Ranger Workout of the Week

We in week 2 of a 4 week cycle. We are going to focus on strength with multi-joint lifts and increase our fitness level with the circuit. Perform a dynamic warm up prior to your workout and a static stretch post workout. Have a great week!





Monday: Total Body

2 Board Press: 4x3 @ 85% of 1RM

Squats: 4x3 @ 85% of 1RM

Circuit:

Dumbbell Bench Press: 8 reps
Pistol Squats: 3 reps each leg
Renegade Rows: 5 reps
Glute-Ham Raise: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 8 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Tuesday: Warm up with a 1 mile run. Perform a dynamic warm up. Perform prowler or sled sprints for 40 yards immediately followed by 5 tire flips, 10 burpees, 20 mountain climber and 50 reps with a weighted jump rope. Rest fro 2 min. Perform 10 rounds. Run 1 mike. Stretch!

Wednesday: Total Body

Double Overhead Kettlebell Press: 4x3

Straight Bar Dead Lift: 4x3 @ 80% of 1 RM

Circuit:

1 Arm Dumbbell Bench Press: 8 reps
Pistol Squats: 5 reps each leg
Weighted Pull-Ups: 5 reps
Reverse Lunges: 5 reps
T-Bar Rows: 8 reps
Triceps Push Downs: 10 reps
Biceps: 10 reps

Perform 2 rounds of this circuit. Go as heavy as possible with perfect form. Don't go to failure!

Thursday: Warm up with a 1 mile run. Perform dynamic warm up. Find a hill or steps. Perform 10 pull-ups at the bottom of the hill. Sprint to the top of the hill and perform 10 push ups. Run back to the bottom. Repeat for 10 rounds. Rest as needed. perform a 1 mile run and then static stretch.

Friday: Total Body Circuit

This is the same circuit as last week. This week, perform the circuit with a 20 lb. Xvest. Use the same kettlebell weight as last week. Good Luck! Have Fun!

Run 1/4 mile
Push Press Squats: 5 reps
Kettlebell Snatches: 5 reps each arm
Prowler or Sled Sprint: 40 yards
Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Hanging Leg Raises: 10 reps

Perform 4 Rounds with as little rest as possible

Saturday: 6 mile run

Sunday: Rest and go to church

Have a great week! NO EXCUSES!