Calvin Van Der Merwe

WARM-UP Banded Glutes -into- 3 sets: • 30-second Bike (easy pace) • 10 Banded Pull Through (Left) • 10 Banded Pull Through (Right) • 10 Banded […]

REUBEN SANDWICH​ Teams of 2 – 4 Rounds: 400m Run (Together) 10 Power Cleans (85/55) (Split between partners) 100m Suitcase Carry (32/24) (Each carry a single […]

WARM-UP Banded shoulders -into- 8:00 AMRAP: • 10 Alternating V-Ups (each side) • 5 Inch Worms • 5 Scap Pullups • 30-second Machine GYMNASTICS SKILL REVIEW: […]

WARM-UP Tabata Machine (8 sets) -into- 3 sets: • 3m Walking Lunge • 10 Banded Air Squats • 10 Alternating V-Ups WORKOUT PREP 2 sets: • […]

WARM-UP 8:00 AMRAP: • 45-second Row • 5 Clean Deadlifts (empty bar) • 5 High Hang Muscle Cleans (empty bar) • 5 Shoulder Press (empty bar) […]

WARM-UP 3:00 Machine -into- 3 sets: • 5 Scap Pull Ups • 5 Hanging Knee Raises • 3 Zombie Climbs (or 10 Ring Rows) • 5 […]

WARM-UP 2 sets: • 10 Banded Pull Aparts • 10 Banded Pass-throughs -into- 3 sets: • 3 Inch Worms + Dynamic Squat Stretch • 3 Snatch […]

Partner Workout: 5,000m Run One partner works at a time. “Resting” partner must hold 2x32kgs/24kgs in a farmers hold. Switch on the run as desired.

WARM-UP Banded Shoulders -into- 5 sets (1 set every 3:00) • 1:30 Ski moderate (OR Row) • 10 Banded Strict Pull-Up (Or 10 Ring Rows) • […]