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 – 3 points per workout

The workouts consist of 2 cardio workouts and 3 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 – 2 points to view (with proof pic)

Here are the specific instructions for each workout:

Workout 1 – Strength

WARM UP:
10 Leg Swings
10 A-Skips
10 B-Skips
10 Scorpions
* 2 rounds

MAIN: 20 Minute EMOM (Every Minute On the Minute)

VETERAN SUPPLEMENT: 3 Rounds of the Following

COOL DOWN:
Overhead Tricep Stretch 30 seconds each
Upwards Dog for 30 seconds
Downwards Dog 30 seconds

Workout 2 – 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
40 seconds sprint pace, then 20 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION* 3 Rounds:

COOL DOWN:
Standing Single Leg Hamstring Stretch for 30 seconds each
Standing Single Leg Quad Stretch for 30 seconds each
Seated Leg Over and Twist for 30 seconds each

Workout 3 – Strength

WARM UP:
10 Leg Swings
10 A-Skips
10 B-Skips
10 Scorpions
* 2 rounds

MAIN: 17 Minute AMRAP:

VETERAN SUPPLEMENT: 3 Rounds of the Following

COOL DOWN:
Overhead Tricep Stretch 30 seconds each
Upwards Dog for 30 seconds
Downwards Dog 30 seconds

Workout 4 – 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
40 seconds sprint pace, then 20 seconds slow pace
* 10 rounds THEN
2 minutes cool down pace

VETERAN SUPPLEMENT *RECORD YOUR TIME OF COMPLETION* 3 Rounds:

COOL DOWN:
Standing Single Leg Hamstring Stretch for 30 seconds each
Standing Single Leg Quad Stretch for 30 seconds each
Seated Leg Over and Twist for 30 seconds each

Workout 5 – Strength

WARM UP:
10 Leg Swings
10 A-Skips
10 B-Skips
10 Scorpions
* 2 rounds

MAIN: 3 Rounds For Time (17 Minute Time Cap):

VETERAN SUPPLEMENT: 3 Rounds of the following

COOL DOWN:
Overhead Tricep Stretch 30 seconds each
Upwards Dog for 30 seconds
Downwards Dog 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 – 5 points

* Special Op #1: Make and drink some bone broth.

* Special Op #2: Jump on a trampoline with your child.

* Special Op #3: Ford a stream, river, or creek.

5. MOOT

Join us Friday at 3 PM Central Time for our weekly Moot – 5 points for live or 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 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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