Body Of A Warrior:
Summer Week 12 (September 16, 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:

50 yard backward walk or tire pull

MAIN:
Leg day(“Mr Sandman”)- 3 rounds, slow cadence, No rest or unloading between movements, only rest/deload between rounds. 6 back squats, ATG squats (6 each leg), Bulgarian split squats (6 each leg), Step downs (10 each leg), 10 Sisy squats

“Mr Sandman”

COOL DOWN:
Walk for at least 2 minutes, bar hang for max time

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

WAR M 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:
5 minute backward walk, 25 tibialis raises

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):
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, bar hang for max time

Workout 4 – Cardio

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

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:
Chest/arms/back day– 3 rounds, moderate cadence

Incline Db press x6
Flat db press x12
Single-arm inverted row 10 each arm
Bent over row x 12
Pull-ups (palms away) x 6
Chin ups (palms facing face) x 6
DB curls x 20

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, bar hang for max time

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: Take your queen out for an epic date night
Special op #2: Go for a trail run
Special op #3: Cut something soul-sucking out of your life