Body Of A Warrior 27 Week 12

Body Of A Warrior 27:
Week 12

Here are your assignments for the week, by category:

1. WORKOUTS

Your workout assignment for this week is to complete the five workouts described below, and to substantiate by uploading a “sweaty selfie” of yourself after each workout to your fire team’s slack channel – 3 points per workout

The workouts consist of two cardio workouts and three strength workouts.

You will alternate between cardio and strength workouts, for a total of five workout days and two rest days.

For example: Strength workouts on Monday, Wednesday, and Friday, and Cardio workouts on Tuesday and Thursday.

Weekly Overview Video

Here are the specific instructions for each workout:

Workout 1 – Strength

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: 4x Your 30 second baseline

COOL DOWN:
Walk for at least 2 minutes

SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee cash out
*scale reps and rounds as necessary

Workout 2 – Cardio

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: Interval Run (can be walk, run, cycle, swim, elliptical, jump rope, row, etc):
90 seconds warm up pace THEN
20 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

COOL DOWN:
Walk for at least 2 minutes

Workout 3 – Strength

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: 4x Your 30 second baseline

SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee cash out
*scale reps and rounds as necessary

COOL DOWN:
Walk for at least 2 minutes

Workout 4 – Cardio

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: Interval Run (can be walk, run, cycle, swim, elliptical, jump rope, row, etc):
90 seconds warm up pace THEN
20 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

COOL DOWN:
Walk for at least 2 minutes

Workout 5 – Strength

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: 4x Your 30 second baseline

SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee cash out
*scale reps and rounds as necessary

COOL DOWN:
Walk for at least 2 minutes

2. EATING PLAN

Your eating plan assignment for this week is to eat three compliant meals per day for the full week, and to substantiate by uploading a “plate pic” of each compliant meal to your fire team’s slack channel – 1 point per compliant meal, with one free meal per week (20 point weekly max)

Click here to see what constitutes a compliant meal

3. BOLD MOVE

Make one bold move this week to move the needle of your health, wealth, or marriage – 5 points

4. SPECIAL OPS

Your special ops assignment for this week is to complete ONE of the three special ops listed below, and to substantiate by uploading a proof pic or video to your triad’s slack channel – 5 points

Special op #1: Go hunting 
Special op #2: Make a slingshot with your child
Special op #3: Fix something broken around the house

5. MOOT

Join us Friday at 3 PM Central Time for our weekly Moot – 5 points for live attendance or replay

Zoom link and password will be posted in Slack each Friday.

Quick Links:

BOW User Manual

BOW Scoring Tracker Template

Invite a friend to join you on your journey! BOW Referral Link

For BOW Support: Send a direct message in Slack to @Coach Steven Ashton

For general Third Way Man or 50 BOLD support inquiries, please email support@thirdwayman.com

Now go to battle, win some points, and put your fire team on the leaderboard.

See you on the Moot!

Steven Ashton, 50 BOLD Coach
Third Way Man

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