Body Of A Warrior:
Fall Week 6 (November 11, 2024)
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 two cardio workouts and three 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 Monday, Wednesday, and Friday, and Cardio workouts on Tuesday and Thursday.
Weekly Overview Video
Here are the specific instructions for each workout:
Workout 1 – Strength
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
And/or Tire drag for warm up
* 2 rounds
MAIN:
“Complicated complex”
- Two rounds- Opposing muscle groups.
Weighted squats 5-7 reps. Rest 20 seconds then: deadlift/shrug– 5-7 reps. Rest two minutes, then repeat for the second round. Rest two minutes then:
2. Two rounds- Opposing muscle groups.
Bench press or incline press 5-7 reps. Rest 20 seconds then: Bent over rows– 5-7 reps. Rest two minutes, then repeat for the second round. Rest two minutes then:
3. Two rounds- Opposing muscle groups.
Weighted pull ups 5-7 reps. Rest 20 seconds then: weighted dips– 5-7 reps. Rest two minutes, then:
Skull crushers x 10
Hammer curls x 10
Short stroke curls x 10
Then:
Pull ups or Inverted rows to failure
Decline push ups to failure
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
SUPPLEMENT (OPTIONAL):
5 burpees
10 mountain climbers
16 reverse lunges
20 Russian twists
*scale reps and rounds as necessary
Workout 2 – 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
20 seconds sprint pace, then 10 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace
COOL DOWN:
Walk for at least 2 minutes
Workout 3 – Mobility
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
Mobility day – 3 rounds
- 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
SUPPLEMENT (OPTIONAL):
5 burpees
10 mountain climbers
16 reverse lunges
20 Russian twists
*scale reps and rounds as necessary
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
Workout 4 – 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
20 seconds sprint pace, then 10 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace
COOL DOWN:
Walk for at least 2 minutes
Workout 5 – Strength
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
And/or Tire drag for warm up
MAIN:
“Complicated complex”
- Two rounds- Opposing muscle groups.
Weighted squats 5-7 reps. Rest 20 seconds then: deadlift/shrug– 5-7 reps. Rest two minutes, then repeat for the second round. Rest two minutes then:
2. Two rounds- Opposing muscle groups.
Bench press or incline press 5-7 reps. Rest 20 seconds then: Bent over rows– 5-7 reps. Rest two minutes, then repeat for the second round. Rest two minutes then:
3. Two rounds- Opposing muscle groups.
Weighted pull ups 5-7 reps. Rest 20 seconds then: weighted dips– 5-7 reps. Rest two minutes, then:
Skull crushers x 10
Hammer curls x 10
Short stroke curls x 10
Then:
Pull ups or Inverted rows to failure
Decline push ups to failure
*scale reps and rounds as necessary
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
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 OPS
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:
Quick Links:
BODY OF A WARRIOR SCORE TRACKER
For BOW Support: Send a direct message in Slack to @Coach Steven Ashton
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
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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