Calvin Van Der Merwe

WARM-UP 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Single Arm Dumbbell Bench (each) 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) […]

WARM-UP Banded Shoulders into 8:00 AMRAP 45-Second Row 10 Ring Rows 10 Single Dumbbell Shoulder Press (each) WORKOUT PREP 2 sets: 5/4 Calorie Row (build in […]

WARM-UP 2 sets: 10 Banded Pass Throughs 10 Dynamic Squat Stretch into 8:00 AMRAP 10 Cossack Squats 5 Hang Power Snatches empty bar 10 Box Step […]

WARM-UP 3:00 Row 3:00 Run -into- 2 Sets: 5/4 Calorie Row (build in pace) 50m Run (build in pace) 10 Walking Lunge Steps 5 Pike Push […]

WARM-UP Burgener Warm Up Clean + Skill Transfer (15:00) *10 minutes with a PVC or Empty Barbell *Perform 3-5 reps at each movement -into- 3x High […]

REMEMBERING THE TWO MEN WHO PUT THEIR HEARTS AND SOULS INTO THIS GYM! TEAMS OF 3 30 BURPEE BAR MUSCLE UPS 60 DB HANG SQUAT CLEANS […]

WARM-UP Banded Shoulders into 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) WORKOUT PREP 2 […]

WARM-UP 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) STRENGTH 6 sets […]

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 […]