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Athlete Date Sort Location Workout Name Description Results
Lourens De Villiers 12/15/2020 None Workout 32 12 days to xmas:
1xclean and jerk (50kg)
2xjump power up (rx power up)
3xfront squats (50kg)
4xknees to chest (rx toes to bar)
5xbox dips (rx ring dips)
6xbox jumps
7xpull ups
8xdeadlifts (50kg)
9xKB swings (20kg)
10xsit ups
11xburpees
12xoverhead lunges (50kg)

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12,11,10,9,8,7,6,5,4,3,2,1		 31m 30s
Performed as RX
Lourens De Villiers 12/10/2020 None Workout 30 5 Rounds
12x Thrusters (30kg)
30sec BB Overhead hold (30kg)
12x Front Squat (30kg)
30sec BB Bottom Squat Hold (30kg) 		17m 00s
Performed as RX
Lourens De Villiers 12/08/2020 None Workout 29 1 Round every 2min
7 Rounds
6x Women Makers (12.5kg)
10x Knees to chest (Scaled of Toes to Bar)		 14m 00s
Workout Scaled
Lourens De Villiers 12/07/2020 None Workout 28 Clean & Jerk - 1 Round Max - 85kg
500m row AFAP - 1:39		 1m 39s
Performed as RX
Lourens De Villiers 12/04/2020 None Workout 27 100 x KB Swings (American) - 24kg
50 x KB Taps
25 x Pistol KB Squats - 16kg (last 6 with 10kg)
500m row
400m run		 15m 20s
Performed as RX
Lourens De Villiers 12/01/2020 None Workout 26 7 Rounds:

100m Plate Pinch Carry (2x 10kg plates)
10 Plate Sit Up (10kg plate)
10 Plate Squats (10kg plate)		 13m 43s
Performed as RX
Lourens De Villiers 11/30/2020 None Workout 25 30min AMRAP
5 Deadlift (85kg)
13 pushups
9 box jumps		 14 rounds 19 reps
Performed as RX
Lourens De Villiers 11/28/2020 None Workout 24 Squat Clean and Jerk:
3 - 3 - 3 - 3 - 3
Max Load (70kg)

Then Half max weight, AFAP (4min 40sec+-)
15 Squat Clean
15 Push Jerk
15 Power Clean
15 Clean and Jerk
(35kg)		 70 kgs
Performed as RX
Lourens De Villiers 11/26/2020 None Workout 23 4km Run afap 23m 20s
Performed as RX
Lourens De Villiers 11/23/2020 None Workout 22 AMRAP:
12min
21 Air Squats
15 Sumo Deadlift High Pull (40kg)
9 Alt Barbell Wipers		 6 rounds 0 reps
Performed as RX
Lourens De Villiers 11/20/2020 None Workout 21 21-15-9

Lateral Barbell Burpee
Hang Power Clean and Jerk (40kg)		 8m 40s
Performed as RX
Lourens De Villiers 11/18/2020 None Workout 20 Deadlifts
1-1-1-1-1-1-1 (reps at max weight )		 150 kgs
Performed as RX
Lourens De Villiers 11/16/2020 None Workout 19 3min: Clusters 35kg = 30reps
2min: Alt Renegade Row 12.5kg = 48reps
1min: DB Manmakers 12.5kg = 5 reps
1min: Clusters 35kg = 8 reps
2min: Alt Renegade Row 12.5kg = 40reps
3min: DB Manmakers 12.5kg = 11reps
AMRAP (152)		 11m 00s
Performed as RX
Lourens De Villiers 11/13/2020 None Workout 18 Set 1 - 2 - 3 - 4
150 - 125 - 100 - 50: Single Unders
10 - 15 - 20 - 25: Thrusters (40kg)
10 - 15 - 20 - 25: Jumping Lunges

Timed		 14m 30s
Workout Scaled
Lourens De Villiers 11/11/2020 None Workout 17 5 Rounds, no rest:

200m Medicine Ball (MB) Bear Hug (BH) Carry ()
10 MB BH Squats ()
10 MB Power Clean ()

 14m 30s
Performed as RX
Lourens De Villiers 11/10/2020 None Workout 16 Power Snatch:
5 sets of 5reps

 5 rounds 5 reps
Performed as RX
Lourens De Villiers 11/06/2020 None Workout 15 Part A:
5 minutes max Calories - Row
- Into -

Part B: 10min AMRAP:
-10 x Box jumps
-10 x Overhead Squats (30Kg)

Project Core & Pull-ups:
2 Rounds:
10 x DB High Pull
10 x Jumping Pull-ups
30s Hang
10s Hold over bar

3 Rounds:
20 x Heel Taps
20s Hollow rock
10s Superman

Results:
85 Calories
6 Rounds		 6 rounds 0 reps
Performed as RX
Lourens De Villiers 11/04/2020 None Workout 14 TEST:
Strict Pull-ups - AMRAP: 6x
Situps - AMRAP: 75x

2min side plank (Left)
150 wall-balls (20pounds/9kg)
2min side plank (right)		 18m 00s
Performed as RX
Lourens De Villiers 11/02/2020 None Workout 13 For Time: Complete in any order

30 x Strict Pull-Ups
100 x Push-Ups
100 x Double Unders
800m Run		 14m 50s
Performed as RX
Lourens De Villiers 10/30/2020 None Workout 12 5 Rounds (35min time cap):

6x Clean and Jerk (60kg)
9x Strict Pull Ups
400m run		 27m 00s
Workout Scaled
Lourens De Villiers 10/28/2020 None Workout 11 For Time:

Reps: 21 - 15 - 9

- Deficit Handstand Push-ups
- Alternating DB Snatch - 15Kg DB

Project Run:

15 minuntes (Max distance)
Result = 2.9 km 		11m 55s
Performed as RX
Lourens De Villiers 10/26/2020 None Workout 10 Strength - 4 x Sets of

5x Bench Press: 60kg
5x Deadlift: 90kg		 4 rounds 10 reps
Performed as RX
Lourens De Villiers 10/23/2020 None Workout 9 16 Minutes AMRAP:

Round:
20 x Double unders
15 x Pushups
10 x Inverted Ring Rows

Project Run:
3 Sets:
Sprint - 200m
60 Seconds Rest		 8 rounds 0 reps
Performed as RX
Lourens De Villiers 10/21/2020 None Workout 8 In 4 Minutes:

16 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 3 Minutes:

12 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

In 2 Minutes:

9 x Muscle ups
AMRAP - Sumo Deadlift High Pulls - 35Kg

Total Reps:
37 x Muscle ups on Bar
62 x Sumo Deadlift High Pulls

 9m 00s
Performed as RX
Lourens De Villiers 10/19/2020 None Workout 7 - Lumberjack 20 20 Deadlifts (125/85Kg)
Run 400m
20 KB swings (32/24Kg)
Run 400m
20 Overhead Squats (52.5/35Kg)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (20/12.5Kg each)
Run 400m		 29m 00s
Workout Scaled
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