Body Of A Warrior:
Winter Week 4 (January 23, 2023)
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:
Every Minute On The Minute (EMOM) for 15 total minutes, perform 10 reps of each of the three exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Inverted Rows
Sisy Squats
Hand release push-ups
*scale reps and rounds as necessary
Free Tabata timer app I use Timer Plus
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
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:
Every Minute On The Minute (EMOM) for 15 total minutes, perform 10 reps of each of the three exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Inverted Rows
Sisy Squats
Hand release push-ups
*scale reps and rounds as necessary
Free Tabata timer app I use Timer Plus
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
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:
Every Minute On The Minute (EMOM) for 15 total minutes, perform 10 reps of each of the three exercises You may not be able to complete all 10 reps during the minute but make your best attempt and move on to the next movement at the end of the minute.
Inverted Rows
Sisy Squats
Hand release push-ups
*scale reps and rounds as necessary
Free Tabata timer app I use Timer Plus
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 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: Tell someone the “no” you’ve been avoiding
Special op #2: Make something out of wood with your child
Special op #3: Clean, repair, or upgrade one of your weapons
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:
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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