Body Of A Warrior Lifestyle: Week of duplicate2022 01 03

Body Of A Warrior:
Week of duplicateJanuary 3, 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: 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.

Exercises
ATG squat each leg
Superman or saw plank
Push up variation
Inverted rows
*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
25 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: 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.

Exercises
ATG squat each leg
Superman or saw plank
Push up variation
Inverted rows
*scale reps and rounds as necessary

SUPPLEMENT (OPTIONAL):

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
25 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: 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.

Exercises
ATG squat each leg
Superman or saw plank
Push up variation
Inverted rows
*scale reps and rounds as necessary

SUPPLEMENT (OPTIONAL):

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: Carry something heavy for one mile
Special op #2: Play chess with your child
Special op #3: Fell a tree

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:

BOW User Manual

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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