Ranger workout of the Week

We are in week 4 of this cycle. This is a deload week The template will be the same as last week. Refer to week 1 workout if you have questions about the program. Now here is the workout.

Perform your dynamic warm up prior to training and a static stretch after.

Monday: Total Body

Bench Press: 5,5,5 (40%, 50%, 60%)


Squats: 5,5,5 (40%, 50%, 60%)


Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10

Perform 2 rounds of the circuit

Tuesday: Dynamic warm-up; Run 1 mile, 20 rounds of Prowler sprints, 15 sec. work, 45 sec. rest. Run 1 mile

Wednesday: Total Body

Military Press: 5,5,5 (40%, 50%, 60%)


Squats: 5,5,5 (40%, 50%, 60%)


Aux. Circuit

1. Pull-Ups: 10
2. Glute-Ham Raise: 10
3. Dips: 10
4. Pistol Squats: 10 ea.
5. Ring Push-Ups: 10
6. Get Up Sit-Ups: 10

Perform 2 Rounds

Thursday: Dynamic Warm-Ups; Run 1 mile, perform 20 sets of hill sprints, rest as you walk down the hill, run 1 mile

Friday: Super Circuit

1. Push-Ups on Kettlebells: 20 reps
2. Renegade Rows: 5 reps each arm
3. Walking Lunges: 20 yards, 1 kettlebell
4. Run 1/4 mile
5. Pull-Ups: 20 reps
6. Prowler Sprint: 40 yards, 20,high handles, 20 low handles
7. Kettlebell Swings: 20 reps
8. Backward Sled Pull: 40 yards
9. Double Kettlebell Cleans: 10 reps

Use heavy Kettlebells!

Perform 4 rounds and record time. Send me your results!

Saturday: 5 Mile Run

Sunday: Rest and go to church

Post Comments and send me emails at scott@pro-performance.net

Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!