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So far Stefan Müller has created 797 blog entries.

Dienstag, 19. Oktober 2021

A: 8-5-5-5-5-5 Front Squats 6 sets of 8 (accumulated) Strict Chin-ups Start a new round of both exercises every 3min. First set is warm-up B: 3 Rounds For Time: 10 Front Squats @ HEAVY 20 Toes to Bar 50 Double Unders Note: It supposed to be a challeging 10 reps, only on the first set [...]

19. Oktober 2021|

Montag, 18. Oktober 2021

A: 8-5-5-5-5-5 Push Press 6 sets of 4/4 DB Box Step Downs Start a new round of both exercises every 2:30min. First set is warm-up B: Three 5-minute rounds of: 200-m DB farmers carry Then as many reps as possible of: 10 Deficit Push-ups (hands on DBs) 10 DB Squats Rest 2 minutes between rounds. [...]

18. Oktober 2021|

Next Week’s Highlights

MONDAY STRENGTH: Push Press + Single Leg Work/ WOD: 5min Intervals @ tough tripplet TUESDAY STRENGTH: Front Squats + Pull-ups / WOD: 3RFT of tough tripplet incl. some advanced skills WEDNESDAY WOD: 36min STEADY PACE Workout incl. for advanced people: Handstand Walk GYMNASTICS: Bar pull-over: introduction and technical coaching THURSDAY STRENGTH: Clean & Jerk Complex [...]

16. Oktober 2021|

Samstag, 16. Oktober 2021

A: 8-6-6-6-6-6 Sumo Deadlift 6 sets of 12 DB Bench Press Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 16min of: 1000m Bike OR 500m Row 15 Double Dumbbell Floor Press 12 Double Dumbbell Alternating Plank Rows 9 Double Dumbbell Burpee Deadlifts Level 1: 7.5/5kg Level 2: [...]

16. Oktober 2021|

Freitag, 15. Oktober 2021

A: Every 30sec. for 15min do: 1 Hang Squat Clean B: AMRAP in 6min of: Max Rounds of "Light DT" (RX: 50/35kg) 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rest 3 Minutes AMRAP in 6min of: Max Rounds of "Cindy" 5 Pull-Ups 10 Push-Ups 15 Air Squats CROSSCIRCUIT Station 1 40sec. Easy, 20sec. [...]

15. Oktober 2021|

Donnerstag, 14. Oktober 2021

In Teams of 2 "Kinda Kelly": 10 rounds for time of: Run 400 meters (2x 200m) 20 Box Jumps 20 Wallballs BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: Run 100m 6 Box Jumps 10 Wallballs 3: Ski, Row, Assault Bike or Bike 4: AMRAP: 15 Knee Raises 20 Mountain Climbers 14 Knee Raises 20 [...]

14. Oktober 2021|

Mittwoch, 13. Oktober 2021

A: 8-6-6-6-6-6 Front Squats 6 sets of 8 (accumulated) Strict Pull-ups Start a new round of both exercises every 2:30min. First set is warm-up B: 12-10-8-6-4-2 reps for time of: KB Snatches KB Goblet Squats KB Russian Twists (per side) CROSSCIRCUIT Station 1 7min to find a great score on the fishing game (Ski Erg) [...]

13. Oktober 2021|

Dienstag, 12. Oktober 2021

A: 8-6-6-6-6-6 Push Press 6 sets of 5/5 DB Box Step Downs Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 10min of: 9 DB Deadlifts 6 Burpees 3 DB Power Cleans Level 1: 10-12.5/5-7.5kg Level 2: 15-20/10-15kg Level 3: 25-27.5/17.5-20kg BOOTCAMP 1: Ski, Row, Assault Bike or Bike [...]

12. Oktober 2021|

Montag, 11. Oktober 2021

A: EMOM for 12min do: 1-6) 2 Power Snatches 7-12) 1 Squat Snatch B: EMOM for 15min: 1) Max reps Thrusters in 45sec. 2) Max. resp Sumo Deadlift High Pulls in 45sec. 3) Rest Level 1: 20/10kg Level 2: 30/20kg Level 3: 35/25kg CROSSCIRCUIT Station 1 Bike 2min @ Moderate Pace Bike 1min @ Hard [...]

11. Oktober 2021|

Next Week’s Highlights

MONDAY STRENGTH: Snatch / WOD: High Intensity EMOM TUESDAY STRENGTH: Push Press + Single Leg Work/ WOD: 12min AMRAP of tough tripplet WEDNESDAY STRENGTH: Front Squats + Pull-ups / WOD: KB Tripplet for time GYMNASTICS: Butterfly Pull-ups THURSDAY WOD: Team of 2 "Kinda Kelly" FRIDAY STRENGTH: Clean / WOD: 2x AMRAP of DT + Cindy [...]

9. Oktober 2021|