Body Of A Warrior: Week 07

Body Of A Warrior:
Week 07

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

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: 17 minute AMRAP (as many rounds as possible):
10 seconds of Supermans MAX EFFORT
10 seconds of Sit Ups MAX EFFORT
10 seconds of Push Ups MAX EFFORT
10 seconds of Air Squats MAX EFFORT
10 seconds of Lunges MAX EFFORT
10 seconds of Chin Ups MAX EFFORT

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
5 Tuck Jumps, then
10 V-Ups, then
11 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
15 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
5 Pike Push Ups, then
10 Reverse Snow Angels, then
11 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: 17 minute AMRAP (as many rounds as possible):
10 seconds of Supermans MAX EFFORT
10 seconds of Sit Ups MAX EFFORT
10 seconds of Push Ups MAX EFFORT
10 seconds of Air Squats MAX EFFORT
10 seconds of Lunges MAX EFFORT
10 seconds of Chin Ups MAX EFFORT

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
5 Tuck Jumps, then
10 V-Ups, then
11 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
15 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
5 Pike Push Ups, then
10 Reverse Snow Angels, then
11 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: 17 minute AMRAP (as many rounds as possible):
10 seconds of Supermans MAX EFFORT
10 seconds of Sit Ups MAX EFFORT
10 seconds of Push Ups MAX EFFORT
10 seconds of Air Squats MAX EFFORT
10 seconds of Lunges MAX EFFORT
10 seconds of Chin Ups MAX EFFORT

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
5 Tuck Jumps, then
10 V-Ups, then
11 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

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: Do a float tank session


Special op #2: Have a campfire with your child


Special op #3: Learn a new knot

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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