About Stefan Müller

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So far Stefan Müller has created 620 blog entries.

Freitag, 7. Mai 2021

Station 1 Every 2:30 for 6 sets do: 8-6-4-4-4-4 Back Squats 6-6-6-6-6-6 Strict (weighted) Chin-ups Station 2 EMOM for 15min of: 1) 20 Wallballs 2) 20 Sit-ups 3) 15/12cals Row

7. Mai 2021|

Donnerstag, 6. Mai 2021

Station 1 Every 90sec. for 15min do: Open Complex: 1 Deadlift + 1 Clean + Hang Clean + 1 Jerk Station 2 "Ellen" 3 Rounds for Time of: 20 Burpees 21 Alternating Dumbbell Snatches 12 Dumbbell Thrusters Time cap 15min. 1 - "Don't hurt me:" 10/5kg 2 - "Hurt me a little:" 15/10kg 3 - [...]

6. Mai 2021|

Mittwoch, 5. Mai 2021

Station 1+2: 30min AMRAP @ STEADY pace of: Run 400m 10 DB Box Step-overs 10 DB Floor Presses 30/20cals on a device 10 One Arm Hang Clean + Jerk 10 DB Rows

5. Mai 2021|

Dienstag, 4. Mai 2021

Station 1 Every 2:30 for 6 sets do: 8-6-4-4-4-4 Deadlift 8-8-8-8-8-8 Alternating DB Bench Press (top down/per side) Station 2 Buy-in: 40/30cals Assault Bike then 3 rounds of: 12 KB-Swings 8 Burpees over the KB Buy-out: 20/15cals Assault Bike (all out!) It's a short but intense workout so you'll get some extra rest to recover. [...]

4. Mai 2021|

Montag, 3. Mai 2021

Station 1 AMRAP in 12min of: 3 Snatches 6 Clean and Jerks 9 C2B Pull-ups 54 Double-Unders 1 - "Don't hurt me:" 30/20kg + Banded Pull-ups / Seated Pull-ups 2 - "Hurt me a little:" 42.5/30kg + Pull-ups 3 - "I wanna burn:" 60/42.5kg + C2B Station 2 Every 75sec. for 15min do: 1 Snatch [...]

3. Mai 2021|

Next Week’s Highlights

MONDAY STRENGTH: Snatch / WOD: AMRAP with a lot of skills TUESDAY STRENGTH: Deadlift + Press / WOD: Short and intense "for time" workout WEDNESDAY AMRAP  @ Steady Pace THURSDAY STRENGTH: Clean + Jerk / WOD: "Ellen" FRIDAY STRENGTH: Back Squats + Pull / WOD: 15min EMOM SATURDAY STRENGTH: Press + Core / WOD: Short [...]

1. Mai 2021|

Samstag, 1. Mai 2021

Station 1 Every 2:30 for 6 sets do: 10-8-5-5-5-5 Back Squats 10-10-10-10-10-10 Supine Rows (use a box for feet and use the same BB as for the Back Squats) Station 2 EMOM for 15min of: 1) 15/12cals on Rower 2) 45sec. Free Handstand Hold / Handstand Walk / Handstand Hold 3) 8/8 DB Box Step-ups [...]

1. Mai 2021|

Freitag, 30. April 2021

Station 1 Every 90sec. for 15min do: 3 Power Cleans + 1 Jerk Station 2 Every 2min for 14min do: 6 Shuttle Runs (5m) 6 Burpee DB Cleans 6 DB Push Press Go very fast! 1 - "Don't hurt me:" 10/5kg 2 - "Hurt me a little:" 15/10kg 3 - "I wanna burn:" 22.5/15kg

30. April 2021|

Donnerstag, 29. April 2021

Station 1+2: AMRAP in 30min @ STEADY pace of: 40/30cals on any Device 30 Overhead Lunges (empty bar) / Backrack Lunges 20 Sit-ups 10 Push-ups

29. April 2021|

Mittwoch, 28. April 2021

Station 1 Every 2:30 for 6 sets do: 10-8-5-5-5-5 Deadlift 10-10-10-10-10 Bench Press Station 2 7 rounds for time of: Run 100 15 Wallballs 10 Heavy Russian KB Swings 5 Burpees Time cap 15min. 1 - "Don't hurt me:" 16/8kg 2 - "Hurt me a little:" 24/16kg 3 - "I wanna burn:" 32/24kg

28. April 2021|