Body Of A Warrior: Week 11

Body Of A Warrior:
Week 11

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

VETERAN SUPPLEMENT:
9 Batwings, then
18 second Plank Hold, then
9 Cuban Press, 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):
45 seconds of Chin Ups MAX EFFORT, 20 second rest
45 seconds of Lunges MAX EFFORT, 20 second rest
45 seconds of Push Ups MAX EFFORT, 20 second rest
45 seconds of Air Squats MAX EFFORT, 20 second rest
45 seconds of Sit Ups MAX EFFORT, 20 second rest
45 seconds of Supermans MAX EFFORT, 20 second rest

x4 Rounds

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Broad Jumps, then
18 Suitcase Sit Ups, then
9 Sk8er 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
25 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

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

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION*
9 Broad Jumps, then
18 Suitcase Sit Ups, then
9 Sk8er 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
25 seconds sprint pace, then 30 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT:
9 Batwings, then
18 second Plank Hold, then
9 Cuban Press, 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. HYDRATION

Your hydration assignment for this week is to drink no less than 100 fluid ounces of water, simple as that. There should be no additives to this 100oz (Mio, Propel, etc). The water added to your other beverages (coffee) each day is not to be inlcuded either. Although there may be a hydration factor, the 100oz minimum is a stand alone goal for daily hydration. It is good practice to get a jug and mark the 100oz level of that jug so as to see your goal to reach for the day. For proof and points, upload your empty water jug each day after you’ve had your 100oz. Each proof pic is worth 1 point. So 1 pt/day for 7 days gives you 7 hydration points per week!

3. 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

4. BOLD MOVE

Make one bold move this week to move the needle of your health, wealth, or marriage – 5 points

5. 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: Try an “extreme sport” you’ve never done before


Special op #2: Find a bug with your child. Extra props if you eat it.


Special op #3: Summit a hill, crag, or mountain

6. 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

7. 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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