Ranger Workout of the Week

This week we are starting on a new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. Remember to always perform a dynamic warm up and a post workout static stretch. Work hard and smart and have a great week! NO EXCUSES!

Monday: Total Body

Bench Press: 4x5

Dead Lift: 4x5

Circuit:
Pistol Squats: 5 ea.
Laterial Raise/Bent Over Raise: 10 ea.
Glute Ham Raise: 10
Triceps Extension: 8
Biceps: 10
Hanging Leg Raises: 10

Perform 3 Rounds

Tuesday: Prowler Sprints and Sled Drag. Set up a prowler and a sled side by side. Attach a rope to the sled (the same length as the prowler sprint) Load both the sled and prowler with ample weight. Sprint with the prowler for 20 yards. Grab the rope and pull the sled to you, i.e. 20 yards. Run 1/4 mile. Set this up as a squad drill. It should be continuous. Repeat for 50 minutes.

Wednesday: Total Body

Kettlebell Overhead See Saw Press: 4x5

Clean Pulls: 4x5

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 5
Leg Extension: 10 ea.
Triceps Push downs: 10
Biceps: 10
Roman Chair Sit-Ups: 10

Perform 3 Rounds

Thursday: Find a big hill or a long flight of steps. At the bottom of the steps, perform 10 pull-ups. Sprint to the top of the hill/steps. Perform 20 push-ups. Get to the bottom of the hill/steps. Perform 20 rounds. Run 5 miles.

Friday: Total Body Circuit

1. Push Press Squats: 5
2. Power Pulls: 5
3. Push-Ups on Kettlebells: 10
4. Burpees w/kettlebells: 10
5. Double Cleans: 10
6. Sprint 100 yards

Perform 4 Rounds

Saturday: Run 5 miles

Sunday: Go to church and rest!

Ranger Workout of the Week

We reloaded last week so this week we will do a true deload. We are going to back off of strength training this week. We will increase intervals, cardio and perform some kettlebell work. Remember to perform a dynamic warm up pre workout and a static stretch post workout. Use this week to recover from injuries and work on your weak areas. Have a great week and remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Monday, Wednesday, Friday:

1. Push Ups: 20
2. Pull Ups: 20
3. Burpees: 20
4. Mtn. Climbers: 20 each leg
5. Body Wt. Squats: 20
6. Dips: 20
7. Chin Ups: 20

Perform 3 rounds

Tuesday, Thursday, Saturday:

Run 1 mile: Run 1 mile of intervals sprinting 100m and jogging 100m until you complete the mile. Run a 1 mile cool down and stretch.

Easy week. Again, work on weak areas and recover injuries.

WORK

Work! This is a word a lot of people are afraid of. People run from it! People make excuses to keep from doing it. Even scarier that work is HARD WORK! That is what it takes to become fit, hard work. Currently, Team Pro Performance is on a quest to get into the best possible condition ever. We are all on the New Pro Fit Nutrition plan plus training hard. Everyone has leaned up and lost pounds. Personally, I have lost 22lbs. in 14 weeks and dropped 8% body fat. My goal is to drop below 10% body fat. I will accomplish that goal within the next 6 weeks. How, proper nutrition and hard work! That's it. There's no magic pill or potion, no fad diet or special workout plan like you see in the fitness magazines or on infomercials. Just plain old fashion sweat and work. If you really want to become fit, come check us out at Pro Performance. Remember, NO EXCUSES! JUST RESULTS! Train hard and smart and God Bless!

Scott Hines Sr. EdM, C.S.C.S. RKC II
www.pro-performance.net

Ranger Workout of the Week

This isn't really a deload week but a gut check week. We will perform 20 rep total body circuits. We will separate the men form the boys this week. Remember to always perform a dynamic warm-up prior to all workouts and a post workout static stretch. Train hard, smart and with a purpose. Remember, No Excuses! Here we go!

