Body Of A Warrior:
Spring Week 5 (May 1, 2023)
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:
Three rounds for time. Round 1 consists of 21 reps of each of the two exercises. Round 2 consists of 15 reps of each of the two exercises. Round 3 consists of 9 reps of each of the two exercises. It is recommended to use dumbbells or kettlebells for the thrusters. Other weight options include a sandbag, a log, a large water jug, and a rock.
- Thrusters (demonstrated in the summary video)
- Inverted row/bent over row
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee 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:
Three rounds for time. Round 1 consists of 21 reps of each of the two exercises. Round 2 consists of 15 reps of each of the two exercises. Round 3 consists of 9 reps of each of the two exercises. It is recommended to use dumbbells or kettlebells for the thrusters. Other weight options include a sandbag, a log, a large water jug, and a rock.
- Thrusters (demonstrated in the summary video)
- Inverted row/bent over row
SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee cash out
*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
MAIN:
Three rounds for time. Round 1 consists of 21 reps of each of the two exercises. Round 2 consists of 15 reps of each of the two exercises. Round 3 consists of 9 reps of each of the two exercises. It is recommended to use dumbbells or kettlebells for the thrusters. Other weight options include a sandbag, a log, a large water jug, and a rock.
- Thrusters (demonstrated in the summary video)
- Inverted row/bent over row
SUPPLEMENT (OPTIONAL):
25 Burpee buy in
25 Pull ups
25 Hollow body crunches
25 Walking lunges
25 Burpee cash out
*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 below, and to substantiate by uploading a proof pic or video to your triad’s slack channel – 5 points
Special op #1: Do a 30 second plank in your local library, post office, or grocery store
Special op #2: Play tag with your child
Special op #3: Post a win, a struggle, or something we don’t know about you in Slack
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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