About Stefan Müller

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So far Stefan Müller has created 464 blog entries.

Donnerstag, 22. Oktober 2020

AMRAP in 30min @ STEADY pace of: 12/9 cals Assault Bike 5 Supine Barbell Rows (elevated on Box) 5 Push-ups @2020 12/9 cals Row 5/5 KB Clean + Jerk 5/5 KB Windmills 12/9 cals Ski-erg 5/5 DB Hang Cleans 5/5 DB Renegade Rows (no push-up!) STRENGTH WOD A1: 12 min to find 1RM Deadlift A2: [...]

22. Oktober 2020|

Mittwoch, 21. Oktober 2020

A1: 5-5-5-5-5-5 Deadlifts @2020 (build up weight, start easy) A2: 6 sets of 3 consecutive Broad Jumps (try always to beat your previous jumps) Start every 1:30min one of the exercises (alternating). B: "2018 Games - Bicouplet 1" 21-15-9 reps for time of: Snatches @ Light Chest-to-bar pull-ups GYMNASTICS „It‘s for all levels“ A: Kipping [...]

21. Oktober 2020|

Dienstag, 20. Oktober 2020

A: 10min to practise your Bar Muscle-ups or Rope+Peg Board Climbs B: AMRAP in 15min of: 20 Box Jumps 16 Single Leg Box Squats 12 KB Sumo Deadlift High-Pulls @medium-heavy 8 T2B OLYMPIC WEIGHTLIFTING A: Snatch Pull + Snatch + OHS Go every 2 min for 5 heavy sets B: Every 2:30 for 20 min [...]

20. Oktober 2020|

Montag, 19. Oktober 2020

A1: 5-5-5-5-5 Shoulder Press @20X1 A2: 5 sets of 20-30 Banded Good Mornings (challenging band tension) Start every 1:30min one of the exercises (alternating). B: 4x 90sec ON / 3min OFF 10 American KB swings @heavy 8 Burpees Max cals on Assault Bike STRENGTH WOD A1: 12 min to find 1RM Front Squat A2: 12 [...]

19. Oktober 2020|

This Week’s Highlights

MONDAY Strength: Upper Push & Posterior Chain / Short Intense Power Metcon TUESDAY Practise: Bar Muscle-ups or Peg Board & Rope Climbs / Medium Metcon mainly bodyweight WEDNESDAY Strength: Deadlift + Jumps / 2018 Games Couplet Metcon THURSDAY Steady Pace workout incl. Rows, KB & DB skills FRIDAY Strength: Squat Variation + Upper Push / [...]

18. Oktober 2020|

Samstag, 17. Oktober 2020

A1: 5-5-5-5-5 Front Squats @20X1 A2: 6-6-6-6-6 Barbell Hip Thrusts @20X1 A3: 5 sets of 20sec top of Single Arm Ring Row Hold (per Arm) Start every 1:30min one of the exercises (alternating). B: AMRAP in 7min of: 3 Squat Cleans @ medium - heavy 5 Lateral Burpees over the Bar Run 100m CROSSCIRCUIT 7min [...]

17. Oktober 2020|

Freitag, 16. Oktober 2020

A1: 5 sets of 5 Wide Grip Strict Pull-ups @20X1 A2: 5 sets of 6 DB Glute Bridge Floor Presses @30X1 Start every 1:30min one of the exercises (alternating). B: 40sec. ON / 20sec. OFF, 4 rounds for time of: 15/12cals on Rower/AB 12 T2B 12 DB Thrusters @ light - medium 12 Pull-ups BOOTCAMP [...]

16. Oktober 2020|

Donnerstag, 15. Oktober 2020

A1: 5-5-5-5-5 Deadlifts from "Blocks" (or plates, bar should be just below knees) A2: 5 sets of 3 Kneeling Jump to Box Jump Start every 1:30min one of the exercises (alternating). B: 6 rounds for time of: 12 DB Deadlifts @ heavy 16 V-ups 20m Double KB/DB Overhead Carry @heavy STRENGTH WOD A1: 5x 1 [...]

15. Oktober 2020|

Mittwoch, 14. Oktober 2020

AMRAP in 35min @ STEADY pace of: 5/5 Curtsy Box Step Downs 10 Box Jumps Bike 400m 5/5 Landmine Roll-out Push-up (scale on knees if needed) 10 Seated DB Shoulder Press Ski 200m 5/5 DB Snatch 10 Ring Rows Row 200m GYMNASTICS A: Butterfly Pull-up: technical coaching B: 3 RFT 20 Cal Assault Bike/ Ski-erg [...]

14. Oktober 2020|

Dienstag, 13. Oktober 2020

A: Every 90sec for 15min do: 1 Power Clean 1 Push-Jerk 1 Spit-Jerk B: 5 2-minute rounds of: 20 DB Box Step-ups @medium-heavy Max reps of (Double) DB Push Presses @same DBs Rest 2 minutes between rounds OLYMPIC WEIGHTLIFTING A: 2+2 Clean and jerk Go every 2 min for 8 sets B: EMOM 5 5 [...]

13. Oktober 2020|