Monday: Total Body

1. Squats: 20 reps
2. Dumbbell Bench Press: 20 reps
3. Dead Lift: 20 reps
4. Renegade Rows: 20 reps each arm
5. Alternating Reverse Lunges: 20 reps each leg
6. Ring Push-Ups: 20 reps
7. Kettlebell Swings: 20 reps
8. Pull-Ups: 20 reps
9. Hanging Leg Raises: 20 reps

Perform 2 rounds with little or no rest between exercises. Rest 2-3 min. between circuits. Choose a weight that will allow you to go to 1 reps before failure. Add weight to the body weight exercises if necessary.

Tuesday: Intervals: Sprint the straights and jog the curves for 1 miles, then jog the straights and sprint the curves for 1 miles. After each quarter, perform 50 reps of core work.

Wednesday: Total Body

1. Double Kettlebell Cleans: 20 reps
2. Kettlebell Front Squats: 20 reps
3. Bench Press: 20 reps
4. Horizontal Pull-Ups: 20 reps
5. Reverse Lunge Pass Thru: 20 reps each leg
6. Double Overhead Press W/Kettlebells: 20 reps
7. Kettlebell Power Pulls: 20 reps
8. Plank: 2 min.
9. Sit-Ups: 20 reps

Perform 2 rounds with little or no rest between exercises. Rest 2-3 min. between circuits. Choose a weight that will allow you to go to 1 reps before failure. Add weight to the body weight exercises if necessary.

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Viking Push Press: 20 reps
2. Front Squats: 20 reps
3. Push-Ups on Kettlebells: 20 reps
4. Double Cleans: 20 reps
5. Bear Crawl: 20 yards
6. Burpees W/Kettlebells: 20 reps
7. Overhead Walk W/Kettlebells: 20 yards
8. Sprint 100 yards

Perform 4 rounds with little or no rest between exercises. Rest 2-3 minutes between sets. Use a light kettlebell (16kg) Trust me, if performed at the right pace, this will be plenty. If this is to light, use a 20kg or 24kg.

Saturday: OFF

Sunday: Go to church and rest

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

Ranger Workout of the Week

We are in the 4th and final week of our hypertrophy phase. Next week we will do what I like to call a super deload week. You'll have to wait until next week. Remember to always perform a dynamic warm-up prior to all workouts and a post workout static stretch. Train hard, smart and with a purpose. Remember, No Excuses! Here we go!

Monday: Upper Body

Dumbbell Bench Press: 3x10 (pause each rep at bottom)
Dumbbell Rows: 3x10 (pause each rep at top)
Dumbbell Flys: 3x20
Cable Up-Right Rows: 3x10 (pause at top)
Dumbbell Laterial Raise: 3x20 (pause at top)
Pull-Ups: 3x10 (pause at top and bottom)
Rope Push downs: 3x10
Dumbbell Curls: 3x10
Dumbbell Triceps Extension: 3x10
Cable Curls: 3x10
Abs: 300 reps

Tuesday: Intervals: Sprint the straights and jog the curves for 2 miles, then jog the straights and sprint the curves for 2 miles. After quarter, perform 50 reps of core work.

Wednesday: Lower Body

Pistol Squats: 3x10 Each leg, (add wt. if you can)
Front Squats: 3x10
RDL: 3x10
Leg Extension: 3x10
Glute-Ham Raise: 3x10
Reverse Lunges: 3x10 each leg
Reverse Hyper: 3x10

Thursday: Intervals: Run 8 timed 1/4's with 1 min. rest between runs. Perform 25 reps of core work during that min. rest.

Friday: Total Body

2 Kettlebells

1. Double Clean to Push Press:
2. Front Squat:
3. Double Swings:
4. Push-Ups:
5. Renegade Rows:
6. Run 1/4 mile

Perform exercises 1-5 for 30 sec. each, no rest in between exercises. Run 1/4 mile. Repeat the circuit for 3 additional sets. Rest after the 1/4 mile run as needed. No more than 2 min.

Saturday: 5 mile run

Sunday: Go to church and rest

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