Calvin Van Der Merwe

WARM-UP 3 rounds: 1:00 Row 10 Single Arm Dumbbell Upright Row (each) 10 Suitcase Dumbbell Deadlifts (each) 5 Tempo Push Ups (3-0-1: 3 sec down, immediately […]

WARM-UP 2 sets: 1:00 Jump Rope 1:00 Run -into- 2 sets 10 Back and Forth Leg Swings (each) 10 Side to Side Leg Swings (each) 5 […]

WARM-UP Burgener Warm Up Clean * Perform 5 reps at each movement x2 -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean * […]

WARM-UP 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 banded Air Squats -into- 3 sets: 10 Kip Swings 10 Alt. V-Ups 5 Low […]

WARM-UP 3 Rounds “Rowling” (5 rep Max Burpee Penalty) -into- 4min AMRAP: • 30 sec single/double unders • 10 Plate Toe Taps (each side) • 10 […]

WARM-UP 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) […]

WARM-UP 2:00 Row -into- 6 min AMRAP: 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) STRENGTH 5 […]

WARM-UP 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird […]

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