About Stefan Müller

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So far Stefan Müller has created 768 blog entries.

Next Week’s Highlights

MONDAY STRENGTH: Banded Bench Press + Core / WOD: EMOM 16min with high intensity TUESDAY WOD: "Braddley" WEDNESDAY STRENGTH: Clean Complex / WOD: 2 short AMRAPS with tough couplets THURSDAY STRENGTH: Deadlift + Unilateral Leg Work / WOD: 4 intervals with a lot of barbell work FRIDAY STRENGTH: Snatch Complex / WOD: Challenging pyramide for [...]

12. September 2021|

Reloaded: Gymnastic Class

This class is for every level, from beginner to advanced. It's every Wednesday at 6 p.m. with our Coach Martin who is a former Vice Swiss Champion (1996). This class has now a new focus: Martin will mainly focus on your gymnastic skills. You will work on different Pull-up techniques (like Kipping- or Butterfly Pull-ups), [...]

11. September 2021|

Samstag, 11. September 2021

A: Snatch Barbell Cycling: 8-6-4-8-6-4 reps of Hang Power Snatches (TnG) Start every 2min. B: For TIme: 10-9-8-7-6-5-4-3-2-1: Thrusters Toes to Bar Lateral Barbell Burpees Level 1: 30/20kg Level 2: 35/25kg Level 3: 42.5/30kg ADVANCED CLASS A: 5x3 Overhead Squat, work up to a moderate to heavy weight. B: "Shoulders on Fire" comp team standard [...]

11. September 2021|

Freitag, 10. September 2021

A: 8-4-4-4-4-4 Deadlift 6 sets 6 Tall Box Jumps Start a new round of both exercises every 2:30min. First set is warm-up B: 3 sets of Inverted Tabata (10sec ON / 20sec OFF): 1) Deadlift 2) Row (sprints!) 3) Back Squats (keep bar on shoulders) 1min rest between Tabatas Level 1: 30/20kg Level 2: 40/30kg [...]

10. September 2021|

Donnerstag, 9. September 2021

A: Clean Barbell Cycling: 8-6-4-8-6-4 reps of Power Cleans (TnG) Start every 2min. B: EMOM in 16min of: 1) 15-20 DB Push Press 2) 8 Devil Presses 3) 12/9cals Ski-erg 4) 10 Double KB Cleans STRENGTH WOD A: Back Squat 6@ 67% 6@ 76% 3@ 86% 2@ 90% B: 3 rounds of: 8/8 Bulgarian Split [...]

9. September 2021|

Mittwoch, 8. September 2021

AMRAP in 36min @ STEADY PACE of: 20cal Bike / AB 20 DB Walking Lunges 10 Ring Push-ups 20cal Row 10 Box Jump w. Step Down 10 Pull-ups Run 400m 10 KB Front Rack Tall to kneeling 5 Wall Walks GYMNASTICS WOD A: Introduction and technical coaching: Pull up / Chest to bar B: 6 [...]

8. September 2021|

Dienstag, 7. September 2021

A: 8-4-4-4-4-4 Banded Bench Press (with light red bands) 6 sets of 30-40sec. Hollow Hold Start a new round of both exercises every 2:30min. First set is warm-up B: Complete as many rounds as possible in 12 minutes of: 2 Power Snatches 4 Power Cleans 60 Double-unders Level 1: 35-50/25-35kg Level 2: 60/42.5kg Level 3: [...]

7. September 2021|

Montag, 6. September 2021

A: 6 sets of 6 Strict Pull-ups (Mixed Grip: do 3/3) 6 sets of 8 Seated Good Mornings Start a new round of both exercises every 2:30min. B: AMRAP in 8min of: 12/9 Calorie Row 6 Strict Handstand Push-ups or 9 Kipping HSPU Rest 3min. AMRAP in 8min of: 15/12 Calorie Bike/AB 9 Deadlifts Level [...]

6. September 2021|

Next Week’s Highlights

MONDAY STRENGTH: Pull-ups + Posterior Chain / WOD: 2 intervals of different couplets TUESDAY STRENGTH: Banded Bench Press + Core / WOD: AMRAP in 12min of mainly barbell work WEDNESDAY WOD: steady pace workout THURSDAY STRENGTH: Clean Barbell Cycling / EMOM of 16min of tough DB/KB excercises FRIDAY STRENGTH: Deadlift + Unilateral Leg Work / [...]

4. September 2021|

Samstag, 4. September 2021

A: 8-5-5-5-5-5 Deadlift 6 sets 10/10m Single Leg Hops Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 10min of: 3 Burpee Box Jump-overs 3 Deadlifts 6 Burpee Box Jump-overs 6 Deadlifts 9 Burpee Box Jump-overs 9 Deadlifts Etc. Level 1: 50-60/35-42.5kg Level 2: 80/55kg Level 3: 100/70kg [...]

4. September 2021|