Calvin Van Der Merwe

2 sets: 10 Banded Good Mornings 15 Banded Pull Apart -into- 8:00 AMRAP 30-second Row (build in pace) 5 GHD to Parallel (or 5 Hollow Rocks) […]

WARM-UP – 2:00 Machine: -into- 8:00 AMRAP 10 Alternating V-Ups 10 Banded Pass-throughs 10 PVC Overhead Squats 5 Hang Muscle Cleans (empty bar) 3 Hang Power […]

8:00 AMRAP :45 sec Bike Erg or Air Bike 5 Cat/Cows 5 kettle bell Deadlifts (light weight) 15m Sled Push 15m Sled Pull Skill Work – […]

WARM-UP – 1 round: 10 m walk on toes walk on toes backwards walk on heels walk – feet turned out walk – feet turned in […]

WARM-UP – 10 min Burgener Warm Up (Snatch) Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch […]

WARM-UP – 5 sets: Over under 100m row + 1 Penalty Burpee per m (Cap is 5 burpees) STRENGTH – 3 sets: 12 Shoulder Press (55-60%) […]

WARM-UP – 9min Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 5 Seated Empty […]

Burgener Warm Up Clean + Skill Transfer (15:00) • 3x High Hang Clean + 3x Hang Clean + 3x Clean * Focus on footwork and finishing […]

WARM-UP – 3:00 Air Bike -into- 6:00 AMRAP • 10 Banded Pass Throughs • 5 Elbow to Floor Stretch with Rotation (each side) • 5 Hang […]