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Body Of A Warrior:
Week 07
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
25 seconds sprint pace, then 15 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 (new exercises)
Burpee
Pull ups
Hollow body crunches
Walking lunges
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
25 seconds sprint pace, then 15 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(new exercises)
Burpee
Pull ups
Hollow body crunches
Walking lunges
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
25 seconds sprint pace, then 15 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 below, and to substantiate by uploading a proof pic or video to your triad’s slack channel – 5 points
Special op #1: Sit and stare at a body of water for an hour
Special op #2: Build an unreasonably large fire
Special op #3: Skip rocks with your child
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!
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Steven Ashton, 50 BOLD Coach
Third Way Man
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