Body Of A Warrior:
Week 05
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 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 – 2 points to view (with proof pic)
Here are the specific instructions for each workout:
Workout 1 – Strength
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: 16 minute AMRAP (as many rounds as possible):
20 seconds of Chin Ups MAX EFFORT
20 seconds of Lunges MAX EFFORT
20 seconds of Push Ups MAX EFFORT
20 seconds of Air Squats MAX EFFORT
20 seconds of Sit Ups MAX EFFORT
20 seconds of Supermans MAX EFFORT
VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Vertical Jumps, then
18 Russian Twists, then
9 Burpees, then repeat
* 3 rounds
COOL DOWN:
Overhead Tricep Stretch for 30 seconds each
Up Dog for 30 seconds
Down Dog for 30 seconds
Workout 2 – 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 THEN
10 seconds sprint pace, then 20 seconds slow pace
* 15 rounds THEN
2 minutes cool down pace
VETERAN SUPPLEMENT:
9 Dynamic Push Ups, then
18 Reverse Snow Angels, then
9 Dips, then 60 seconds rest
* 3 rounds
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 3 – Strength
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: 16 minute AMRAP (as many rounds as possible):
20 seconds of Chin Ups MAX EFFORT
20 seconds of Lunges MAX EFFORT
20 seconds of Push Ups MAX EFFORT
20 seconds of Air Squats MAX EFFORT
20 seconds of Sit Ups MAX EFFORT
20 seconds of Supermans MAX EFFORT
VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Vertical Jumps, then
18 Russian Twists, then
9 Burpees, then repeat
* 3 rounds
COOL DOWN:
Overhead Tricep Stretch for 30 seconds each
Up Dog for 30 seconds
Down Dog for 30 seconds
Workout 4 – 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 THEN
10 seconds sprint pace, then 20 seconds slow pace
* 15 rounds THEN
2 minutes cool down pace
VETERAN SUPPLEMENT:
9 Dynamic Push Ups, then
18 Reverse Snow Angels,
9 Dips, then 60 seconds rest
* 3 rounds
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 5 – Strength
WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds
MAIN: 16 minute AMRAP (as many rounds as possible):
20 seconds of Chin Ups MAX EFFORT
20 seconds of Lunges MAX EFFORT
20 seconds of Push Ups MAX EFFORT
20 seconds of Air Squats MAX EFFORT
20 seconds of Sit Ups MAX EFFORT
20 seconds of Supermans MAX EFFORT
VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Vertical Jumps, then
18 Russian Twists, then
9 Burpees, then repeat
* 3 rounds
COOL DOWN:
Overhead Tricep Stretch for 30 seconds each
Up Dog for 30 seconds
Down Dog for 30 seconds
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, 1 point per fully compliant day.
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: Swim across a lake, river, or stream
Special op #2: Play frisbee with your child
Special op #3: Cook some meat over an open fire
5. Weigh-In Wednesday
Post a pic of the scale as well a bit of text about your progress, how you are doing, and how you can improve in your fire team. – 3 Points
6. 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.
Quick Links:
For BOW Support: Send a direct message in Slack to @Coach Tucker Krech
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!
Tucker Krech, 50 BOLD Coach
Third Way Man
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