Ranger workout of the Week

This week will be phase 2 of our strength training. We will cycle the reps down and increase the weight on our core lifts. Again, We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!

Monday: Upper Body Strength Training

Incline Bench Press: 4x3
superset
Seated Rows: 4x5

Flat D.B. Press: 4x8
superset
Renegade Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Squats: 4x5, increase wt. from last week on last set
Glute Ham Raise: 4x8 with wt. added

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg, wt. added
Step ups: 5 reps each leg, hold dumbbells
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Double Cleans: 10 reps
Front Squats: 5 reps
Push-Ups: 20 reps
Power Pulls: 5 reps
Double Swings: 10 reps
Pull-Ups: 10 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

"The physicality of our world is a boundary only if our will is weak: A true champion can accomplish things a normal person would think impossible"
From the book; the art of racing in the rain

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Ranger workout of the Week

This weeks training will consists of 3 different workouts. We are going to focus on strength for your upper body on Monday, lower body on Wednesday and a total body work capacity workout on Friday. Each training session will begin with dynamic warm up and mobility exercises. Each training session should end with static stretching and cool down. On Monday, perform shoulder prehab training. Here we go!

Monday: Upper Body Strength Training

Bench Press: 4x5
superset
T-Bar Rows: 4x5

Incline D.B. Press: 4x8
superset
Dumbbell Rows: 4x8

Super Circuit: Perform 3 Rounds
Weighted Pull-Ups: 5 reps
Kettlebell See Saw Press: 5 reps
Up-right Rows: 8 reps
Triceps Extension: 8 reps
Dumbbell Curls: 10 reps
Get Up Sit-Ups: 10 reps
Hanging Leg Raises: 20 reps

Wednesday: Lower Body Strength Training

Squats: 4x5
Glute Ham Raise: 4x10

Super Circuit: Perform 3 Rounds
Pistol Squats: 5 reps each leg
Step ups: 5 reps each leg
Kettlebell Front Squats: 5 reps
Kettlebell Swings: 10 reps
Incline Sit-ups: 20 reps
Floor Wipers: 10 reps each side

Friday: Total Body Work Capacity

Kettlebell Snatch: 10 reps each arm
Zercher Squats: 10 reps
Power Pulls: 10 reps
Push-Ups: 20 reps
Kettlebell Swings: 20 reps
Pull-Ups: 20 reps
Walking Lunges: 20 yards
Rest 2 minutes between rounds
Perform 5 rounds

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Ranger Workout of the Week

This week I'm sending out 2 workouts. One for the weight room and one with kettlebells. Here is the weight room workout.

This workout is designed for a squad of eight, thus eight exercises. Each exercise will be performed for 30 sec. with one min. rest between exercises. Each Ranger will rotate exercises after one set. You should perform this circuit for 3-4 rounds. Each succeeding set should be harder. If it isn't, your weight is to light. Count your reps on each exercise. COMPETE! Focus on form! Good luck, NO EXCUSES! JUST RESULTS!

DYNAMIC WARM UP
SHOULDER PREHAB

1. Squats
2. Dumbbell Bench Press
3. Dead Lift
4. Pull Ups
5. Feet Elevated Push-Ups
6. Barbell Power Pulls
7. Dumbbell Triceps Extension
8. Dumbbell Curls (yes curls!)

Perform 3 sets of planks at the end of the workout. 2 minute sets!
Static stretching

This workout could be your 2nd workout of the week as well. Perform sets of 5 on multi-joint exercises and sets of 10 on single joint exercises. This changes the energy system being worked.

Kettlebell Workout

DYNAMIC WARM UP

Use one heavy kettlebell You will also need a jump rope
Perform the exercise for 30 sec. and rest for 30 sec. Perform 5 rounds

1. Zercher Squats
2. Pull-Ups
3. Kettlebell Swings
4. Push-Ups
5. Power Pulls from the Ground
6. Jump Rope

Go as hard as you can each set. Perform as many reps as possible. DON'T PACE YOURSELF! COMPETE, COMPETE, COMPETE!

Static Stretch

Ranger Workout of the Week

Ranger Workout of the Week

Equipment Needed: 2 medium weight kettlebells, 1 heavy kettlebell, pulling sled, big tire






Here is the workout:
1. Double kettlebell cleans: x 5 reps
2. Push press squat: x 5 reps
3. Power Pulls: x 5 reps
4. Push ups on kettlebells: x 10 reps
5. Back peddle while pulling the sled: 50 yards
6. Kettlebell swings: x 20 reps
7. Sprint while pulling the sled: 50 yards
8. Tire flip: x 5 reps

PERFORM 5 ROUNDS
Rest 30 sec. to 1 min. between rounds
You should be able to complete this workout in 30-40 minutes

Explanation:
Squad leaders, split your squad into groups of 2. Each group will have a set of kettlebells, a single heavy kettlebell, a sled and a tire. Each pair should compete against each other. The 1st person will perform the double cleans, push press squats, power pulls and push-ups. They will then run to the sled and start the back peddle sled pull. When the reach the 50 yard mark and stop, they will then start the 20 kettlebell swings. When they get to rep 10, the 2nd person will start. The 1st person sprints back while pulling the sled and then performs the 5 tire flips. By the time person #1 has rested and is ready to begin the 2nd round, his partner should be on rep 10 of his swings. Try to keep them at this pace. The 2 man team will be pushing each other plus will be competing against the other 2 man teams within the squad. If you have any questions, please feel free to email me at:
scott@pro-performance.net

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Weights that should be used:
45-70 lb kettlebells on 2 kettlebell exercises
70-100 lb kettlebell for swings
135-180 lbs on the sled
300-400 lb tire

Good Luck! Train with a purpose and remember, NO EXCUSES! JUST RESULTS!
Train hard and smart and God Bless!

Ranger Workout of the Week

New Weekly Post! Ranger workout of the week.





This past week I had the privilege and honor to work with and train a group of Army Rangers. What a great experience! Upon request of these solders, I will be posting a Ranger Workout of the Week. Here we go.

We'll begin with a dynamic warm up:
1. Body weight squats x 20
2. Alternating lunges x 10 each leg
3. Alternating crossover lunges x 10 each leg
4. Alternating side lunges x 10 each leg
5. shoulder rotations forward and backward x 10 each direction
6. 10 way raise with 5 lb plates x 10 reps each

WORKOUT
Equipment needed: 2 kettlebells and a pull-up bar

1. Push press squats x 10 reps
2. Pull-ups x 10 reps
3. Front squats x 10 reps
4. Power pulls x 10 reps
5. Push-ups x 10 reps
6. Hand 2 hand swings x 10 reps each arm
7. Sprint 50 yards

Rest for 1-2 minutes and repeat for 5 circuits