Calvin Van Der Merwe

WARM-UP 3:00 Machine into 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box […]

WARM-UP 2:00 Machine into Banded Hips into 7:00 AMRAP 6 Deadbugs 3 Inch Worms 3 Muscle Cleans 3 Back Squats 3 Squat Cleans STRENGTH Back Squat […]

WARM-UP Banded Hips -into- 8:00 AMRAP 30-second Row 10 Cossacks 5 Pike Push Ups 10 Box Step Ups 3 Back Squats (Build in weight) STRENGTH Back […]

WARM-UP 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows WORKOUT PREP 2 sets: […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Banded Good Mornings 10 Walking Lunge Steps 10 Bird Dogs 5 Deadlifts (PVC – empty bar) 5 High Hang […]

WARM-UP Banded Hips -into- 6:00 AMRAP 30-second Machine (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats WORKOUT PREP 2 sets: 5 Air Squats […]

WARM-UP Banded Shoulders into 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (Empty bar) 4 Hang Muscle Cleans + Shoulder Press (Empty bar) 3 Hang […]

WARM-UP Banded Shoulders into 8:00 AMRAP 30-seconds Jump Rope 5 Inch Worms 5 Snatch Deadlifts (PVC to Empty Bar) 4 Muscle Snatch(PVC to Empty Bar) 3 […]

WARM-UP 2:00 Machine into 8:00 AMRAP 10 Alternating V-Ups 5 Dumbbell Hang Power Cleans (light) 10 Walking Lunge steps WORKOUT PREP 2 sets: 5 GHDs or […]