Ranger Workout of the Week

We are in week 2 of our 2 week shake up. All our training will be out doors. We will train with kettlebells, body weight and various other implements. We will train on Monday, Wednesday and Friday and perform medium to long runs on Tuesday, Thursday and Saturday. Remember to perform a dynamic warm-up prior to each training session and a static stretch post workout. Here we go!

Monday: Total Body

Clean 2 medium weight kettlebells and press overhead to arms length.
Walk 20 yards, perform 20 push-ups with your hands on the kettlebells, 20 mountain climbers and 10 front squats. Press the kettlebells back to arms length and return to the starting line. Repeat for 10 min. with as little rest as possible.

This is a Prowler relay. You will need 4 prowlers and a space 100 yard long. Place cones at 20 yard increments. Have squads competing against each other. Sprint with the prowler for 20 yards and perform 20 push-ups, sprint to 2nd cone and perform 20 mountain climbers, sprint to the 3rd cone and perform 10 burpees, sprint to the 4th cone and perform 20 sit-ups and sprint to the 5th cone and perform 20 body weight squats. Team member #2 takes over. Repeat until you have a winner!

Tuesday: Run 5 miles

Wednesday: Total Body

1. Prowler Sprint: 50 yards
2. Farmers Walk: 50 yards
3. Sand Bag Carry: 50 yards
4. Bear Crawl: 50 yards
5. Pull-Ups: 20 reps
6. Push-Ups: 20 reps

Again, have your squads compete against each other. Perform 4 round of this circuit.

Thursday: Run 5 miles

Friday: Total Body W.O.D.

Set up 8 cones at 20 yards apart. Start at cone 1 and perform 5 push press squats, 5 power pulls, 10 push-ups, 5 renegade rows. Clean the kettlebells, press overhead and walk to cone 2. Place the kettlebells on the ground. Run back to cone 1, flip a tire for 1 rep, run to the prowler, sprint with it for 20 yards. Run back through cone #1 to your kettlebells and repeat. Continue through 8 cones. Record time!

Perform as many rounds as possible in 45 min. Record number!

Saturday: 5 mile run

Sunday: Rest and go to church!

Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!