Body Of A Warrior:
Week 01
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 3 cardio workouts and 2 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 Tuesday and Thursday, and Cardio workouts on Monday, Wednesday and Friday.
Weekly Overview Video
Here are the specific instructions for each workout:
Workout 1 – 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
10 seconds sprint pace, then 30 seconds slow pace
* 10 rounds
COOL DOWN:
2 minutes walking
Workout 2 – Strength
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
2x Your 30 second baseline. For each of these four exercises, discover how many reps of each you can complete in 30 seconds. You will end up with four numbers, i.e. one per exercise. These numbers will be your baseline. (baseline instructions are also detailed in the video above)
COOL DOWN:
2 minutes walking
Workout 3 – 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
10 seconds sprint pace, then 30 seconds slow pace
* 10 rounds
COOL DOWN:
2 minutes walking
Workout 4 – Strength
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
2x Your 30 second baseline (baseline instructions are detailed in the video above)
Workout 5 – 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
10 seconds sprint pace, then 30 seconds slow pace
* 10 rounds
COOL DOWN:
2 minutes walking.
2. EATING PLAN
Your eating plan assignment for this week is to eat three warrior meals per day for the full week and to substantiate by uploading a “plate pic” of each warrior meal to your fire team’s slack channel – 1 point per warrior meal, with one free meal per week (20 point weekly max).
Click here to see what constitutes a warrior meal
3. BOLD MOVE
Make one bold move this week to move the needle of your health, wealth, or marriage – 5 points
4. SPECIAL OP
Your Special Ops assignment for this week is to complete ONE of the three Special Ops listed in the #core-special-ops channel in Slack (link below), and to substantiate by uploading a proof pic or video to your fire team channel. (5 points)
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:
BODY OF A WARRIOR SCORE TRACKER
For BODY OF A WARRIOR support, send a direct message in Slack to @Coach Steven Ashton
For general Third Way Man or 50 BOLD support, email us at support@thirdwayman.com
It’s not a program, it’s a lifestyle.
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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