About Stefan Müller

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So far Stefan Müller has created 279 blog entries.

Dienstag, 31. März 2020

AKTIVIERUNG / WARM-UP 3 Rounds: 30 Sec. Towel Row 30 Sec. Towel Superman Hold 30 Sec. Towel Overhead Squats 30 Sec. Towel Good Mornings then: 2 Rounds: 10/10 Leg Swings https://www.youtube.com/watch?v=ldjEzhjqJOo WOD - A A1: 20-20-20-20-20 Back Squats (With a filled Backpack) A2: Bottle Crunches 5 sets a 1 Min. Alternate A1 and A2 and [...]

31. März 2020|

Montag, 30. März 2020

AKTIVIERUNG / WARM-UP AMRAP in 8min of: 20 Mountain Climbers 3 Around the world Lunges 6/6 Down Dog Toe Touches 3/3 Around the world Leg Circles https://www.youtube.com/watch?v=-xIrxJi_vKE WOD - A A1: 5 sets of 5/5 Eccentric Pitols (3-5secs. Down) A2: 5 sets of 5 Eccentric Push-ups (5-10secs. Down) Alternate A1 and A2 and Rest 1 [...]

30. März 2020|

Samstag, 28. März 2020

AKTIVIERUNG / WARM-UP 3 Rounds: 10/10 Leg Swings 10/10 Squat and Kicks 5/5 Plank Up & Downs 5/5 Squat Up & Downs https://www.youtube.com/watch?v=P32s2HJg6MI WOD - A 20 Min. AMRAP Choose 3 Exersices of the previous Video of your equipment: Do 10 Reps each Exersise for 20 Min. For those without Equipment do: 10 Push-Ups 10 [...]

28. März 2020|

Freitag, 27. März 2020

AKTIVIERUNG / WARM-UP 3 rounds of: 20 Superman Rocks (up + down counts as 1) 20 Hollow Rocks (up + down counts as 1) 20 Peing Dogs (left + right counts as 1) 10 Squat Stretches https://www.youtube.com/watch?v=NaQi2ryhzt8 WOD - A For time of: 100 Knee To Elbow (in Push-up Position) https://www.youtube.com/watch?v=FehAzsq5D9I WOD - B AMRAP [...]

27. März 2020|

Donnerstag, 26. März 2020

AKTIVIERUNG / WARM-UP 4 Rounds: 15/15 One Leged Rumanian DL 30 Sec. Flutterkicks 30 Calves Jumps 15/15 Lateral Leg Raises https://www.youtube.com/watch?v=5Cdpw8rWN-o WOD - A 4 Rounds For Time: 30/30 Peeing Dog 30 Neck Strengthener 30/30 Peeing Dog Kicks 30 Side Neck Strengthener 10 Burpees https://www.youtube.com/watch?v=ZLS5GX5aRk8 WOD - B 5in to practise Headstand then: 2 rounds [...]

26. März 2020|

Mittwoch, 25. März 2020

AKTIVIERUNG / WARM-UP Tabata: Bird Dog Then: 20/20 Split Squats (controlled and slow on the way down) 20/20 Hip Touches https://www.youtube.com/watch?v=KlxA8u5VFNE WOD - A 5 rounds (each) for time of: 8 Dive Bombers 8/8 Floor Touches 8 Drop Squats 8 Burpee Broad Jumps (back and forth) 10m Quadruped Crawl Rest 2min. Go hard on each [...]

25. März 2020|

Dienstag, 24. März 2020

AKTIVIERUNG / WARM-UP 2 Rounds 30 Sec. Boxing 10/10 Windmills 10 Upper Body Twists 10 Squat to Straight Legs 30 Sec. Front Kicks https://www.youtube.com/watch?v=uexN9xgDMj0 WOD - A 1-2-3-4-5….10 Push-ups Shoulder Press https://www.youtube.com/watch?v=LtoCK3AUXd0 WOD - B 1-2-3-4-5….10 Squat Jump Lunge (each side) https://www.youtube.com/watch?v=DnFh_QhVPRg WOD - C 10 Min. HOLD You can change whenever you like. – [...]

24. März 2020|

Montag, 23. März 2020

AKTIVIERUNG / WARM-UP 2 rounds @ steady pace of: 50 Jumping Jacks 40 Slit Jacks 30 Floor Touch + Extensions 20 Cossack Squats (10/10) 10 Compression Sit-ups https://www.youtube.com/watch?v=bD_DDbeK2eY WOD EMOM for 28min of: 1) Spider Mountain Climbers 2) Sumo Stance Back Extensions 3) Toe Touches 4) Skater Jumps 5) Side V-Ups 6) 90° Squat Jump [...]

23. März 2020|

Sonntag, 22. März 2020

Übungsvorschläge /-ideen Dumbbell: https://www.youtube.com/watch?v=v8lRiDZvz-4 Kettlebell: https://youtu.be/siFi_R2mHgE Plate: https://www.youtube.com/watch?v=ajw7xCEKaAg

22. März 2020|

Dienstag, 17. März 2020

AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://youtu.be/IZp86LBbAN8 WOD - A AMRAP in 20min of: 5 Burpees 20 Mountain Climbers 5 Push-ups [...]

17. März 2020|