About Stefan Müller

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So far Stefan Müller has created 172 blog entries.

Mittwoch, 20. November 2019 – Benchmark Week

A: 12min to find your: 1RM Back Squat OR 1RM Push-Jerk B: "Cindy" AMRAP in 20min of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" AMRAP in 20min of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups Submit your scores here: LINK Gymnastics Benchmark Programming: 3 RFT Select your own level from each set A, B, [...]

20. November 2019|

Dienstag, 19. November 2019 – Benchmark Week

A: 12min to find your: 1RM Front Squat OR 1RM Push-Press B: “Nancy” Five rounds for time of: Run 400 meters 15 Overhead Squat, 42,5/30kg OR "Angie" For time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Submit your scores here: LINK OLYMPIC WEIGHTLIFTING WOD A: Snatch Pull + Snatch + Hang Snatch Pull + [...]

19. November 2019|

Montag, 18. November 2019 – Benchmark Week

A: 12min to find your: 1RM Deadlift OR 1RM Shoulder Press B: "CrossFit Baseline" For time of: Row 500m 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups OR "Fran" 21-15-9 reps for time of: Thrusters, 42.5/30kg Pull-ups OR "Diane" 21-15-9 reps for time of: Deadlift, 100/70kg Handstand Push-ups Submit your scores here: LINK STRENGTH WOD [...]

18. November 2019|

Samstag, 16. November 2019

A1: 3-3-3-3-3 RNT Clean Grip Deadlift A2: 5-5-5-5-5 KB Push Press @30X1 Start every 1:30min one of the exercises (alternating) B: 4 rounds of (steady but tough pace): 50 Double Unders 20m Heavy Farmer Carry 15sec Bike / AB Sprints 10 Double KB Front Rack Squats 5 Burpee Box Jumps 20 Shoulder Taps (wall facing)

16. November 2019|

Freitag, 15. November 2019

A: 12min to practise Split Snatch (don't go to heavy, focus on form!) B: "Macho Man 15" EMOM for 15min: 3 Power Cleans 3 Front Squats 3 Push Jerks Barbell @ Medium-Heavy load and focus on movement quality!

15. November 2019|

Donnerstag, 14. November 2019

EMOM in 30min @ RPE 6-7: 1) 4 Power Snatches @ Medium load (focus on form!) 2) 6-10 strict T2B 3) 15-20 Russian KB Swings @ Medium load 4) 12 Hip Extensions @2020 5) 10-15 Wallballs (unbroken) Find a steady pace so that you basically walk through the stations constantly. STRENGTH WOD A1: Back Squat [...]

14. November 2019|

Mittwoch, 13. November 2019

A: 10min Headstand Practise B: 3 sets of 5min ON (AMRAP), 2:30min REST: 10 KB Snatches 10 Single Arm Thrusters 10 KB Single Arm Russian Swings (5per Side) 10 Single Arm KB Rows Find a steady pace and all exercises are 5 reps per side. Move on where you stopped on the previous set. Bootcamp [...]

13. November 2019|

Benchmark Week 2019 No. 3

Dear Members The Benchmark Week is back NEXT WEEK (starting 18th of Novmeber)! It's time to test again. We will test your work capacities for the whole week  again. We will be offering only Benchmarks WODs (e.g. Fran, Karen...). Choose your workouts wisely (e.g. there are many workout options with pull-ups included...)! You'll find the [...]

12. November 2019|

Dienstag, 12. November 2019

A: 3-3-3-3-3 Bench Press @31X1 (controlled and slow descent, RPE 7-8) Start every 2min. B: In Teams of 2, AMRAP in 18min of: 3 Weighted Pull-ups (with one DB) 6 Push-ups on DBs 9 Double DB Squats Alternate full rounds. OLYMPIC WEIGHTLIFTING WOD A: Power Clean + Hang power clean + 2 power Jerk Go [...]

12. November 2019|

Montag, 11. November 2019

A1: 4-4-4-4 Front Squats @2111 (controlled descent and don't go over RPE 7-8) A2: 5-5-5-5 KB See-Saw Row with band on knees @30X1 (each arm) Start every 1:30min one of the exercises (alternating) B: 4 rounds for time of: 50 Single-Unders 10 Burpees 40 Lunges 10 Burpees 30 Sit-ups 10 Burpees Find a steady pace! [...]

11. November 2019|