Body Of A Warrior:
Summer Week 14 (September 30, 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:
One or more rounds

Uphill single-leg lunges (2 minutes each leg)
2 minutes slow bicep curls
2 minutes slow shoulder/overhead press
2 minutes hollow body crunches

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

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
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:
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

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)
Chin Ups/pull ups

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

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

https://thirdwayman.com/letters/spec-op.php