Calvin Van Der Merwe

WARM-UP 10:00 AMRAP 10 Banded Pass Throughs 3 Inchworms 3 Snatch Deadlifts (empty bar) 3 High Hang Muscle Snatch (empty bar) 3 DB Power Snatch 10 […]

WARM-UP 10:00 AMRAP 50m Run 5 Box Jumps 5 Up Downs 30-second Ski (or Row) WORKOUT – Iguana Freedom (RX’d) 5 Sets: 100m Run 10 Burpee […]

WARM-UP Hip Halo Activation -into- 8:00 AMRAP 30-second Cardio 5 Russian Kettlebell Swings 5 PVC Around the Worlds (each direction) 5 Tempo Front Squat STRENGTH 10 […]

WARM-UP Glute & Shoulders -into- 10:00 AMRAP 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 5 Inch Worm WORKOUT […]

WARM-UP Banded Shoulders -into- 8:00 AMRAP 30-second Row 5 Half Kneeling Single Arm Dumbbell Strict Press (each) 10 Alt. V-Ups 10 Bird Dogs 5 Downward Dog […]

WARM-UP 2:00 Machine/Run -into- 8:00 AMRAP 10 Cossack Squats 10 Deadbugs 5 Muscle DB Cleans 5 DB Push Press 8 DB Step Back Lunges STRENGTH 5 […]

WARM-UP 3 sets 1:00 Row/Bike/Ski (easy pace) 1:00 Shuttle Run (light) -build in pace and note how many calories/shuttle runs are completed in a minute- WORKOUT […]

WARM-UP 30 Banded Pull Aparts -into- 3 sets: 30-second Machine 5 Dumbbell Bench Press (light) 5 Hand Release Push Ups (knees) 5 Bench Dumbbell Fly (light) […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Cossack Squats 4 Jump Squats 4 Dumbbell Squats (light) 4 Dumbbell Strict Press(light) 2 Up Downs WORKOUT 2 Sets: […]