Calvin Van Der Merwe

WARM-UP 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Kick Backs (each) 10 Banded Glute Bridges -into 6:00 AMRAP: 30-second Air Bike (build up in […]

“MIAMI RIVERWALK” Teams of 3 (30min cap): 90 Bench Press (60/40) (split as needed) 800m Run (together) 60 Bench Press (70/45) (split as needed) 800m Run […]

WARM-UP 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty […]

WARM-UP 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP: 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) […]

WARM-UP 3 min Run -into- 6 min AMRAP: :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5 Bench Press […]

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

WARM-UP Banded Shoulders -into 8min AMRAP: 5 Kip Swings 5 Dynamic Squat Stretch 3 Inch Worms 3 Up-downs over bar 10 PVC Passthroughs STRENGTH Heavy Single […]

“NICK PARKER & ELIZABETH JAMES” Teams of 2 3 sets each (1:1): 200m Run 8 Power Cleans (60/45) 200m Run 8 Power Cleans (60/45) 200m Run

WARM-UP Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP: 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang Dumbbell Snatch (each) 4 Kip Swings […]