About Stefan Müller

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So far Stefan Müller has created 841 blog entries.

THANK YOU!!

Liebe Member Das Jahr geht bald zu Ende und CrossFit Zug möchte euch für eure Treue danken. Danke, dass ihr so fleissig trainiert und trotz den Umständen in den letzten 1 ½ Jahren uns treu geblieben seid. Als Dankeschön werden dazu zwei (identische) Events durchführen. Wir werden uns jeweils am 4. und 11. Dezember um [...]

4. und 11. Dezember 2021

THANK YOU!!

Liebe Member Das Jahr geht bald zu Ende und CrossFit Zug möchte euch für eure Treue danken. Danke, dass ihr so fleissig trainiert und trotz den Umständen in den letzten 1 ½ Jahren uns treu geblieben seid. Als Dankeschön werden dazu zwei (identische) Events durchführen. Wir werden uns jeweils am 4. und 11. Dezember um [...]

19. November 2021|

Freitag, 19. November 2021

"Lumberjack 20" 20 Deadlifts (RX: 125/87,5kg) 20 KB-Swings (RX: American @ 32/24kg) 20 Overhead Squats (RX: 52,5/35kg) 20 Burpees 20 Pull-ups 20 Box Jumps 20 DB Squat Cleans, 20/15kg Run 400m after every exercise. RX: 42.5/30kg CROSSCIRCUIT Station 1 1min Ski @ Damper 1 1min Ski @ Damper 10 Rest 1min 1min Bike @ Damper [...]

19. November 2021|

Donnerstag, 18. November 2021

A: 8-4-4-4-4-4 Low Bar Back Squats 6 sets of 4-6 slow Ring Muscle Up Transitions Start a new round of both exercises every 3min. First set is warm-up B: 3x AMRAP of 3min ON / 1min OFF: 1) 8 Wallballs 8 Hand release Push-ups 2) 12 Jumping Lunges 6 Double DB Devil Presses 3) 8cals [...]

18. November 2021|

Mittwoch, 17. November 2021

A: 8-4-4-4-4-4 Seated DB Shoulder Presses 6 sets of 6/6 DB Suitcase RNT Split Squats Start a new round of both exercises every 3min. First set is warm-up B: On the 2:00 x 8 Rounds: 50 Double Unders 10 T2B 1 Snatch (challenging weight) CROSSCIRCUIT Station 1 Bike Increase the 500m split times by 5sec. [...]

17. November 2021|

Dienstag, 16. November 2021

A: EMOM for 15min of: 1 Power Snatch + 1 Hang Power Snatch B: EMOM 16min of: 1) 20 Sandbag Box Step-ups 2) 15 Double KB Cleans 3) 30sec. Max Reps Pull-ups 4) Rest BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 10 DB Box Step-ups 8 KB Cleans (4/4) or 8 KB Swings 6 [...]

16. November 2021|

Montag, 15. November 2021

A: 8-4-4-4-4-4 Barbell Hip Thrusts (on bench) 6 sets of 20/20m Single Arm KB Farmer Carry Start a new round of both exercises every 2:30min. First set is warm-up B: AMRAP in 15min of: 25cals on a device of choice 25 Sit-ups / Advanced: GHD Sit-ups 15 (high) Box Jumps CROSSCIRCUIT Station 1 2 rounds [...]

15. November 2021|

Next Week’s Highlights

MONDAY STRENGTH: Hip Thrusts + Core / WOD: AMRAP in 15min of tripplet with core (again) TUESDAY STRENGTH: Snatch / WOD: EMOM in 16min of very tough tripplet OLY: Power Snatch WEDNESDAY STRENGTH: Seated DB Shoulder Press + Split Squats / WOD: Short Intervals with challenging Skils GYMNASTICS: Toes to bar: technical coaching incl. video [...]

13. November 2021|

Samstag, 13. November 2021

AMRAP in 40min @STEADY PACE of: 1 Monkey Rig (Scale: Deadhang 30sec.) Run 200m 8 Deadlifts @ Medium load (unbroken) Ski 150m 8 Pull-ups (any style) Row 200m 16 DB Snatches (alternating) Assault Bike 12/9 cals BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: Run 100m 8 Ring Rows 16 DB Snatches 3: Ski, Row, Assault [...]

13. November 2021|

Freitag, 12. November 2021

A: 8-5-5-5-5-5 Low Bar Back Squats 6x practise 1min Rope Cllmb or Peg Board Start a new round of both exercises every 3min. First set is warm-up B: "Air Force" For Time of: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats + EMOM: 4 Burpees Do 4 burpees [...]

12. November 2021|