Body Of A Warrior Lifestyle: Week of 20211011

Body Of A Warrior:
Week of October 11, 2021

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 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.

Weekly Overview Video

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 Stretch 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 – 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 attendance 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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