Calvin Van Der Merwe

WARM-UP 8 min AMRAP: • :30 Run • 5 Deadlifts (Build in weight) • 20-second Banded Overhead Hold • 5 Alternating V-Ups • 3 Inch Worms […]

“COAT OF NO COLOR” 5 sets :45 on/:15 off 1.​Burpees 2.​Deadlift (60/45) 3.​Burpee Broad Jump 4.​Power Cleans (60/45) 5.​Recovery Jog * Scoring: keep a running total […]

WARM-UP Banded Shoulders + Glutes -into- 3 sets: • 1:00 Row (build in pace) • 5 Front Squats (empty) • 5 Shoulder Press (empty) • 10 […]

WARM-UP 3 minute Machine -into- 3 sets: • 10 Heel to Toe rocks • 30 Single unders • 10 Sit Ups • 5 Deadlifts (Empty bar, […]

WARM-UP Banded Glutes -into- 3 sets: • 6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across) • 5 Up Downs to […]

WARM-UP 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) -into- 3 sets (10:00 time cap): • 4 […]

MONDAY WARM-UP 8:00 AMRAP: :45 sec Row 3 Inch Worms 2 Jumping Bar Muscle Ups (or Low Bar Muscle Up) 5 Bench Press (empty bar then […]

“HERSHEY’S Teams of 2 – 5 sets (each/1:1): 2:00 AMRAP 15m Single Dumbbell Walking Lunge (22.5/15) 12 Toes to Bar Max Calorie Air Bike in the […]

WARM-UP 3 sets: 10 Banded Pull Aparts 10 Banded Good Mornings -into- 3 sets: 1:00 Machine 5 Muscle Snatch 5 Muscle Clean + Shoulder Press 3 […]