Calvin Van Der Merwe

WARM-UP – 10:00 AMRAP • 10 Toe Touch Stretch • 10 HS Hold • 30 Jump Rope • 5 Banded Good Mornings • 5 Deadlifts (empty […]

WARM-UP – 2 sets • 30 jump rope • 10 Cossack Squats -into- • 3 sets: • 5 Inch Worms • 2 15m Shuttle Runs • […]

WARM-UP  2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch […]

WARM-UP  3:00 Machine -Into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each)   […]

WARM-UP  3:00 Row (30-seconds Moderate/30-seconds Slow) Burgener Warm Up Clean +Skill Transfer (15:00) Perform 3-5 reps at each Movement – 3 X High Hang Clean + […]

WARM-UP  8:00 AMRAP 30sec Air Bike (Legs only) 30 Air sec Bike (Arms only) 4 Up-Downs to Plate 30 Jump Rope   WORKOUT PREP – 2 […]

WARM-UP 8:00 AMRAP: • 30 Machine • 5 Kip Swings • 3 Inch Worms • 5 Dynamic Squat Stretch • 5 Worlds’ Greatest Stretch WORKOUT PREP […]

WARM-UP – 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Floor Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps […]

WARM-UP – 2 sets: 10 Banded Good Mornings 10 Banded Pass Throughs -into- 3 sets: 3 Inch Worms 5 Clean Pulls 4 Muscle Cleans 3 Hang […]