Ranger Workout of the Week

We are in week 4 of our strength phase. Perform a dynamic warm-up pre workout and a static stretch post workout.

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Band Flys: 30,30,30
4. Band Reverse flys: 30,30,30
5. Kettlebell See Saw Press: 10,10,10
6. Band Lateral Raise: 30,30,30
7. Bar Push-Ups: 30,30,30
8. Dumbbell Curls: 10,10,10
9. Rope Push-downs: 10,10,10
10. Band Curls: 30,30,30

Perform 3 rounds with little or no rest.

Tuesday: Power Day: Perform dynamic warm-up. Perform drop squat to vertical jump to 50 yard sprint. Perform 10 rounds with 3 min. rest between sets. Make sure to static stretch post workout.

Wednesday: Leg Day

1. Trap Bar Dead Lift: 5,3,2
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extensions: 10,10,10
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 20,20,20
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Weighted Seated Twists: 20,20,20

Perform 3 rounds with little or no rest:

Thursday: Interval Day: Perform dynamic warm-up. Perform 1/4 mile intervals. Ex. Run a 1/4 at 90% then jog a 1/4. Perform 3 miles. Make sure to static stretch post workout.

Friday: Total Body

30/30 5 Rounds per exercise

1. Push Press Squats:
Run a 1/4 under 2:00 min.
2. Renegade Rows:
Run a 1/4 under 2:00 min.
3. Push-Ups on Kettlebells
Run a 1/4 under 2:00 min.
4. Double Cleans
Run a 1/4 under 2:00 min.

Pull-Ups/Mtn. Climbers 30/30 NO REST

Saturday: Run a hard 5 miles

Sunday: Rest and go to church!