Calvin Van Der Merwe

WARM-UP 2:00 Row -into- 3 sets: 5 Inch Worms 4 Muscle Cleans and Shoulder Press (empty bar) 3 Hang Power Clean and Push Press (empty bar) […]

WARM-UP 10:00 AMRAP: 45-Second Ski (or Row) 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Downward Dog to Seal Pose WORKOUT PREP 2 sets: […]

WARM-UP Burgener Warm Up (Snatch) -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (x2) STRENGTH Every 3:00 (5 sets) 3 Squat Snatch […]

WARM-UP 8:00 AMRAP: • 25-sec Machine (easy) • 25-sec Machine (moderate) • 10-sec Machine (hard) • 5 Jumping Squats • 5 Down Dog/Seal Pose Transitions • […]

WARM-UP 1 Round of 10m each: walk on toes walk to toes backwards walk on heels walk feet turned out walk feet turned in lunge walk-arms […]

FRIDAY, April 19, 2024​ WARM-UP 2:00 Machine -into- 3 sets: • 5 Single Arm Dumbbell Push Press (left and right) • 5 Single Arm Dumbbell Bench […]

WARM-UP 2 sets: • 10 Banded Fire Hydrants • 10 Banded Squats -into- 3 sets: • 10 PVC Pass Throughs • 10 PVC Around the Worlds […]

WARM-UP Hinshaw Warm-Up – Perform each drill for 10m out, then walk back. • High knee karaoke (over, over, walk, walk) • Over hurdle (heel, toe) […]

WARM-UP 2 sets: • 10 Banded Pull Aparts • 10 Banded Pass Throughs -into- 7:00 AMRAP: • 5 Inch Worms + Dynamic Squat Stretch • 5 […]