nocostyle.com/2020-best-of-survey

Warm Up: 5 Mins
200 M Run
10 Air Squats W/ 3 sec pause in Bottom
20 Double Unders
200 M Run

Mobility:
Perform mobility between strength sets
Roll out legs and hips

Strength: 12-15 Mins
Back Squat **90%  + 10 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 18 Min Cap
3 Rounds
4 Min AMRAP
30 Double Unders or 60 Single Unders
30 Med Ball Cleans 20/14
Row or Bike for max calories

Rest 2 minutes between rounds.

Can Sub Running or Burpees in place of the row/bike

Metcon: 18 Min Cap
3 Rounds
4 Min AMRAP
30 Double Unders or 60 Single Unders
30 Med Ball Cleans 20/14
Row or Bike for max calories

Rest 2 minutes between rounds.

Elite Competition Class

Strict Gymnastics 
Part A
For Quality:
100% of max effort Strict Handstand PUsh Ups
100% of max effort Strict Pull Ups
Rest 1:00
80% of max effort Strict HSPU
80% of max effort Strict Pull Ups
Rest 1:00
60% of max effort Strict HSPU
60% of max effort Strict Pull Ups
Sets do not need to be unbroken but wear moving with purpose here.

Part B 
7:00 for Rounds of quatlity:
20′ Handstand Walk
4 Strict Ring Dips
8 Alternating pistols

Clean and Jerk Block Complex
6 Sets:
1 Pausing Hang Squat Clean
1 Hang Squat Clean
1 Split Jerk
Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%
Set 6: 75%

Back Squat
On the Min x 5 – 2 Back Squats
Rest 1:00 min
Set 1: 2 Reps @ 70%
Set 2: 2 Reps @ 73%
Set 3: 2 Reps @ 76%
Set 4: 2 Reps @ 79%
Set 5: 2 Reps @ 82%
Rest 1:00
Set 6: 1 Rep @ 84%
Set 7: 1 Rep @ 87%
Sets 8-9-10: 1 Rep @ 87 – 96%

Wiped Clean
5 Rounds on the 4:00
30 Air Squats
20/15 Cal Bke
7 Clean and Jerk 135/95

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 4:30 (3 sets):
3- Position Clean x 1 rep

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk

*Set 1 = @ 75% of 1-RM Clean & Jerk
*Set 2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2:30, for 5 minutes (2 sets):
Clean & Jerk x 1 rep @ 90% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 7:30 (5 sets):
Slow Pull Power Snatch + Overhead Squat x 1 rep

*Set 1 = @ 78% of 1-RM Power Snatch
*Sets 2-3 = @ 83% of 1-RM Power Snatch
*Sets 4-5 = @ 88-90% of 1-RM Power Snatch

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 90%
*Set 4 = 4 reps @ 85%
*Set 5 = MAX repetitions at 90%

*Note: Set 5 – Load up 90% and perform as many reps as possible!

E.
Three sets of:
Pullups x 8 reps
Hollow Rock x 45 seconds
Rest as needed

Performance Power Training

Monday, Sept 21st, 2020
Pre-Flight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.

Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**Use same weight as last week. Goal is more reps per set**

GainCity:
BB Drag Rows https://youtu.be/SUrcyZIGEqE
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

Afterburner:
AFAP (as fast as possible):
30 Power Cleans
60 Push Press
**Must be completed in order.
https://youtu.be/K93S2UiXhPY – Video shows 1 power clean followed by 2 push press. In this workout, perform all 30 power cleans first, then perform 60 push press.
**Weight should be moderate so that the barbell can be moved consistently. Should NOT be light enough to be performed unbroken. Expect to have the weight too heavy to be able to finish at once.
**Sub DB’s for barbell on powercleans and push press if needed**