Ranger Workout of the Week

This is the 4th week of the cycle and deload week. We will pick up our conditioning on Tuesday and Thursday and do a 12 mile march on Saturday. Remember to perform a dynamic warm up prior to each workout and a static stretch after. Have a great week!

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. Ring Push-Ups: 10
3. Dumbbell Rows: 10 ea. arm
4. Reverse Lunges: 5 reps each leg
5. Dumbbell Triceps Extension: 10
6. Straight Leg Hanging Leg Raises: 10

Perform 2 rounds of the circuit

Tuesday: Dynamic warm-up: Run 1 mile: Prowler Sprints: Perform 20 rounds with a 40 lb Xvest, 15 sec. work, 45 sec. rest. Run 3 miles without Xvest.

Wednesday: Total Body

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

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

Aux. Circuit

1. Power Shrugs from the Floor: 5
2. Dips: 10
3. Pull-Ups: 10
4. Walking Lunges: 20 yds
5. Dumbbell Curls: 10
6. Wt. Roman Chair Sit ups: 10

Perform 2 Rounds

Thursday: Dynamic Warm-Ups: Run 1 mile: Run 12 sets of hills or steps. 30 yd. distance. Run 3 miles (perform steps or hills with a 40lb. Xvest)

Friday: Super Circuit

1. Double Snatch: 20 reps
2. Push-Ups on Kettlebells: 20 reps
3. Pull-Ups: 10 reps
4. Run 1/4 mile
5. Prowler Sprint: 30 yards

Perform 4 rounds with as little rest as possible. Time to beat: 26:32 Post your time!

Saturday: 12 mile march

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!