Body Of A Warrior:
Spring Week 13 (June 24, 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
* 2 rounds
MAIN:
Coach Steve’s weekly strength “One and Done” 1 round, 8-10 reps, no rest in between. Set up prior so no pauses in between movements.
- Thruster
- Sisy Squats
- Pull-ups
- Push-Ups
- Arm Curls
- Dips
- Bent over Rows or inverted rows
- Deadlifts/shrugs
- Calf raises
COOL DOWN:
Walk for at least 2 minutes
SUPPLEMENT (OPTIONAL):
200-meter backward run/jog/walk buy in
24 runner’s crunch
24 Windshield wipers
24 Walking lunges
200-meter backward run/jog/walk cash out
*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
10 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace
COOL DOWN:
Walk for at least 2 minutes
Workout 3 – Strength
WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds
MAIN:
Coach Steve’s weekly strength “One and Done” 1 round, 8-10 reps, no rest in between. Set up prior so no pauses in between movements.
- Thruster
- Sisy Squats
- Pull-ups
- Push-Ups
- Arm Curls
- Dips
- Bent over Rows or inverted rows
- Deadlifts/shrugs
- Calf raises
SUPPLEMENT (OPTIONAL):
200-meter backward run/jog/walk buy in
24 runner’s crunch
24 Windshield wipers
24 Walking lunges
200-meter backward run/jog/walk cash out
*scale reps and rounds as necessary
COOL DOWN:
Walk for at least 2 minutes
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
10 seconds sprint pace, then 30 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
Main:
Coach Steve’s weekly strength “One and Done” 1 round, 8-10 reps, no rest in between. Set up prior so no pauses in between movements.
- Thruster
- Sisy Squats
- Pull-ups
- Push-Ups
- Arm Curls
- Dips
- Bent over Rows or inverted rows
- Deadlifts/shrugs
- Calf raises
SUPPLEMENT (OPTIONAL):
200-meter backward run/jog/walk buy in
24 runner’s crunch
24 Windshield wipers
24 Walking lunges
200-meter backward run/jog/walk cash out
*scale reps and rounds as necessary
COOL DOWN:
Walk for at least 2 minutes
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
Special op #1: Tear out a dead plant or tree from your yard
Special op #2: Buy some food from a ranch or farmer’s market
Special op #3: Climb a tower
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 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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