Lourens De Villiers

Hometown:
Unknown
Gym:
Unaffiliated
Gender:
Male
Age:
--
Height:
--
Weight:
--

October 5, 2020

Workout Name: Workout 1
Description: 3 Rounds: 24 - 12 - 06

- Deadlift (40kg)
- Hang Power Clean (40Kg)
- Row - number of reps per round = Calories
Results: 12m 00s
Performed as RX

11 similar workouts

Date Name WorkoutDescription Results
11/16/2020 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
11/13/2020 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
11/11/2020 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
11/10/2020 Workout 16 Power Snatch:
5 sets of 5reps

 5 rounds 5 reps
Performed as RX
11/06/2020 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
11/04/2020 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
11/02/2020 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
10/30/2020 Workout 12 5 Rounds (35min time cap):

6x Clean and Jerk (60kg)
9x Strict Pull Ups
400m run		 27m 00s
Workout Scaled
10/28/2020 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
10/26/2020 Workout 10 Strength - 4 x Sets of

5x Bench Press: 60kg
5x Deadlift: 90kg		 4 rounds 10 reps
Performed as RX
10/05/2020 Workout 1 3 Rounds: 24 - 12 - 06

- Deadlift (40kg)
- Hang Power Clean (40Kg)
- Row - number of reps per round = Calories 		12m 00s
Performed as RX