Body Of A Warrior: Week 05

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 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
20 seconds sprint pace, then 40 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
9 Cuban Press, then
18 second Plank Hold, then
9 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):
30 seconds of Chin Ups MAX EFFORT, 15 second rest
30 seconds of Lunges MAX EFFORT, 15 second rest
30 seconds of Push Ups MAX EFFORT, 15 second rest
30 seconds of Air Squats MAX EFFORT, 15 second rest
30 seconds of Sit Ups MAX EFFORT, 15 second rest
30 seconds of Supermans MAX EFFORT, 15 second rest

x4 Rounds

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Sk8er Jumps, then
18 Suitcase Sit Ups, then
9 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
20 seconds sprint pace, then 40 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
9 Cuban Press, then
18 second Plank Hold, then
9 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:
15 Supermans
15 Sit Ups
15 Push Ups
15 Air Squats
15 Lunges
15 Chin Ups

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Sk8er Jumps, then
18 Suitcase Sit Ups, then
9 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
20 seconds sprint pace, then 40 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
9 Cuban Press, then
18 second Plank Hold, then
9 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: Destroy a bag of sugar


Special op #2: Race your child to the mailbox


Special op #3: Flex your muscles from the roof of your house

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

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

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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