Ranger Workout of the Week

This week we are in week 3 of our new cycle. Back to the basics utilizing the weight room and traditional strength training, body weight exercises, kettlebell training and various other implements. This week will look very similar to last week but a little heavier. 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: 4x2

Dead Lift: 2x20

Circuit:
Pistol Squats: 3 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: 4x2

Manta Ray Squats: 2x20

Circuit
Reverse Lunges: 5 ea.
Dumbbell Bench Press: 8
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:

Run 1/4 mile
Push Press Squats: 10
Snatches: 10 ea. arm
Pull-Ups: 10
Push-Ups on Kettlebells: 20
Renegade Rows: 10 ea. arm

Perform 4 Rounds

Saturday: OFF

Sunday: OFF Go to Church!