Body Of A Warrior:
Week 8 (October 24, 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: Three rounds for time. Round 1 consists of 21 reps of each of the three exercises done at fast cadence. Round 2 consists of 15 reps of each of the three exercises done at moderate cadence. Round 3 consists of 9 reps of each of the three exercises done at slow cadence. It is recommended to use dumbbells or kettlebells for the weighted squats. Other weight options include a sandbag, a log, a large water jug, and a rock.
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
Workout 2 – Sprint Day
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
10 seconds sprint pace, then 30 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: Three rounds for time. Round 1 consists of 21 reps of each of the three exercises done at fast cadence. Round 2 consists of 15 reps of each of the three exercises done at moderate cadence. Round 3 consists of 9 reps of each of the three exercises done at slow cadence. It is recommended to use dumbbells or kettlebells for the weighted squats. Other weight options include a sandbag, a log, a large water jug, and a rock.
COOL DOWN:
Walk for at least 2 minutes
Free Tabata timer app I use Timer Plus
Workout 4 – Active Recovery
MAIN: Walk, play, climb trees, play frisbee with the kids, cycle, swim, go rock climbing, kayaking, yoga, etc. Have fun and enjoy the recovery.
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 three exercises done at fast cadence. Round 2 consists of 15 reps of each of the three exercises done at moderate cadence. Round 3 consists of 9 reps of each of the three exercises done at slow cadence. It is recommended to use dumbbells or kettlebells for the weighted squats. Other weight options include a sandbag, a log, a large water jug, and a rock.
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, 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: Make a cashier laugh
Special op #2: Teach your child how to tune a guitar
Special op #3: Sharpen your axe, knife, or machete
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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