Calvin Van Der Merwe

WARM-UP 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP: 45-second Erg 5 Knees to Elbows 3 […]

WARM-UP 2:00 Run -into- 8:00 AMRAP: :30 Jump Rope 5 Scap Pull Ups 5 Up Downs 2 Low Bar Muscle Up Transitions WORKOUT PREP 1 set: […]

WARM-UP 3 sets: 10 PVC Pass Throughs 10 Dynamic Squat Stretches 10 Alternating V-Ups -into- 8:00 AMRAP: 45-second Machine 5 Clean Deadlifts 5 Front Squats 5 […]

WARM-UP​ Hinshaw Warm Up WORKOU T PREP Set 1: • 10 Ring Rows • 3 Inch Worms • 10 Dynamic Squat Stretch Set 2: • 3 […]

WARM-UP 2 sets: • 10 Banded Face Pulls • 10 Banded Glute Bridges -into- 3 sets: • 5 Deadlifts (empty bar – build across sets) • […]

WARM-UP Banded Glutes -into- 2 sets: • 5 Back Squats (empty bar (build across) • 10-second Hollow Hold • 10 Walking lunge Steps • 5 Low […]

2:00 Row (slow-moderate pace) -into- 8:00 AMRAP: 20-second Jump Rope • 10 Roll and Reach • 10 Iron Cross • 10 Scorpions WORKOUT PREP 1 set […]

WARM-UP 2:00 Machine -into 2 sets (empty bar): 5 Clean Grip Deadlifts 5 High Pulls 5 Hang Muscle Cleans 5 2in Drops – into – 2 […]

WARM-UP Banded Shoulders and Glutes into 3 sets: 1 min Erg 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress […]