Calvin Van Der Merwe

WARM-UP 2 sets: • 10 Banded Pull Aparts • 10 Banded Pass Throughs -into- 3 sets: • 5 High Hang Muscle Snatch 4 Snatch Grip Push […]

WEDNESDAY WARM-UP Banded Glutes -into- 6:00 AMRAP: 5 Wall Ball Front Squats 5 Wall Ball Push Press 10 Alternating V-Ups 30-second Jog WORKOUT PREP 2 sets: […]

WARM-UP 8:00 AMRAP :45 sec Machine 4 Up-Downs over bar 5 Clean Deadlifts 5 Power Cleans (building) 5 Cat/Cows WORKOUT PREP 2 sets: 2 Power Cleans […]

Teams of 2 100 Cal Row or Machine 80 Devil Press 2 x 22.5/15 60 GHD 400m Run – as a team 60 Wall Facing Handstand […]

WARM-UP 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP: 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) […]

WARM-UP Burgener Warm Up (Snatch) * Perform 5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch * 2 […]

WARM-UP 2 sets 20 Banded Side Steps 10 Banded Squats -into- 8:00 AMRAP: 5 Back Squats (empty bar- build across sets) 3 Inch Worms 3 Up-downs […]

MONDAY WARM-UP 3 MIN Machine -into- 3 sets: 5 Inch worms + Dynamic Squat Stretch 10 Roll and Reach 10 Banded Pull Aparts 5 Bench Press […]

WARM-UP 3:00 Machine -into- 3 sets: 5 Inch Worms 5 Clean Grip Deadlifts 4 High Hang Muscle Cleans 3 Hang Power Cleans 2 Power Cleans GYMNASTICS […]