Calvin Van Der Merwe

WARM-UP 10:00 AMRAP 150m Run 30 Single Unders 5 Back Squats (empty bar – build across) 10 Walking Lunge Steps + Torso Twist STRENGTH 5 sets […]

WARM-UP 2 sets: 15 Banded Pull Aparts 15 Banded Face Pulls -into- 7:00 AMRAP 45-second Row 3 Bench Press (empty bar – build across) 10 Sit […]

WARM-UP Banded Glutes -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) STRENGTH 5 sets […]

WARM-UP 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into -3 sets: 4 Walking Lunge Steps […]

WARM-UP 2 sets: 10 PVC Pass Throughs 10 PVC Around the Worlds -into- 3 sets: 10 Kip Swings 5 Ring Rows 5 Hang Muscle Clean + […]

WARM UP 8mins Amrap: Cumulative calories on Ski Erg in teams of 4 WORKOUT PREP 2 sets: 5 Air Squats 5/4 Calorie Row “SO WHAT’S THE […]

WARM-UP 2 sets: 15 Banded Pull Aparts 15 Banded Chest Flys -into- 8:00 Amrap: 30-sec Run 5 Bench Press (empty – build across sets) 5 seal […]

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

WARM-UP 3:00 Machine -into-8:00 AMRAP: 10 Walking Lunge Steps + Torso Twist 5 Suitcase Sit-ups 4 Low Box Jumps 3 Inch Worms WORKOUT PREP 1 set: […]