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 – 1 point per workout
The workouts consist of three cardio workouts and two strength workouts.
You will alternate between cardio and strength workouts, for a total of five workout days and two rest days.
For example: cardio workouts on Monday, Wednesday, and Friday, and strength workouts on Tuesday and Thursday.
Weekly Overview Video
Here are the specific instructions for each workout:
Workout 1 – Cardio
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: Interval Run (can be walk, run, cycle, swim, elliptical, jump rope, row, etc):
90 seconds warm up pace
15 seconds sprint pace, then 30 seconds slow pace
* 10 rounds
2 minutes cool down pace
COOL DOWN:
Standing Single-Leg Hamstring Stretch for 30 seconds per leg
Standing Quad Stretch for 30 seconds per leg
Seated Leg Over and Twist for 30 seconds per leg
Workout 2 – Strength
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: Tabata: 25 seconds on, 15 seconds off:
Push Ups
Lunges
Sit Ups
Air Squats
Chin Ups
* 6 rounds
COOL DOWN:
Overhead Tricep Stretch for 30 seconds each
Up Dog for 30 seconds
Down Dog for 30 seconds
Workout 3 – Cardio
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: Interval Run (can be walk, run, cycle, swim, elliptical, jump rope, row, etc):
90 seconds warm up pace
15 seconds sprint page, then 30 seconds slow pace
* 10 rounds
2 minutes cool down pace
COOL DOWN:
Standing Single-Leg Hamstring Stretch for 30 seconds per leg
Standing Quad Stretch for 30 seconds per leg
Seated Leg Over and Twist for 30 seconds per leg
Workout 4 – Strength
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: 13 minute AMRAP (as many rounds as possible):
13 Air Squats
13 Chin Ups
13 Sit Ups
13 Lunges
13 Push Ups
COOL DOWN:
Overhead Tricep Stretch for 30 seconds each
Up Dog for 30 seconds
Down Dog for 30 seconds
Workout 5 – Cardio
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: Interval Run (can be walk, run, cycle, swim, elliptical, jump rope, row, etc):
90 seconds warm up pace
15 seconds sprint pace, then 30 seconds slow pace
* 10 rounds
2 minutes cool down pace
COOL DOWN:
Standing Single-Leg Hamstring Stretch for 30 seconds per leg
Standing Quad Stretch for 30 seconds per leg
Seated Leg Over and Twist for 30 seconds per leg
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 triad’s slack channel – 1 point per compliant meal
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 – 3 points
Special op #1: Get rid of a dead tree, branch, or plant
Special op #2: Play hide-and-seek with your child
Special op #3: Get the mail barefooted and shirtless
5. MOOT
Join us Friday at 3 PM Central Time for our weekly Moot – 4 points for live attendance, 2 points for replay
Zoom link and password will be posted in Slack each Friday.
…
Now go to battle, win some points, and put your fire team on the leaderboard.
See you on the Moot!
Tucker Krech, 50 BOLD Coach
Third Way Man
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