Body Of A Warrior Lifestyle: Spring Week 2 (2022 04 11)

Body Of A Warrior:
Spring Week 2 (April 11, 2022)

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: Every Minute On The Minute (EMOM) for 10 total minutes, perform 10 reps of each of the two exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Air squat
Pull-up/chin-up
*scale reps and rounds as necessary,

COOL DOWN:
Walk for at least 2 minutes

SUPPLEMENT (OPTIONAL):
1 minute push-up buy in
1 minute low plank hold
1 minute chair sit
20 tibialis raises
1 minute push-up 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
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 – Strength

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees
* 2 rounds

MAIN: Every Minute On The Minute (EMOM) for 10 total minutes, perform 10 reps of each of the two exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Air squat
Pull-up/chin-up
*scale reps and rounds as necessary,

SUPPLEMENT (OPTIONAL):
1 minute push-up buy in
1 minute low plank hold
1 minute chair sit
20 tibialis raises
1 minute push-up 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
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

MAIN: Every Minute On The Minute (EMOM) for 10 total minutes, perform 10 reps of each of the two exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Air squat
Pull-up/chin-up
*scale reps and rounds as necessary,

SUPPLEMENT (OPTIONAL):
1 minute push-up buy in
1 minute low plank hold
1 minute chair sit
20 tibialis raises
1 minute push-up 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 compliant meals per day for the full week, and to substantiate by uploading a “plate pic” of each compliant meal to your fire team’s slack channel – 1 point per compliant meal, with one free meal per week (20 point weekly max)

Click here to see what constitutes a compliant 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 below, and to substantiate by uploading a proof pic or video to your triad’s slack channel – 5 points

Special op #1: Replace that burnt-out lightbulb
Special op #2: Go for a walk with your child on your shoulders
Special op #3: Cook meat on a stick

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 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

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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