1. REVERSE LUNGE
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. FRONT SQUAT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. BULGARIAN SPLIT SQUAT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. STEPUP
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5A. ONE-ARM DUMBBELL SNATCH
Reps: 10 (per side) How to:
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
5B. JUMP SQUAT
Reps: 10
5C. WEIGHTED SITUP
Reps: 10
Perform this exercise without weight.
How it works
In 3.0 there are two defined parts. Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.
Day one is Monday: Legs and abs
Day two is Tuesday: Chest, triceps, and abs
Day three is Wednesday: Back, biceps, and abs
Day four is Friday: Shoulders, arms, and abs
Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice
To get the full plan and watch video demonstrations, go to mensfitness.com/b4b3 or mensfitness.com/waterman
What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.
Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.
What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.
Finding your resistance
For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.
Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.
Directions
It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.
Body Parts: Full body
Length: 60 minutes
Equipment: Dumbbells
Workout:
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
- burgener warm up
- skill transfer exercises
- HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
- rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
- clean pulls: 90%x3x2, 95%x3x2, 100%x3
- front squat: 80%x3, 83%x3, 85%x3x2. 88%x2x2.
- good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
- toes to bar x 10 reps x 3 sets.
- 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.
Warm-up: 2 rounds: 10 inchworms, 10 alternating sampson lunges, 1min/side pec stretch, 1 min side/calf stretch, 10 PVC pass throughs. The focus on the 1st part of class should be to open and stretch body from MURPH.
Skill: (12 min) Skin the cat- If you got this down, 4×3.
Body Parts: Full body
Length: 60 minutes
Equipment: Bodyweight
Workout:
HAPPY MEMORIAL DAY! TAKE A FEW MINUTES TODAY TO REMEMBER SOMEONE WHO GAVE THE ULTIMATE SACRIFICE TO THEIR FELLOW HUMANS, AND BE THANKFUL FOR THOSE WHO ARE STILL WILLING TO SACRIFICE FOR ALL OF US TODAY.
THREE CLASSES TODAY: 630AM, NOON, AND 500PM. THIS WORKOUT IS APPROPRIATE FOR ALL CROSSFITTERS, AND WE’VE SCALED IT FOR BOOT CAMPERS.
CrossFit WOD Class
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
CFHC to corner of Spruce & 6th Ave and back is 1.0 miles.
***Invictus will be open on Memorial Day for a holiday schedule – which is the same as our typical Saturday schedule.***
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 800 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800 Meters
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is a combination of the CrossFit workouts “Nate” – named after Nate Hardy, and “Murph” – named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
WEIGHTLIFTING PROGRAM: WEEK 6… % TODAY BASED ON WHAT YOU DID ON SATURDAY. HOWEVER, USE YOUR BODY TO TELL YOU TO GO UP OR DOWN…BASED ON FEEL. ANY QUESTIONS: MIKEBURGENER@MAC.COM OR TEXT ME AT: 760-5351835
TECHNIQUE RULES!!! REMEMBER FUNDAMENTALS ARE THE WAY TO GET BETTER
JUNK YARD DOG FIRST!!!! BURGENER WARM UP NEXT+SKILL TRANSFER EXERCISES!
- muscle snatch from floor: 3 sets x 2 reps. keep bar close.
- snatch high pulls+snatch: 3 sets x 2 reps….1+1 (1 muscle snatch+1 snatch)
hang snatch: 3 from hang, normal speed. set 1 @60%, set 2@65%, set 3 at 70%, set 4 at 75%, set 5 80% ….deadlift bar to high hang….then down to hang….snatch 3 reps.
- snatch pause pulls: pause at 2 sec at each position. 1″ from floor, 1″below knee, 1″ above knee, hang, down position, high hang position. retrace positions on the way down pausing 2 sec at each position. that is 1 set and 1 rep…..perform 4 sets.
- sotts presses out of a front squat: 1 front squat+5 sotts presses x 5 sets.
back extensions: parallel to ground. use weight and pause 2 sec at the top. 2 sets x 5 reps GO UP IN WEIGHT FROM LAST WEEK IF YOU CAN.
- sit ups x 50 using a 5-10 lb db behind head.
Macronutrients:
Protein: 18 g
Fat: 9 g
Carbs: 34 g
Ingredients:
1/2 cup coconut water
1 scoop coconut Tone It Up Protein
1/4 cup frozen mango
1/2 frozen banana
1/4 cup papaya
1 Tbsp. macadamia nuts
plus optional toppings!
Recipe:
STEP 1: Blend the smoothie ingredients until smooth.
STEP 2: Optional toppings: Swirl coconut cream for a pretty design! You can also add 2-3 other toppings: 1 Tbsp. unsweetened coconut flakes, 2 tsp. chia seeds, your favorite fruit, 2 tsp. cacao nibs.
