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!