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So far Stefan Müller has created 384 blog entries.

Impressionen “Run – Swim – Team WOD”

26. Juli 2020|

“Run – Swim – Team WOD” Summer Event 2020

Wann: Sonntag 26. Juli 2020 (Nur bei gutem Wetter. Verschiebedatum: TBD) Zeit: 08:00h – ca. 12:00h Wo: Sportpark Rotkreuz (400m Bahn) + Freibad Rotkreuz (gleich nebenan) Inhalt: Zuerst wird uns unser Member José (ehemaliger CH-Meister im Marathon) ein Lauftraining 🏃anbieten. Dieses Training startet mit einem technischen Teil (Laufschule) und endet mit einem Intervall-Workout. Danach wechseln [...]

26. Juli 2020

This Week’s Highlights

MONDAY Heavy Squats + "Chest Day" / Long EMOM (Chipper) TUESDAY Pull + Posterior Chain / (CrossFit Girl-) Benchmark Workout WEDNESDAY Snatch Complex / Team of 2 - Long AMRAP THURSDAY Handstand + Pistol Practise / Short Metcon Intervals FRIDAY Steady Pace incl. Upper Push + Pull and Sled SATURDAY ** National Bank Holiday **

26. Juli 2020|

Samstag, 18. Juli 2020

A: 10min to Practise T2B B1: 5-5-5-5 Bulgarian Split Squat Jumps (each leg) B2: 4 sets of 6/6 Single Leg Hip Extensions Start every 90sec. A new set. B: "DG" AMRAP in 10min of: 8 T2B 8 DB Thrusters 12 DB Walking Lunges CROSSCIRCUIT 7min ON / 2min OFF: Station 1 45sec. Moderate 30sec. Easy [...]

18. Juli 2020|

Freitag, 17. Juli 2020

A: 5 sets of 2+1 Snatch High Pull + Snatch (no TnG) Start every 2min. B: AMRAP in 20min of: 5 Overhead Squats @ Moderate - Heavy 10 Box Jumps @ High Box 15 Shoot-throughs BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 10 Empty Bar or Wooden [...]

17. Juli 2020|

Donnerstag, 16. Juli 2020

A: 1-1-1-1-1 Shoulder Press 3-3-3-3-3 Push Press 5-5-5-5-5 Push Jerk Start every 90sec. A new set. B: 4 sets of: 30sec. Sprint on Rower (all out!) Rest 2:30min. STRENGTH WOD A: Back Squats, Work up at a heavy 8 reps Then: Two sets of Back Squats 10 reps W/20% less B: Three to four sets [...]

16. Juli 2020|

Mittwoch, 15. Juli 2020

AMRAP in 35min @ STEADY Pace: 2 Rope Climbs or 1 Legless Rope Climb 5 Diamond Push-ups Run 200 2 Tire Flips (if it's too heavy, 2 people can do it together) 10m Barbell Carry (barbell back rack) Ski 200m 30sec. Front Leaning Plank on TRX 5 Front Squats Squats Bike 400m CROSSCIRCUIT 7min ON [...]

15. Juli 2020|

Dienstag, 14. Juli 2020

A: Work on a bodyweight weakness of you: E.g.: Scales, L-Sit, Handstand, Handstand Walk (over obstacles), Kipping Movements B: 50-40-30-20-10 reps of: Double Unders 25-20-15-10-5 reps of: Jumping Lunges 10-8-6-4-2 reps of: Frogger to Squat 10-8-6-4-2 reps of: Push-ups BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 40 [...]

14. Juli 2020|

Montag, 13. Juli 2020

A1: 5-5-5-5-5 Frog Stance Deadlift (closer than Sumo) A2: 5 sets of 30sec. Supine GHD Hold (two people can share one GHD) Start every 1:30min one of the exercises (alternating). B: "The Dynamax Destroyer" AMRAP in 3min of: 5 Double Knee Strikes @ 10 or 14 Pounds Medball 10 Cowboy Squats @ 14 or 20 [...]

13. Juli 2020|

Samstag, 11. Juli 2020

A1: 4-4-4-4-4 Overhead Squats @3111 A2: 5-5-5-5-5 Slow Pull Power Clean Start every 1:30min one of the exercises (alternating) B: In teams of 2, for time of: 100 Box Jumps 100 Hang Power Cleans @ moderate load 100 KB Goblet Squats @ heavy load 100 Medball Sit-ups CROSSCIRCUIT 7min ON / 2min OFF: Station 1 [...]

11. Juli 2020|