Body Of A Warrior Challenge: Week 12

Body Of A Warrior:
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 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: Tabata – 20 seconds work/10 seconds rest = 1 cycle. 8 cycles per exercise(round) for total of 4 minutes. 2 minutes rest between rounds. Total workout time including rests = 22 minutes.

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: Tabata – 20 seconds work/10 seconds rest = 1 cycle. 8 cycles per exercise(round) for total of 4 minutes. 2 minutes rest between rounds. Total workout time including rests = 22 minutes.

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
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: Call up a childhood friend
Special op #2: Play frisbee with your child
Special op #3: Swim a river

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 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

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