Calvin Van Der Merwe

WARM-UP Tabata: (6 sets) – 20 sec on/10 sec off Shuttles -into 3 sets: 10 Roll and Reach 10 Box Step Ups 3 Deadlifts (empty bar-build […]

“BLUEBERRY BAGEL” 3 Person Team – 5 sets each: 200/175m Row/Ski 50m Sled Sprint (+10kg/empty) 4 Squat Cleans (85/55) -rest 1:2 between sets-

WARM-UP 3:00 Machine -into- Banded Glutes and Shoulders -into- 6 min AMRAP: 5 Kip Swings 4 Front Squats 4 Push Press 4 Thrusters WORKOUT PREP 3 […]

WARM-UP Every 45 seconds (5 sets): 125m Row -into- 10min AMRAP: 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch […]

WARM-UP 2 sets: 10 Banded Pull Aparts 10 Banded Chest Flys -into- 6 min AMRAP: 3 Shuttle Runs 3 Inch Worms 5/side Single DB Suitcase Deadlifts […]

WARM-UP 2 sets: 10 Banded Kicks Forward 10 Banded Kick Backwards 10 Banded Fire Hydrants -into- 8:00 AMRAP: :30 Air Bike 5 Up downs over DB […]

WARM-UP 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches -into- 3 sets: :30 sec Row/Ski 4 Box Jumps :30 […]

Teams of 2 – 15 Rounds (each): Partner 1: 1 Rope Climb 4 Push Press (70/50) Partner 2: 10 Burpee broad jumps (1.2/0.9m) -Both athletes work […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP: 2x50ft Shuttle Run 10 Alternating V-Ups 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls WORKOUT PREP […]