Calvin Van Der Merwe

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

WARM-UP –  8:00 AMRAP  10 Alternating V-Ups  5 Up Downs  3 Inch Worms  5 Cat/Cows    WORKOUT PREP –  4 V-Ups  4 Burpee to Bar  4 […]

WARM-UP –  10:00 AMRAP  50m run  5 Greatest Stretch in the world (each)  5 Front Squats (empty bar)  3 Low Box Jumps  1 Zombie Rope Climb  […]

WARM-UP –  Crossover Symmetry or Banded 7’s  -into-  7:00 AMRAP  30-second Row (build in pace)  10-second Handstand Hold Hold  5 Shoulder Press (empty bar)  5 Seated […]

WARM-UP –  3:00 Machine  -into-  8:00 AMRAP  30-seconds Jump Rope  10 Dynamic Squat Stretches  10 Kip Swings  5 Muscle Cleans  5 Push Press  5 Back Squats  […]

WARM-UP –  8 min AMRAP  50m Jog  5 Up-Downs  5 Downward Dog to Upward Dog    STRENGTH –  3 Shoulder Press x 6 sets (80-85%)  -Complete […]

WARM-UP –  8:00 AMRAP  45-second Row (build in pace)  5 Snatch grip Deadlifts (empty bar)  4 High Hang Muscle Snatch (empty bar)  3 Power Snatches (empty […]

WARM-UP –  3:00 Row  -into-  7:00 AMRAP  5 Hanging Knee Raises  5 Hand Release Push Ups (knees)  10 Dynamic Squat Stretches  3 Tempo Front Squats (empty […]

WARM-UP – 8:00 AMRAP • 30-second Jump Rope • 5 Inch Worms • 30sec-shuttle runs • 10 Box Step Ups WORKOUT PREP – 2 sets: • […]