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Halloween Games(kleine spaßige Mini Workouts – für Mitglieder wird keine Trainingsfrequenz benötigt, einfach vorbeikommen, Outfit: normales Sportgewand) WoD: AMRAP 10′5x Burpees10x Sit-ups15x Squatsafter each round, do one „hungry hippo“ walk and steal a ball from the other team

OTM 12′1) 45“ 1-arm KB- Clean + Jerk 24/16kg (*Buttom Up)2) Unbroken Strict Press 40/30kg(aim for 6-12 reps) WoD: Tabata 8x 20“on/10“off#1) Wallballs 20/14lbs(short Break)#2) Hollow(short Break)#3) T2B(short Break)#4) Superman[20′]

OTM 15′:1) 15x Wallballs 20/14lbs2) 15x T2B3) 15x Strict Sit-ups (*weighted) WoD:AMRAP 15′, Teams of 2, RX@ 24/16kg (1xKB)(on/off and syncronised)16x sycronised alt. Lunges120x KB-Swings (on/off)80x HRPUs (on/off)16x sycronised alt. Lunges90x KB-Squats (on/off)60x HRPUs (on/off)16x sycronised alt. Lunges60x KB-Cleans (on/off)40x HRPUs (on/off)16x sycronised alt. Lunges30x KB-Thrusters (on/off)20x HRPUs (on/off)

Strength:Every 1,5′ for 5 Rds: (15′)1) 8-10x alt. F-Rack Lunges 50/35kg5x Wheels of Hell2) 30“ Hollow + 30“ Superman + 30“ Break OTM 15′:1) 8-12x Boxjumps 60/50cm2) 4-5x DB-Clean + Jerk 2×50/35lbs3) 12-15x T2B

3 Rounds: 40“on/20“off1) alt. Lunges2) K2E3) Box jumps 60/50cm4) Burpees5) V-ups Complex:(3′ warm-up + find weight)Every 90“ for 3 Rounds:5x Strict Press 40/30kg3x Push-Press 40/30kg WoD: „Grace“, for time:(5′ find your starting weight)30x Clean + Jerk 60/40kg[Cap 10′]

Strength/Skill, for Quality 15′:Sets of 3-5x Barbell Snatches 40/30kg(sc.: Sets of 10-14x alt. DB-Snatches 50/35lbs)~1-2′ Break beetween heavier sets WoD: OTM 12′:(5′ find starting weight)1) 8x Thrusters 40/30kg2) AMRAP of alt. Lunges (*Jumping)[score: all Lunges]

OTM, 5 Rounds:1) 10x Hollow Rocks + 10x V-Ups2) 10x Tuck Ups + 15x second Hollow Hold EMOM: 6 min7x Dips (sc.: on Box)20x DU’s / 50x SU’s WOD:(5′ find starting weights)A) AMRAP 4′:7x OH-Squats 40/30kg (sc.: F-Squats)10x HollowRocks1 min restB) AMRAP 4′:15x KB-Swings 24/16kg10x Wallballs 20/14lbs[score1: Rounds A | score2: Rounds B)

OTM 15′, 40“on/20“off:1) Ring Dips(sc.: band assisted: green/blue, on Box)2) Hip Thrusters on MB3) Hollow WOD: For Time, Teams of 2:500m MB-Partner Run60x MB-Partner Sit-ups 20/14lbs50x Burpees(partners alternate reps)40x Wall Balls( 1 throws 1 catches)30x Russian Twists20x T2B/K2E (partners alternate reps)10x Partner Clap Push Ups[Cap 15′]

Strength/Skill:(5′ warm-up + find starting weight)Every 90“ for 5 Rounds:5x Deadlift 110/75kg A) For Quality 8′:4x turkish get-ups 24/16kg15x HollowRocks3′ BreakB) WOD, for time:30x Muscle upsor 30x Burpee Pull-ups–> if you finish: for Quality til timecap[Cap 8′]

WoD: OTM 12′:1) 10x Floorpress 50/35lbs + 10x Push-ups2) 5x Strict Pull-ups + 5x Slow Leg Raises3) 30“Goblet Squat Hold + 10x Squats (*Adv.: Jumping Squats) WoD: OTM 15′:1) 3x Complex:1x Row + 1x Clean + 1x ThrusterRX @2×24/16kg (2×50/35lbs)2) 40“ Beetle3) 8-12x Box Jumps 60/50cm