Body Of A Warrior Challenge: Week 01

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)

COOL DOWN:
2 minutes walking

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)

Click here for Special Ops

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:

Cholesterol info

Mobility

Dairy

Fasting

BODY OF A WARRIOR MANUAL

BODY OF A WARRIOR EATING PLAN

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

Copyright © 2014 – 2020 ThirdWayMan. All Rights Reserved.

ThirdWayMan | About | Articles | Privacy Policy | Terms Of Use | Contact

Third Way Man – 8000 Fair Oaks Parkway Suite 103, Fair Oaks Ranch, TX 78015 USA – 1-800-282-0576