Body Of A Warrior Challenge Week 2

Challenge:
Week 02

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.

The workouts consist of 2 cardio workouts and/or 3 strength workouts. This pattern will alternate week to week.

You will alternate between cardio and strength workouts, for a total of five workout days and two rest days.

For example: Strength workouts on Monday, Wednesday, and Friday, and Cardio workouts on Tuesday and Thursday.

Week Overview Video

Here are the specific instructions for each workout:

Workout 1 – Strength

WARM UP:

x2 rounds

MAIN: 15 minute AMRAP (as many rounds as possible)

As Many Rounds As Possible

COOL DOWN:

Workout 2 – Cardio

WARM UP:

x2 rounds

MAIN: Intervals (Can be biking, running, rowing, walking, swimming, jump rope, burpees etc. anything you can do repeatedly at the pacing below)

  • 12 Second Sprint Pace
  • 20 Second Slow Pace

COOL DOWN:

Workout 3 – Strength

WARM UP:

x2 rounds

MAIN: 16 minute EMOM (every minute on the minute)

  • 16 Air Squats, rest remainder of the minute THEN
  • 16 Superman’s, rest remainder of the minute THEN
  • 16 Sit Ups, rest remainder of the minute THEN
  • 16 Push Ups, rest remainder of the minute THEN repeat for:

16 Minutes (4 rounds)

COOL DOWN:


Workout 4 – Cardio

WARM UP:

x2 rounds

MAIN: Intervals (Can be biking, running, rowing, walking, swimming, jump rope, burpees etc. anything you can do repeatedly at the pacing below)

  • 12 Second Sprint Pace
  • 20 Second Slow Pace

COOL DOWN:

Workout 5 – Strength

WARM UP:

x2 rounds

MAIN: 3 Rounds of the following:

3 rounds

COOL DOWN:

2. HYDRATION

Your hydration assignment for this week is to drink no less than 100 fluid ounces of water, simple as that. There should be no additives to this 100oz (Mio, Propel, etc). The water added to your other beverages (coffee) each day is not to be inlcuded either. Although there may be a hydration factor, the 100oz minimum is a stand alone goal for daily hydration. It is good practice to get a jug and mark the 100oz level of that jug so as to see your goal to reach for the day. For proof and points, upload your empty water jug each day after you’ve had your 100oz. Each proof pic is worth 1 point. So 1 pt/day for 7 days gives you 7 hydration points per week!

3. EATING PLAN

Your eating plan assignment for this week is to eat three compliant meals per day for the full week, and to substantiate by uploading a “plate pic” of each compliant meal to your triad’s slack channel – 1 point per compliant meal, 1 point per fully compliant day.

Click here to see what constitutes a compliant meal

4. BOLD MOVE

Make one bold move this week to move the needle of your health, wealth, or marriage – 5 points

5. SPECIAL OPS

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 – 3 points

Special op #1: Do a 5-mile run


Special op #2: Teach your child how to use a new tool


Special op #3: Eat some shellfish

6. Weigh-In Wednesday

Post a pic of the scale as well a bit of text about your progress, how you are doing, and how you can improve in your fire team. – 3 Points

7. MOOT

Join us Friday at 3 PM Central Time for our weekly Moot – 4 points for live attendance, 2 points for replay

Zoom link and password will be posted in Slack each Friday.

Quick Links:

BOW User Manual

BOW Scoring Tracker Template

For BOW Support: Send a direct message in Slack to @Coach Tucker Krech

Invite a friend to join you on your journey! BOW Referral Link

For general Third Way Man or 50 BOLD support inquiries, please email support@thirdwayman.com

Now go to battle, win some points, and put your fire team on the leaderboard.

See you on the Moot!

Tucker Krech, 50 BOLD Coach
Third Way Man

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