Body Of A Warrior:
Winter Week 2 (January 13, 2025)

Here are your assignments for the week, by category:

1. WORKOUTS

Your workout assignment for this week is to complete the seven 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 a run/sprint day, two mobility days, a low-intensity ruck/walk day, an active rest/play/sport day, and 2 strength days.

The days of the week do not matter as long as all modalities are performed during the entire week.

Weekly Overview Video

Here are the specific instructions for each workout:

Day 1 – Strength

WARM UP:
10 Jumping Jacks
10 Windmills
10 Butt Kickers
10 High Knees

And/or Tire drag for warm up
* 2 rounds

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
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

Day 2 – Run/sprint

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

Day 3 – Mobility

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

Day 4 – Strength

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

And/or Tire drag for warm up

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

COOL DOWN:
Walk for at least 2 minutes

Day 5 – Ruck/hike-low intensity

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

And/or Tire drag for warm up

MAIN:
This is typically a long, brisk walk with body weight or carrying a load. When beginning this modality, it is wise to start with a lower-weight ruck and gradually increase weight over the 12 weeks. The recommended starting weight is 25 pounds. It is also recommended to carefully select footwear before walking under a load.

Day 6 – Mobility

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
Walking

Day 7 – Active rest/play/sport day

This day is used for recovery and addressing any nagging injuries or soreness. Active rest means not doing high-intensity exercise or watching TV on the couch.

This day can be used to play sports such as frisbee, golf, hiking, hunting, reconnoitering, ball sports, etc.

Adding in more mobility and or yoga is also encouraged.

SUPPLEMENT (OPTIONAL): Additional body weight exercises for those that need more.
5 burpees
10 mountain climbers
16 reverse lunges
20 Russian twists
*scale reps and rounds as necessary

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, (21 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 in the #core-special-ops channel in Slack (link below), and to substantiate by uploading a proof pic or video to your fire team channel. (5 points)

Click here for Special Ops