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  1. Tiny download CompTrain
    Regionals Events 5 & 6 - Workout
    Equipment: Sandbag, Assault Bike, Dumbbell
    Workout:

    2017 WEEK 3 REGIONAL ATHLETES

    1. Event 5 Training
    EMOMx8:
    Odd: 4-7 MU
    Even: 14 DB OHS (80/55) (7/side)

    2. Event 6 Training
    4RFT:
    15/12 Cal Bike
    8 Burpee Box Jump Overs (30/24")
    4 Bag Cleans (150/100)
    Rest 3:00 after each round

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  2. Tiny download CompTrain
    Regionals Events 3 & 4 - Workout
    Equipment: Jump rope, dumbbell, wallball, kettlebell, rope
    Workout:

    1. Regional Event 3
    For time:
    100-ft. dumbbell overhead walking lunge
    100 double-unders
    50 wall-ball shots
    15-ft. rope climb, 10 ascents
    50 wall-ball shots
    100 double-unders
    100-ft. dumbbell overhead walking lunge

    Men use an 80-lb. dumbbell and 30-lb. ball.
    Women use a 55-lb. dumbbell and 20-lb. ball.

    Time cap: 16 minutes

    2.  Regional Event 4
    For time:
    60-ft. handstand walk
    10 toes-to-bars
    10 double kettlebell deadlifts
    60-ft. handstand walk
    12 toes-to-bars
    12 double kettlebell deadlifts
    60-ft. handstand walk
    14 toes-to-bars
    14 double kettlebell deadlifts
    60-ft. handstand walk
    16 toes-to-bars
    16 double kettlebell deadlifts

    Men use two 150-lb. kettlebells
    Women use two 106-lb. kettlebells

    Time cap: 11 minutes

    2018 OPEN ATHLETES

    1. “Adderall”
    0-10 - 1M Run, Max CJ (135/95)
    10-13 - Rest
    13-20 - 800m Run, Max PSn(115/80)
    20-23 - Rest
    23-27 - 400m Run, Max Thr(95/65)

    2.  Stamina Training
    EMOMx10:  Odd - 5 strict HSPU, Even - Row 15/12 Cals

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  3. Tiny download CompTrain
    Regionals Events 1 & 2 - Workout
    Equipment: Weight vest, dumbbells, barbell
    Workout:

    1. Event 1
    For time, wearing a weight vest:
    1,200-m run
    Then, 12 rounds of:
    4 strict handstand push-ups
    8 chest-to-bar pull-ups
    12 squats

    Men wear a 20-lb. vest
    Women wear a 14-lb. vest

    Time cap: 25 minutes

    2. Event 2
    21-15-9 reps for time of:
    Dumbbell snatches
    Ring dips

    Men use an 80-lb. dumbbell
    Women use a 55-lb. dumbbell

    Time cap: 6 minutes

    2018 OPEN ATHLETES

    1. Snatch
    60%/2
    65%/2
    70%/2
    (75%/2)2

    2. Clean & Jerk
    60%/2
    65%/2
    70%/2
    (75%/2)2

    3. Front Squat
    (65%/3)%

    4. Conditioning
    4 Rounds:
    21/15 Calorie Bike
    18 Wallballs (20/14)
    15 KB Swings (53/35)
    12 Burpees

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  4. Tiny download CompTrain
    Regionals - Workout
    Equipment: Bike, Barbell, Sandbag
    Workout:

    1. Conditioning
    Regionals Event 5
    For time:
    21-15-9:
    Muscle-ups
    Single-arm Overhead Squats (80/55#)

    Time cap: 11 minutes

    2. Conditioning
    Regionals Event 6
    For time:
    30/25 Cal Bike
    20 Burpee Box Jump-overs (30/24")
    10 Sandbag Cleans (150/100#)

    Time Cap: 6 minutes

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