Calvin Van Der Merwe

WARM-UP Banded Shoulders -into- 10:00 AMRAP 30-second Row (build in pace) 10 Kip Swings 10 Ring Rows 5 Pike Push Ups 10 Alternating V-Ups WORKOUT PREP […]

WARM-UP 2:00 Machine -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Hang power Snatch […]

WARM-UP Hinshaw Warm Up (10-12 minutes) -into- 6:00 AMRAP :10 Handstand Hold 5 Pike Push Ups 5 Alt. Step Ups (each leg) 50m Jog WORKOUT PREP […]

WARM-UP 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar) 5 Kip Swings 3 Inch Worms […]

WARM-UP 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs 5 Muscle Snatch (PVC- empty bar) 5 Snatch Push Press […]

WARM-UP 10:00 AMRAP 1:00 Machine 10 Roll and Reach 10 Bird Dogs 3 Deadlifts (empty bar – build across sets) 5 Sumo Deadlift High Pull (kettlebell) […]

WARM-UP 10:00 AMRAP 1:00 Machine 5 Inch Worms 10 Deadbugs 10 Dynamic Squat Stretches 3 Back Squats (empty bar – build across sets) STRENGTH Back Squat […]

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 […]