Calvin Van Der Merwe

WARM-UP 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats into 8:00 AMRAP 10 Roll and Reach 10 Dead bugs 5 Back Squats (build across sets) […]

WARM-UP 3:00 Row (build in pace) into 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms WORKOUT PREP 2 […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) […]

WARM-UP Banded Shoulders into 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (Empty bar) 4 High Hang Muscle Cleans + Shoulder Press (Empty bar) 3 […]

WARM-UP 8:00 AMRAP 2 x 15m Shuttle Run 5 Kip Swings 10 Alt. V-Ups 5 Back Squats 3 Worlds Greatest Stretch (each side) STRENGTH Back Squat […]

WARM-UP 8:00 AMRAP 1:00 Machine (build in pace) 10 Roll and Reach 5 Inch Worms WORKOUT PREP With Partner 2 Sets: 5/4 Calorie Row (practice transitions) […]

WARM-UP 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups WORKOUT PREP 2 sets: 10 Double Unders […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) STRENGTH Deadlift for […]