Calvin Van Der Merwe

WARM-UP 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats into 8:00 AMRAP 30-second Row 5 Back Squats (build across sets) 10 Calf Raises 3 Up-Downs […]

WARM-UP 2:00 Jump Rope into 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises WORKOUT PREP […]

WARM-UP 3:00 Machine into 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across […]

WARM-UP Banded Shoulders into 8:00 AMRAP 10 V-Ups 10 Scap Pull Ups 10 Single Arm Dumbbell Bench (each) 30-second Ski (Or Row) WORKOUT PREP 2 sets: […]

WARM-UP 2:00 Machine into 7:00 AMRAP 10 Walking Lunge Steps 10 Cossack Squats 5 Med Ball Clean (practice-light weight) WORKOUT PREP 2 sets: 4 Wall Ball […]

WARM-UP 2:00 Machine into 8:00 AMRAP 5 Snatch Deadlifts (empty bar) 5 High Hang Muscle Snatch (empty bar) 5 Power Snatches (empty bar) 100m Jog 5 […]

WARM-UP 3:00 Machine (:30 easy, :20 mod, :10 fast) into 5:00 AMRAP 10 Single Leg Calf Raises (each) 4 Box Step Ups 5 Sit Ups WORKOUT […]

WARM-UP Banded Hips into 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Scap Pull Ups WORKOUT PREP 3 sets: 2 […]

WARM-UP 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press into 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) […]