Body Of A Warrior: Week 10

Body Of A Warrior:
Week 10

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.

RETURNING WARRIORS: We have a “veteran supplement” option for those of you wanting to push yourself to a higher level. They are listed at the bottom of each day’s workout. Note that this is OPTIONAL, not required… and ONLY available for returning Warriors.

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
30 seconds sprint pace, then 45 seconds slow pace
* 10 rounds
2 minutes cool down pace

VETERAN SUPPLEMENT:
18 Supermans, then 60 seconds rest
18 Glute Bridges, then 60 seconds rest
18 Sit Ups, 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 2 – Strength

WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds

MAIN: Tabata: 40 seconds on, 20 seconds off:
Push Ups
Lunges
Sit Ups
Air Squats
Chin Ups
* 4 rounds

VETERAN SUPPLEMENT:
55 seconds of High Knees, then 60 seconds rest
55 seconds of Jumping Jacks, then 60 seconds rest
55 seconds of Burpees, then 60 seconds rest
* 3 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
30 seconds sprint pace, then 45 seconds slow pace
* 10 rounds
2 minutes cool down pace

VETERAN SUPPLEMENT:
18 Supermans, then 60 seconds rest
18 Glute Bridges, then 60 seconds rest
18 Sit Ups, 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 4 – Strength

WARM UP:
10 Ostrich Walks
10 High Knees
10 Butt Kicks
10 Jumping Jacks
* 2 rounds

MAIN: 19 minute AMRAP (as many rounds as possible):
19 Air Squats
19 Chin Ups
19 Sit Ups
19 Lunges
19 Push Ups

VETERAN SUPPLEMENT:
55 seconds of High Knees, then 60 seconds rest
55 seconds of Jumping Jacks, then 60 seconds rest
55 seconds of Burpees, then 60 seconds rest
* 3 rounds


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
30 seconds sprint pace, then 45 seconds slow pace
* 10 rounds
2 minutes cool down pace

VETERAN SUPPLEMENT:
18 Supermans, then 60 seconds rest
18 Glute Bridges, then 60 seconds rest
18 Sit Ups, 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

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: Solve a lingering problem


Special op #2: Play catch with your child


Special op #3: Do 10 reps of a bodyweight exercise you’ve never tried before

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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