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 Video – 2 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: Go for a shirtless walk at dawn.
* Special Op #2: Teach your child how to chop wood.
* Special Op #3: Eat new meat.
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:
For BOW Support: Send a direct message in Slack to @Coach Steven Ashton
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!
Steven Ashton, 50 BOLD Coach
Third Way Man
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