Body Of A Warrior Lifestyle: Summer Week 2 (2024 07 08)

Body Of A Warrior:
Summer Week 2 (July 8, 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:
Time under tension (TUT) Perform up to 10 reps of each exercise in a slow cadence. 4 seconds up, pause 2 seconds, 4 seconds down for each rep lasting 10 seconds each rep. (See video for example). You may not be able to do all 10 reps at this cadence but make your best attempt.
ATG squat alternating legs
Superman or saw plank
Push up variation
Inverted rows sub dumbbell rows
*scale reps and rounds as necessary,

COOL DOWN:
Walk for at least 2 minutes

SUPPLEMENT (OPTIONAL):
400 meter run/walk/jog buy-in
24 Runners crunch
24 Split jumps
400 meter run/walk/jog 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:

Mobility day – 3 rounds

Finish with bottom of the squat rest position for at least 1 minute, then max time dead hang.

SUPPLEMENT (OPTIONAL):
400 meter run/walk/jog buy-in
24 Runners crunch
24 Split jumps
400 meter run/walk/jog 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:
“Bro” 3 Rounds:

SUPPLEMENT (OPTIONAL):
400 meter run/walk/jog buy-in
24 Runners crunch
24 Split jumps
400 meter run/walk/jog 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

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: Use your strength to help someone
Special op #2: Get out on the water (canoe, kayak, SUP)
Special op #3: Eat an organ you’ve never tried

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:

Cholesterol info

Mobility

Dairy

Fasting

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

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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