About Stefan Müller

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So far Stefan Müller has created 358 blog entries.

Donnerstag, 11. Juni 2020

Team of 2 "Glen" For time: 30 Clean and Jerk @Heavy Run 1mile (together) 10 Rope climbs Run 1mile (together) 100 Burpees Time Cap: 40min. Teams shall start at different tasks.

11. Juni 2020|

Mittwoch, 10. Juni 2020

A: EMOM for 16min of: 1) 5 Power Snatches (TnG) 2) 40secs. Bodyweight Hip Thrusts (fast reps) 3) 5 Overhead Squats (Scaled: Back Squats) 4) 5 High Box Jumps B: 3 rounds for time of: Row 500m 12 Deadlifts @ medium load 21 Box Jumps @ small box CROSS CIRCUIT Station 1 Run 400m @ [...]

10. Juni 2020|

Dienstag, 9. Juni 2020

A1: 12-12-12 Banded Seated Lat Pull Down @30X1 (fast pull, one second pause, 2 secs. Up and then go again…) A2: 3 sets of 6-10 Glute Ham Raises (scale with a wooden stick if needed) Start every 1:30min one of the exercises (alternating) B: In Teams of 2, alternate rounds: EMOM for 8min of: 8 [...]

9. Juni 2020|

Montag, 8. Juni 2020

A1: 8-8-8-8-8 Front Squat A2: 8-8-8-8-8 Chainsaw Rows @20X0 (per side) Start every 2min one of the exercises (alternating) B: AMRAP in 10min of: 5 Squat Cleans @ Medium Load 10 Bar facing Burpees BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 20 Sec. Paralettes L-Sit- or Tuck-hold 20 Sec. Paralettes Push ups 20 Sec. [...]

8. Juni 2020|

Samstag, 6. Juni 2020

Station 1 50sec. EASY Ski 10sec. SPRINT Ski Station 2 Build up to a heavy set of 6 Floor Presses @30X1 Station 3 EMOM for 7min do: 5/5 Mixed Rack OR Front Rack Tall to Kneeling - find a challenging weight Station 4 AMRAP in 7min of: 30 Skater Jumps 20 Quadruped Shoulder Taps 30 [...]

6. Juni 2020|

WOD Fotos Mai 2020

5. Juni 2020|

Freitag, 5. Juni 2020

Station 1 2:30min for Max Cals on Rower Rest 2min. 2:30min for Max Cals on Bike Station 2 EMOM for 6min do: 2 Power Cleans + 1 Front Squat Station 3 EMOM for 6min do: 6/6 Bulgarian Split Squats Station 4 1min Plank Hold 30sec Superman Hold 1min Push-up Hold 30sec Superman Rocks 1min Hollow [...]

5. Juni 2020|

Donnerstag, 4. Juni 2020

Station 1 1min Ski @ Damper 1 1min Ski @ Damper 10 Rest 30sec. 1min Bike @ Damper 1 1min Bike @ Damper 10 Rest 30sec. 1min Row @ Damper 1 1min Row @ Damper 10 Station 2 Every 90sec. Do: 4/4 Staggered Stance Deadlifts Station 3 2min AMRAP of weighted Sit-ups (use 2 DBs [...]

4. Juni 2020|

Mittwoch, 3. Juni 2020

Station 1 90sec. Ski 90sec. Bike 1min Rest 90sec. Ski 90sec. Row Station 2 Build a heavy complex of: 1 Power Snatch + 2 Overhead Squats Station 3 AMRAP in 7min: 5 DB Power Cleans 5/5 Renegade Rows (no push-ups!) 5 One DB Turkish Sit-up (hold DB with both hands) Station 4 6 Push-ups @50X0 [...]

3. Juni 2020|

Dienstag, 2. Juni 2020

Station 1 7min for max Cals on Bike Station 2 AMRAP in 7min of: 10 Barbell Roll-outs 20 Lateral Jumps over the Barbell 10 Barbell Good Mornings 10 Box Jump Overs Station 3 10 DB Lateral Raises 6 Cuban Presses Rest 45sec. Station 4 AMRAP in 6min of: 6 KB Swings - R 6 KB [...]

2. Juni 2020|