
Even 20 cal Assault Bike
Note: if you fail at 20 on either task go immediately down to 18's, fail on 18's down to 16's and down by 2's as necessary. 
*5.) 3 rounds
10 Weighted GH Raises 
10 Kettle Bell Single Leg Deadlift, alternate legs


07/11/2017
1.) Every 3 minutes for 15 minutes 5 Cleans, add load each round
note: reset for each clean
2.) Eyeball
10 rounds
10 cal Assault Bike
15 Wallballs 20/14lb
10 Toes to Bar
*3.) 3 rounds
40m Handstand Walk
25 GHD Sit-ups
note: begin at GHD and return
*4.) 5 rounds
30 Second Plank Hold
30 Second Side Plank
30 Second Plank Hold
30 Second Side Plank (opposite side)
rest 2 minutes
*5.) CrossFit HQ WOD 170711
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
07/13/2017
1.) 2017 Granite Games Teams of 3 Qualifier Workout 5
18 min amrap
50 double unders
30 thrusters (95/65lbs)
5 ring muscle ups
60 double unders
25 thrusters (115/80lbs)
7 ring muscle ups
70 double unders
20 thrusters (135/95lbs)
10 ring muscle ups
80 double unders
15 thrusters (155/105lbs)
12 ring muscle ups
90 double unders
10 thrusters (175/115lbs)
15 ring muscle ups
100 double unders
5 thrusters (185/125lbs)
17 ring muscle ups
MAX double unders
Choose 1 extra credit in class
*2.) 1 Snatch @ 75% EMOM for 15 minutes
*3.) Back Squat every 2 minutes for 20 minutes 3 Back Squat, add load first 5 rounds to heavy triple then stay at same load last 5 rounds
*4.) Tabata Banded Ring Dips
note: use band that allows for non stop movement for 20 seconds
*5.) 5 rounds
10 Windshield Wipers
https://youtu.be/X59_4RrU_aA
rest 14 seconds
10 Four Count Flutter Kicks
rest 15 seconds
10 Hollow Rocks
rest 15 seconds


07/15/2017
07/16/2017
1.) 2017 Granite Games Team of 3 Qualifier Workout 6
All athletes
13 minute amrap
30 snatches (75/55lbs)
15 handstand push-ups
30 toes to bar
15 handstand push-ups
2.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement. 
07/18/2017
1.) Every 2 minutes for 5 rounds 3 Clean + 1 Jerk @ High Hang, add load each round
2.) Fran
21-15-9
Thruster 95/65lb
Pull-up
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit 
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Shoulder Press 3-3-3-3-3, add load each round rest 2 min between sets
*5.) Back Squat 10-10-10, rest as needed start approx 65% and add load. Record all 3 loads 
*6.) 5 rounds
10 Back Extension
10 GH Raise, perfect No bounce
07/19/2017
1.) Front Squat 5 x 5 @ approx 75% every 90 sec.
2.) Shocked
5-4-3-2-1 
Strict Deficit Handstand Push-up, 2x45lb plates men/ 1x45lb plate women
Power Clean 255/175lb
Muscle Up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @ High Hang position from blocks, add load each round
*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*6.) Tabata
Assault Bike 
Rest 1 min 
Row 1K for time
07/20/2017
1.) Every 2 minutes for 12 minutes 3 Deadlift @ approx 70%
note: stay at same load for all 6 rounds. does not need to be touch and go
2.) Karen
150 Wallballs 20/14lb
*3.) 5 rounds of 3 Clean + 1 Jerk from blocks @ Hang  
note: reset each clean, add load each round and rest 2-3 min between each set
*4.) 3 Person Teams
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
150 Power Snatch 75/55lb 
150 Toes to Bar
15 20m Sled push 2x45/1x45 (each partner completes 5 in a row)
*5.) 10 minute EMOM
odd-20 four count Flutter Kicks
even-20 cal Assault Bike
*6.) Push Press 5-5-5-5-5, add load each round
07/24/2017
1.) 55
3 Person Teams
55 Tire Flips
Every 5 flips each member sprints 200m individually i.e. one teammate runs at a time.
Note: there are only so many tires so one team can flip a tire 5 times and when they start their runs the next team can go.  
*2.) Snatch 3-3-3-3-3 @ Hang from blocks, start at 60% and work up to 75% rest 3 min between sets
Note: use the blocks, we have a ton of them just please put them back when done.
*3.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement. 
*4.)  Every 2 minutes for 10 minutes 4 Back @ approx 75% 1RM
*5.)  3 x ME Handstand Push-up, Deficit 2/1 - 45 plate(s) with gray mats
Note: coming off wall constitutes end of set, rest as needed
*6.) In 60 minutes complete:
Run 20 minutes
Row 20 minutes 
Assault Bike 20 minutes
Note: keep heart rate low, slow and steady
Whiteboard
^125 c&j
Up to 184# c&j
WOD = missed ring & bar mu
11:02 MUP & ring dips w/green
C&J ^105, SP EC, PP 1RM@ 105# ohs 10-10-10 @65#
Morning - 11:48 scaled
Night - 4) 125 working; 1rm 165. 5) 65. 6)
14:38 if you count non locked out reps. Hc up to 185. Don't get a massage before class
Swimming lessons
Thanks Steve!
275#
MUP with band. Clean complex up to 110#
Crossfit Balboa
🦑
8:35 - All the prego modifications
C&J ^ 80#
12:55? Not close to rx
2 cl and 1 jerk at 195#...ec sp at 145
14:20, modified mu progression
c&j 65-95#
Hips2rings/MUP/dips, worked on losing extra swing on T2b. Clean complex up to 105#
11:31 MUP
Cleans to 125#...EC HR/SM, shoulder press 75#, PP 125#, OHS 95#
13:20 // 115#
Hips to rings and MU progression with band. Nice and cool this morning compared to yesterday.. 🔥
9:29 push-ups/hanging leg raises/ring rows and dips
c&j ^85#
12:59 MUP
95# C&J
12ish scales MUs; clean complex up to 135#
EC push press up to 165# with Big Mike
11:42 ring progressions
C&j 185# ec SP 135# X 3 PP 205# 20# PR
215# clean and jerk
No idea 10???
^ 225# cJ
C&J up to 205
95-115 c&j. 12:43 knee pu, purple band on low rings for mu.
165 clean and push press
C&J ^ 205#
Scl'd the MU w/ Swing MUP + 5 A-RD. BS: 10/6/5/5/5 & DB-SP: 4×10. All my pre-hab stuff too.
C&J up to 135#...shoulder is getting there slowly!
13:01 Rx
Up to 215#
Swimming with Steve
Thanks so much!!
Cleans to 235
14:17, modified
C & push press ^30#