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So far Stefan Müller has created 768 blog entries.

Mittwoch, 22. September 2021

A: 10-8-8-8-8 Front Rack Lunges (each leg) 5 sets of 10 Ring Rows Start a new round of both exercises every 2:30min. First set is warm-up B: 2x AMRAP in 6min with 2min rest of: 1) 4-6-8-10… reps of: KB Cleans KB Goblet Box Step Ups 100m run 2) 4-6-8-10… BB Clusters @ Light T2B [...]

22. September 2021|

Dienstag, 21. September 2021

A: EMOM for 15min do: 2 Power Cleans (TnG) B: 10-8-6-4-2 reps for time of: Pull-Ups Hand Release Push-Up Double Dumbbell Devil's Press Double Dumbbell Box-Step Overs Level 1: 10/5kg Level 2: 15/10kg Level 3: 20/12.5-15kg

21. September 2021|

Montag, 20. September 2021

In Teams of 2, "Kinda Carse Hero WOD": 21-18-15-12-9-6-3 reps, for time of: Squat Cleans Double Unders (x4) Deadlifts Box Jumps RX: Cleans @ 42.5/30kg  Deadlifts @ 85/60kg 

20. September 2021|

Next Week’s Highlights

MONDAY WOD: Team of 2 version of a Hero WOD TUESDAY STRENGTH: Clean / WOD: Tough descending ladder of 4 exercises. WEDNESDAY STRENGTH: Front Rack Lunges + Rows / 2x 6min AMRAP GYMNASTICS: Handstand-hold and -walk THURSDAY STRENGTH: Snatch / 5 RFT of mainly bodyweight excercises FRIDAY STRENGTH: DB Shoulder Press + Jumps / WOD: [...]

18. September 2021|

Samstag, 18. September 2021

A: 6 sets of 6 Commando Pull-ups 6 sets of 6/6 GHD Single Leg Hip Extensions Start a new round of both exercises every 2:30min. B: For time of: 30/24 Assault Bike / Bike 40 Wallballs 30/24 Assault Bike / Bike Rest 3min. Row 500m 40 KB Sumo Deadlift High-Pulls Row 500m Level 1: 16-20/8-12kg [...]

18. September 2021|

Freitag, 17. September 2021

A: EMOM for 12min do: 2 Hang (Squat) Snatches Squat is optional. B: For time: 30 T2B 40 DB Snatches 50 DB Box Step-overs (one DB) 40 DB Snatches 30 T2B Level 1: 10/5kg Level 2: 15/10kg Level 3: 22.5/15kg

17. September 2021|

Donnerstag, 16. September 2021

A: 8-3-3-3-3-3 Deadlift 6 sets of 3/3 Lunges with Power Skip Start a new round of both exercises every 2:30min. First set is warm-up B: 4 rounds for time of: 200m Run 5 Power Cleans 5 Front Squats 5 S2OH 200m Run 1 min rest STRENGTH WOD A: Back Squats: 5@ 67% 5@ 75% 3@ [...]

16. September 2021|

Mittwoch, 15. September 2021

A: Every 90sec. for 15min do: 1 (Squat) Clean + 2 Hang Power Cleans Squat on the first lift is optional. B: AMRAP in 5min of: 3/3 DB Clean to Reverse Lunge + Press 30 Double Unders Rest 2:30min AMRAP in 5min of: 8 KB Goblet Squats 8 Push-ups Level 1: 10/5kg DB + 16-20/8-12kg [...]

15. September 2021|

Dienstag, 14. September 2021

"Braddley" 10 rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees Rest 30 secs.

14. September 2021|

Montag, 13. September 2021

A: 8-3-3-3-3-3 Banded Bench Press (with light red bands) 6 sets of 10 Pike-ups Start a new round of both exercises every 2:30min. First set is warm-up B: EMOM for 16 min of: 1) 10 BB Push Press 2) 20 Russian KB Swings 3) 10 Power Snatches 4) 20 Goblet Reverse Lunges Level 3: 30/20kg [...]

13. September 2021|