Calvin Van Der Merwe

WARM-UP 2 sets: 10 Banded Pull Aparts 10 Banded Pass-throughs -into- 8:00 AMRAP: 5 Scap Pull Ups 5 Scap Push Ups 5 Bench Press (empty bar […]

WARM-UP Tabata – 6 sets each (20-seconds on/10-seconds off): Run Jump Rope 5 Banded Back Squats (empty bar) STRENGTH 5 Back Squat x 5 sets @70% […]

WARM-UP 2 sets: 10 Banded Pull Aparts 10 Banded Pass-Throughs 10 Banded Good Mornings -into- 3 sets: 30-second Row/Ski 5 Deadlifts (empty bar) 5 Front Squats […]

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

“51” [ТС = 51:00] Buy In: 51 Wall Balls [each] 51 Deadlifts 51 Hang Squat Cleans 51 Push Press 51 Doubles/ 71 singles [each] 51 Push […]

WARM-UP 8 min AMRAP: 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters WORKOUT PREP 1 set: 10 Double Unders 5 […]

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

WARM-UP 3 min Machine (:30 easy, :20 mod, :10 fast) -into- 3 sets: 5 Bench Press (empty bar- build across sets) 10 Step Back Lunges 2 […]

WARM-UP 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 3 sets: 5 Kip Swings 1 Wall Walk + 10 Shoulder Taps 5 Back […]