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Willem van Lingen 09/14/2022 Stellenbosch Workout 88 Strength Workout:

Power Cleans:
3-3-3-1-1-1(90kg)

Finisher:

21-15-9
Hang Power Cleans (40kg)
Box Jump Overs

 4m 04s
Performed as RX
Willem van Lingen 09/13/2022 Stellenbosch Workout 87 For Time:

40 - 30 - 20 - 10
- Air Squats
- Seconds Handstand Hold
- KB SDHP (20kg)		 10m 08s
Performed as RX
Willem van Lingen 09/09/2022 Stellenbosch Workout 86 3 Rounds for Time:

200m MB Run (20lbs)
20 x Power Snatch (30kg)
400m Run
 18m 23s
Performed as RX
Willem van Lingen 09/07/2022 Stellenbosch Workout 85 As Far As Possible in 15min:

Reps: 2, 4, 6, 8, 10, 12, 14,...

Front Squats (35kg)
Burpees		 9 rounds 5 reps
Performed as RX
Willem van Lingen 09/06/2022 Stellenbosch Workout 84 6 Rounds:

30 Sec Mountain Climbers
30 Sec Rest
30 Sec Box Jumps (24 Inch)
30 Sec Rest
30 Sec DB Hang Cleans (17.5kg)
30 Sec Rest		 270 reps
Performed as RX
Willem van Lingen 09/02/2022 Stellenbosch Workout 83 7 min AMRAP:

5 Bar Muscle-Ups
8 Power Clean & Jerks (52kg)		 4 rounds 0 reps
Workout Scaled
Willem van Lingen 08/31/2022 Stellenbosch Benchmark "FMS" Workout 82 As Many Rounds As Possible:

In 1 Minute:
5 x HSPU
6 x Toes to Bar
7 x Thrusters (35kg)		 8 rounds 1 reps
Performed as RX
Willem van Lingen 08/30/2022 Stellenbosch Benchmark - Workout 81 5 Rounds For Time:

10 x Box Jumps (24 Inch)
5 x Devils Press (40lbs)		 5m 26s
Performed as RX
Willem van Lingen 08/26/2022 Stellenbosch Workout 80 For Time:

Round 1:
100m Run
12 x Alternating DB Snatches (17.5kg)
9 x Toes to Bar

Round 2:
200m Run
16 x Alternating DB Snatches (17.5kg)
12 x Toes to Bar

Round 3:
300m Run
20 x Alternating DB Snatches (17.5kg)
15 x Toes to Bar

Round 4:
400m Run
24 x Alternating DB Snatches (17.5kg)
18 x Toes to Bar

Round 5:
500m Run
28 x Alternating DB Snatches (17.5kg)
21 x Toes to Bar 		20m 50s
Workout Scaled
Willem van Lingen 08/24/2022 Stellenbosch Workout 79 For Time:

- 600m Run
- 50 x Feet Braced Sit-ups
- 40 x DB Front Squats (40lbs)
- 60 x Plank Passovers
- 20 x Burpee DB Deadlifts
 11m 35s
Performed as RX
Willem van Lingen 08/23/2022 Stellenbosch Benchmark - Workout 78 Benchmark Test For Time:

- 2000m Row		 7m 19s
Performed as RX
Willem van Lingen 08/19/2022 Stellenbosch Workout 77 For Time:

Descending Ladder Reps: 10 - 1
- Power Cleans (50kg)
- Handstand Push-ups
- Inverted Ring Row 		15m 20s
Workout Scaled
Willem van Lingen 08/17/2022 Stellenbosch Benchmark - Workout - Chewbacca For Time:
1000m Row
50 x Wall Balls (20lbs)
40 x Box Jumps (24inch)
30 x Ring Push-ups
50 x KB Swings (20kg)
50 x MB Squat Cleans (20lbs)
1000m Row		 23m 40s
Performed as RX
Willem van Lingen 08/16/2022 Stellenbosch Workout 66 20min AMRAP:

50 x Double Unders
100m OH DB Carry (Right Hand)
50 x Double Unders
100m OH DB Carry (Left Hand)
200m DB Carry (Both Hands)

17.5kg DB Weight
 2 rounds 0 reps
Performed as RX
Willem van Lingen 08/12/2022 Stellenbosch Workout 65 5 Rounds:

30s DB Snatch (17.5kg)
30s Rest
30s DB Step Ups (20 inch box)
30s Rest
30s V-Ups
30s Rest

Score = Total reps		 216 reps
Performed as RX
Willem van Lingen 07/27/2022 Stellenbosch Workout 64 20min AMRAP:

20 x Toes To Bar
30 x KB Swings (24kg)
30 x Box Jumps (24 Inch)
20 x Chest to Bar Pullups
60 ft Handstand Walk

Project Pulling:
Tabata: Rowing Max Intensity		 4 rounds 0 reps
Workout Scaled
Willem van Lingen 07/26/2022 Stellenbosch Workout 63 10 Rounds For Time:

100m Run
20 x Double Unders
5 x DB Front Squats (22.5kg)		 20m 00s
Performed as RX
Willem van Lingen 07/22/2022 Stellenbosch Workout 62 For Time:

50 x Box Jumps (24 Inch)
50 x MB Squat Cleans (20lbs)
50 x Push-Ups
50 x Double Unders

(15min Time Cap)		 12m 00s
Performed as RX
Willem van Lingen 07/20/2022 Stellenbosch Workout 61 20min AMRAP:

24 x Russian KB Swings (20kg)
12 x Women Makers (17.5kg)
12 x Alternating Pistol Squats		 4 rounds 0 reps
Performed as RX
Willem van Lingen 07/19/2022 Stellenbosch Workout 60 As Far As Possible in 1min:

Ascending Ladder:
Power Clean (55kg)
Burpee

*Every Min Add 1 Rep Per Movement

 8 rounds 0 reps
Performed as RX
Willem van Lingen 07/15/2022 Stellenbosch Workout 59 3 Rounds of 5min AMRAP:

15 x DU's
10 x DB Front Rack Lunges (17.5kg)
5 x Candle Sticks
*Rest 1min between "AMRAP Rounds"		 8 rounds 0 reps
Performed as RX
Willem van Lingen 07/13/2022 Stellenbosch Workout 58 Strength Day:

Squat Cleans:
5 - 4 - 3 - 2 - 1 		85kg kgs
Performed as RX
Willem van Lingen 07/12/2022 Stellenbosch Workout 57 3 Rounds For Time:

15 x Deadlifts (80kg)
30s Deadlift Hold
20 x DB Push Ups
60s DB Plank Hold		 10m 00s
Performed as RX
Willem van Lingen 07/08/2022 Stellenbosch Workout 56 15min AMRAP:

200m DB Farmers Carry
21 x Anchored Sit Ups
15 x DB Front Squats
9 x HSPU

17.5kg Prescribed Weight		 3 rounds 0 reps
Workout Scaled
Willem van Lingen 07/06/2022 Stellenbosch Workout 55 3 Rounds for Time:

16 x Back Rack Reverse Lunges (30kg)
16 x Sumo Deadlift High Pulls (30kg)
16 Push Press (30kg)		 10m 00s
Performed as RX
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