Calvin Van Der Merwe

WARM-UP 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups STRICT HANDSTAND PUSH- UPS WEEK 5: 10 minute EMOM Odd Minute: * […]

WARM-UP 2:00 Machine into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build […]

WARM-UP Hinshaw Warm Up (12-15 minutes) WORKOUT PREP 2 sets: 100m Run (Build in pace) 10m Any Object Carry (build in weight) WORKOUT – Track and […]

WARM-UP Banded Shoulders into 8:00 AMRAP 45-second Row 5 Inchworm 3 Pike Push Ups WORKOUT PREP 2 sets: 2 Handstand Push Ups 1 Strict Handstand Push […]

WARM-UP 8 min AMRAP 45-second Row 5 Hanging Knee Raises 4 Dumbbell Snatches (building) 5 Cat/Cows WORKOUT PREP 2 sets: 50m Run 4 Toes to Bar […]

WARM-UP 3:00 Machine into Banded Shoulders & Hips (5 Minutes) into 8:00 AMRAP 10 Alternating V-Ups 10 Ring Rows 5 Front Squats (empty bar) 5 Push […]

WARM-UP 10:00 AMRAP 1:00 Ski or Row 5 Deadlifts (empty bar – build across) 1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows) […]

WARM-UP 8:00 AMRAP 30-second Machine (build in pace) 6 Box Step Ups 3 Up Downs to Bar WORKOUT PREP 2 sets: 5/4 Calorie Machine (build in […]