Body Of A Warrior:
Week 12
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
35 seconds sprint pace, then 50 seconds slow pace
* 10 rounds
2 minutes cool down pace
VETERAN SUPPLEMENT:
20 Supermans, then 60 seconds rest
20 Glute Bridges, then 60 seconds rest
20 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: 60 seconds on, 30 seconds off:
Push Ups
Lunges
Sit Ups
Air Squats
Chin Ups
* 3 rounds
VETERAN SUPPLEMENT:
60 seconds of High Knees, then 60 seconds rest
60 seconds of Jumping Jacks, then 60 seconds rest
60 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
35 seconds sprint pace, then 50 seconds slow pace
* 10 rounds
2 minutes cool down pace
VETERAN SUPPLEMENT:
20 Supermans, then 60 seconds rest
20 Glute Bridges, then 60 seconds rest
20 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: 20 minute AMRAP (as many rounds as possible):
20 Air Squats
20 Chin Ups
20 Sit Ups
20 Lunges
20 Push Ups
VETERAN SUPPLEMENT:
60 seconds of High Knees, then 60 seconds rest
60 seconds of Jumping Jacks, then 60 seconds rest
60 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
35 seconds sprint pace, then 50 seconds slow pace
* 10 rounds
2 minutes cool down pace
VETERAN SUPPLEMENT:
20 Supermans, then 60 seconds rest
20 Glute Bridges, then 60 seconds rest
20 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: Invest in a new tool
Special op #2: Thumb wrestle your child
Special op #3: Eat a fruit 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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