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 seven 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 a run/sprint day, two mobility days, a low-intensity ruck/walk day, an active rest/play/sport day, and 2 strength workouts.
The days of the week do not matter as long as all modalities are performed during the entire week.
Weekly Overview Video
Here are the specific instructions for each workout:
Day 1 – 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
Day 2 – Run/sprint
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
Day 3 – Mobility
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
- ATG split squat x2 30 seconds per side
- Seated good morning x 15
- Piriformis push-up x 15
- Seated hip flexor 15 per leg
- QL x 12
- Couch stretch 30 seconds per leg
Day 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)
Day 5 – Ruck/hike-low intensity
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
This is typically a long, brisk walk with body weight or carrying a load. When beginning this modality, it is wise to start with a lower-weight ruck and gradually increase weight over the 12 weeks. The recommended starting weight is 25 pounds. It is also recommended to carefully select footwear before walking under a load.
Day 6 – Mobility
- ATG split squat x2 30 seconds per side
- Seated good morning x 15
- Piriformis push-up x 15
- Seated hip flexor 15 per leg
- QL x 12
- Couch stretch 30 seconds per leg
- Walking
Day 7 – Active rest/play/sport day
This day is used for recovery and addressing any nagging injuries or soreness. Active rest means not doing high-intensity exercise or watching TV on the couch.
This day can be used to play sports such as frisbee, golf, hiking, hunting, reconnoitering, ball sports, etc.
Adding in more mobility and or yoga is also encouraged.
SUPPLEMENT (OPTIONAL): Additional body weight exercises for those that need more.
5 burpees
10 mountain climbers
16 reverse lunges
20 Russian twists
*scale reps and rounds as necessary
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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