Calvin Van Der Merwe

WARM-UP – Tabata Air Bike (8 sets) *Build up to workout pace -into- 3 sets: 10 Dynamic Squat Stretch 15m Lizard Crawl 10 Step Back Lunges […]

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

WARM-UP Banded 7’s -into- 1 Round 15m walk on toes on toes backward on heels feet turned out feet turned in lunge walk-arms locked out overhead […]

WARM-UP Every 45 seconds (5 sets) 125m Row – into – 3-4 sets (10:00 time cap) 10 PVC pass-throughs 5 Snatch Grip Deadlifts 5 High Hang […]

WARM-UP 10:00 AMRAP 1:00 Row 10 Banded Pull Aparts 10 Kip Swings 10 Dumbbell Bench Press 1 Zombie Rope Climb (Or 10 Ring Rows) WORKOUT PREP- […]

WARM-UP 10:00 AMRAP: BANDED GLUTES 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step Back Lunges 3 Inch Worms 30 Single skips WORKOUT PREP 2 […]

WARM-UP Burgener Warm Up (Clean) -into- 3Rounds 3x High Hang Clean + 3x Hang Clean + 3x Clean * Focus on footwork and finishing the pull […]

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

LITCHI Teams of 2 2000/1750m Row (MF 1900m) 200 Wall Balls (20/14) 2000/1750m Row (MF 1900m) 100 Dumbbell Box Step Ups (24/20) 2000/1750m Row (MF 1900m)