Calvin Van Der Merwe

WARM-UP 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6:00 AMRAP: 3 Inch Worms 5 Shoulder Press (empty bar) 10 Alternating V-Ups STRENGTH […]

WARM-UP 2 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions -into- 8 min AMRAP: :45 sec Row 5 Deadlifts (empty-building across) :30 Jump Rope […]

2023 INTO 2024! Teams of 2 20 sets (10 each/1:1) 24 Burpees 240m Run

Teams of 3: 35 minute time cap Buy in 105 cals (35 cals each) 90 Double DB box Step Overs (22.5/15kg) 60 clean and jerk 65/45 […]

WARM-UP Burgener Warm Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell) 2 […]

WARM-UP 5 sets: Rowling to 100m but with Ski Erg Penalty = Burpee Box Step Overs WORKOUT PREP 2 sets: 30-second Air Bike (moderate pace) 30-second […]

Teams of 2: time cap 31 minutes 30 DU unbroken (Each) 30 TTB 30 thrusters (50/35) (40/30) 30 Burpees over Bar 1k row 30 DU unbroken […]

“12 DAYS OF CHRISTMAS “ 1 Rope Climb 2 Squat Cleans (70/50) 3 Muscle Ups 4 Burpee over Bar 5 Deadlifts 6 Handstand Push Ups 7 […]

WARM-UP 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets: 5 Single Arm Dumbbell Bench (each) 3 Inch […]