Calvin Van Der Merwe

WARM-UP Hinshaw Warm Up (12-15 minutes) WORKOUT PREP 3 sets: 100m Run (build in pace) 4 Toes to Bar 2 Box Jumps (build in height) WORKOUT […]

WARM-UP 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Pike Push Ups 5 Deadlifts (empty bar – build across sets) STRENGTH 5 sets x […]

WARM-UP 10:00 AMRAP :45 sec Row 5 Hang Muscle Cleans (empty bar) 5 Front Squats 5 Push Press 5 Thrusters 5 Kip Swings 10 Ring Rows […]

WARM-UP Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer *10 minutes with a PVC or Empty Barbell *Perform 3-5 reps at each movement into 3 […]

WARM-UP Banded Shoulders into 8:00 AMRAP 30-second Jump Rope (practice) 10 Ring Rows 5 Kip Swings 5 Turkish Sit Ups (each) WORKOUT PREP 2 sets: 5 […]

WARM-UP 2 sets: 15 Banded Pull Aparts 10 Dynamic Air Squats into 8:00 AMRAP 10 Cossack Squats 10 Box Step Ups 5 Back Squat (Build in […]

WARM-UP 10:00 AMRAP 45-second Machine 10 Alternating V-Ups 25ft Bear Crawl 4 Burpees WORKOUT PREP 2 sets: 5/4 Calorie Machine (build in pace) 4 GHDs 10ft […]

WARM-UP 10:00 AMRAP 45-second Row 10 Deadbugs 10 Cossack Squats 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) STRENGTH 6 sets x […]

  Event 1: The Unknown STATION 1: ALL FOUR ATHLETES, ONE AT A TIME: “FRAN” 21-15-9 Thrusters Pull Ups Weight – RX: 45/30 Scaled: 20/15 STATION […]