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So far Stefan Müller has created 841 blog entries.

Donnerstag, 11. November 2021

A: 8-5-5-5-5-5 Seated DB Shoulder Presses 6 sets of 7/7 Bulgarian Split Squats Start a new round of both exercises every 3min. First set is warm-up B: 5 sets of 2min ON / 1min OFF: 12 Russian KB Swing 8 Box Jumps 6 Push-ups Note: move on with the AMRAP after each set. BOOTCAMP 1: Ski, [...]

11. November 2021|

Mittwoch, 10. November 2021

A: Every 45sec for 20 sets do: 1 Squat Snatches B: AMRAP in 15min of: Calorie on a device of choice On the Minute [Starting at 0:00]: 10 Wallballs CROSSCIRCUIT Station 1 3 Rounds 1min Bike 15sec. Rest 1min Air Squats 15sec. Rest Station 2 EMOM for 8min do: 6-8 Strict T2B or T2R Station [...]

10. November 2021|

Dienstag, 9. November 2021

A: 8-5-5-5-5-5 Barbell Hip Thrusts (on bench) 6 sets of 15-20 V-Ups Start a new round of both exercises every 2:30min. First set is warm-up B: 15-12-9-6: Devil's Presses (Single Arm) Calorie Row/Bike Directly Into... 6-9-12-15: DB Facing Burpees Calorie Row/Bike Level 1: 10/5kg Level 2: 15/10kg Level 3: 22.5/15kg BOOTCAMP 1: Ski, Row, Assault Bike [...]

9. November 2021|

Montag, 8. November 2021

A: 3-3-3-3-3 Split Jerks Start a new every 2:30min. B: Complete as many reps as possible in 8 minutes of: Shoulder Presses Each time you break, perform 50 Double-Unders Rest 2 minutes Then, complete as many reps as possible in 8 minutes of: Hang Power Cleans Each time you break, perform 30 Squats Clean:  Level [...]

8. November 2021|

WOD Fotos November 2021

6. November 2021|

Next Week’s Highlights

MONDAY STRENGTH: Split Jerks / WOD: 2x 8min AMRAP with tough couplets TUESDAY STRENGTH: Hip Thrusts + Core / WOD: Ladder with tough Couplet OLY: Clean & Jerk Complex + Split Jerk WEDNESDAY STRENGTH: Snatch / WOD: AMRAP in 15min GYMNASTICS: Glide Kip / Glide MU on bar: technical introduction and coaching THURSDAY STRENGTH: Seated [...]

6. November 2021|

Samstag, 6. November 2021

A: 10-6-6-6-6-6 Low Bar Back Squats 6 sets of 45sec. Handstand- / Free Handstand- / Kick-up to Handstand Practise Start a new round of both exercises every 3min. First set is warm-up B: 4 rounds for time of: 20m DB (Suitcase) Walking Lunges 25 Abmat Sit-ups or 25 GHD Sit-ups Level 1: 10/5kg Level 2: [...]

6. November 2021|

Freitag, 5. November 2021

A: 10-6-6-6-6-6 Seated DB Shoulder Presses 6 sets of 8/8 Front Foot Elevated Split Squats Start a new round of both exercises every 3min. First set is warm-up B: For time: 60 T2B *perform 12 burpees at the start of each minute CROSSCIRCUIT Station 1 4 rounds of: 30sec. Ski-erg (full stroke) FAST 30sec. Ski-erg [...]

5. November 2021|

Donnerstag, 4. November 2021

A: Every 90sec. for 18min do: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat B: "Nancy" 5 rounds for time of: 400m Run 15 Overhead Squats RX: 42.5/30kg BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: Run 100m 10 DB Snatches 10 KB Goblet Squats 3: Ski, Row, Assault Bike or Bike 4: AMRAP: [...]

4. November 2021|

Mittwoch, 3. November 2021

A: 10-6-6-6-6-6 Barbell Hip Thrusts (on bench) 6 sets of 40sec. (accumulate if needed) Hollow Rocks Start a new round of both exercises every 2:30min. First set is warm-up B: 10-9-8-7-6-5-4-3-2-1 reps for time of: Wallballs Double DB Hang Squat Cleans x 1m Quadruped Crawl Level 1: 10/5kg Level 2: 15/10kg Level 3: 22.5/15kg CROSSCIRCUIT [...]

3. November 2021|