About Stefan Müller

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So far Stefan Müller has created 162 blog entries.

Freitag, 25. Oktober 2019

A: 3-3-3-3-3 Bench Press Start every 2min. B: Let's play a game (inspired by Any Given Monday) "The dice has dropped" In Teams of 2, AMRAP in 30min of: #1: 16 Medball Cleans + 16 Hip Extensions #2: 800m Row #3: Run 400m (together) + 16 V-Ups #4: 16 Devil Presses @ light - medium [...]

25. Oktober 2019|

Donnerstag, 24. Oktober 2019

A1: 3-3-3-3-3-3 Back Squat A2: 6-6-6-6-6 Supinated Bent Over Row Start every 1:30min one of the exercises (alternating) B: 3 sets of: 5 Heavy Power Cleans 18sec. SPRINT on Assault Bike / Concept 2 Bike Start a new set every 3:30min. STRENGTH WOD A1: Deadlift 3RM, then -10% for 3 A2: Bench Press 3RM (1 [...]

24. Oktober 2019|

Mittwoch, 23. Oktober 2019

A: 10min Practise Handstand Walk / -hold B: 5 rounds for time of: 50 Double-unders 20 Sumo Deadlift High Pulls @ light 20 GHD sit-ups 20-cal. Row GYMNASTICS WOD A: Bar muscle up: technical coaching B: Ladder 10/2 - 8/4 - 6/6 - 4/8 - 2/10 of i) DL and box jumps ii) Ring dips [...]

23. Oktober 2019|

Dienstag, 22. Oktober 2019

A1: 5 sets of 3/3 Single Leg Deadlifts A2: 5 sets of 5 heavy DB Snatches (per Arm) Start every 1:30min one of the exercises (alternating) B: AMRAP in 12min of: 2 Bear Complex @ light load 7 (C2B) Pull-ups OLYMPIC WEIGHTLIFTING A: 3 Squat Snatch On every 1:30 mín for 10 sets B: Overhead [...]

22. Oktober 2019|

Montag, 21. Oktober 2019

EMOM for 30min of: 1) 6-10 Ring Rows @ 2020 2) 3/3 Barbell Back Rack Box Step-ups @medium-heavy Load 3) 6-10 Push-ups @21X1 4) 100m Shuttlesprint (10x 10m) 5) 16-12 cals Ski Erg 6) 30-40sec. Handstand hold @ wall STRENGTH WOD A1: Back Squat 90% of 5RM last week for 3 x 5 A2: Shoulder [...]

21. Oktober 2019|

Samstag, 19. Oktober 2019

AMRAP in 30min @ STEADY PACE of: 3/3 Curtsey Box Step Downs (controlled and slow descent) 10cal Bike / AB 5/5 Single Arm DB Bench Press with band @ Heavy 10cal Row 8/8 Single Leg Romanian KB Deadlifts

19. Oktober 2019|

OPEN WOD 20.2

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells More information about standards, variations etc. on: https://games.crossfit.com/workouts/open/2020/2

18. Oktober 2019|

Freitag, 18. Oktober 2019

A: 3-3-3-3-3-3 Front Squat Start every 2min. B: AMRAP in 16min of: 6 DB Push-Press 6 DB Split Jerk (switch legs every rep) 6 DB Bent-over-Rows 6 Hang DB Cleans 6 DB Squats Use 2 DBs @medium load.

18. Oktober 2019|

Donnerstag, 17. Oktober 2019

In Teams for 2, 8 rounds for time of: 10 Box Jumps 15 Sit Ups 10 Goblet Squat @ heavy KB/DB 10 Deck Squat 20 Russian Twist @medium-heavy KB/DB [switch] 200 m Run Alternate when partner finished exercises before running. go hard! STRENGTH WOD A1: Back Squat - 5RM (1st two reps paused 1 sec), [...]

17. Oktober 2019|

Mittwoch, 16. Oktober 2019

A1: 3-3-3-3-3 Deadlifts from Blocks/Plates (bar should be just below knee cap) A2: 4-4-4-4-4 DB Bulgarian Split Squats @31X1 (per leg) A3: 4-4-4-4-4 Seated DB Press Start every 1:30min one of the exercises (alternating) B: AMRAP in 7min of: 7 Pull-ups 7 Burpees 7 Power Cleans @ Light-Medium GYMNASTICS WOD A: HSPU - Technical coaching [...]

16. Oktober 2019|