Calvin Van Der Merwe

WARM-UP 1:00 Row into 6:00 AMAP 3 Inch Worms 10 Banded Pass Throughs 10 Deadbugs 5 Shoulder Press (empty bar) STRENGTH Build up to a Heavy […]

WARM-UP 8:00 AMRAP 10 Cossack Squats 30-second Single Unders 5 Bird Dogs (each side) 5 Suitcase Deadlifts (each) WORKOUT PREP 2 sets: 3 Burpee Deadlifts 10 […]

WARM-UP Burgener Warm Up (10-15 mins) (Snatch) PVC or Empty Barbell Perform 3-5 reps at each movement into 3x High Hang Snatch + 3x Hang Snatch […]

WARM-UP Banded Glutes 6:00 AMRAP 5 Russian Kettlebell Swings 10 Alternating V-ups 10 Single Leg Calf Raises (each) 10 Box Step-ups STRENGTH Build up to a […]

WARM-UP Banded Shoulders into 3 sets 1:00 Row 5 Heel Box Ring Dips 10 Ring Rows 10 Knee Push Ups GYMNASTICS SKILL WORK: 10 Min EMOM […]

WARM-UP 3:00 Machine into 100m Run 10 Dynamic Squat Stretches 5 Front Squats (empty bar) 5 Push Press (empty bar) 10 Ring Rows WORKOUT PREP 2 […]

WARM-UP Burgener Warm Up Clean + 10 min Empty Barbell Perform 3-5 reps at each movement into 3 x High Hang Clean + 3 x Hang […]

WARM-UP 2:00 Machine -into- 3 sets (PVC to Empty Bar) 5 Snatch Grip Deadlift 5 High Hang Snatch 5 Muscle Snatch 5 Power Snatch 5 Shoulder […]

WARM-UP Hip band -into- 3 sets 30-second Row 5 Front Squats (Build in weight) 2 Broad Jumps + Vertical Jump (Build in distance) 30-second Single Unders […]