Body Of A Warrior: Week 01

Body Of A Warrior:
Week 01

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 3 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 Video2 points to view (with proof pic)

Here are the specific instructions for each workout:

Workout 1 – Cardio

WARM UP:
10 Leg Swings
10 A-Skips
10 B- Skips
10 Scorpions
* 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

VETERAN SUPPLEMENT:
5 Cuban Press, then
10 second Plank Hold, then
5 Batwings, then 60 seconds rest
* 3 rounds

COOL DOWN:
Child pose with Lats for 30 seconds per leg
Runner’s Stretch for 30 seconds per leg
Standing Quad Stretchfor 30 seconds per leg

Workout 2 – Strength

WARM UP:
10 Leg Swings
10 A-Skips
10 B- Skips
10 Scorpions
* 2 rounds

MAIN: TABATA (2:1 Work to Rest ratio):
20 seconds of Chin Ups MAX EFFORT, 10 second rest
20 seconds of Lunges MAX EFFORT, 10 second rest
20 seconds of Push Ups MAX EFFORT, 10 second rest
20 seconds of Air Squats MAX EFFORT, 10 second rest
20 seconds of Sit Ups MAX EFFORT, 10 second rest
20 seconds of Supermans MAX EFFORT, 10 second rest

x4 Rounds (Takes 12 Minutes)

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
5 Sk8er Jumps, then
10 Suitcase Sit Ups, then
5 Broad Jumps, then repeat
* 3 rounds

COOL DOWN:
Assisted Stretch for 30 seconds each
Rear Delt Stretch for 30 seconds
Overhead Tricep for 30 seconds

Workout 3 – Cardio

WARM UP:
10 Leg Swings
10 A-Skips
10 B- Skips
10 Scorpions
* 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

VETERAN SUPPLEMENT:
5 Cuban Press, then
10 second Plank Hold, then
5 Batwings, then 60 seconds rest
* 3 rounds

COOL DOWN:
Child pose with Lats for 30 seconds per leg
Runner’s Stretch for 30 seconds per leg
Standing Quad Stretchfor 30 seconds per leg

Workout 4 – Strength

WARM UP:
10 Leg Swings
10 A-Skips
10 B- Skips
10 Scorpions
* 2 rounds

MAIN: Complete 3 rounds of:
12 Supermans
12 Sit Ups
12 Push Ups
12 Air Squats
12 Lunges
12 Chin Ups

x4 Rounds (Takes 12 Minutes)

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
5 Sk8er Jumps, then
10 Suitcase Sit Ups, then
5 Broad Jumps, then repeat
* 3 rounds

COOL DOWN:
Assisted Stretch for 30 seconds each
Rear Delt Stretch for 30 seconds
Overhead Tricep for 30 seconds

Workout 5 – Cardio

WARM UP:
10 Leg Swings
10 A-Skips
10 B- Skips
10 Scorpions
* 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

VETERAN SUPPLEMENT:
5 Cuban Press, then
10 second Plank Hold, then
5 Batwings, then 60 seconds rest
* 3 rounds

COOL DOWN:
Child pose with Lats for 30 seconds per leg
Runner’s Stretch for 30 seconds per leg
Standing Quad Stretchfor 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, 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:

BOW User Manual

BOW Scoring Tracker Template

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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