Ranger Workout of the Week

We are in week 2 of a 5 week cycle. Let's get to the workout.





Monday: Total Body

Floor Press: 5,3,2,1 (perform a 1 rep max on the last set)

Squats W/Chains: 4x3 80% w/40lbs of chains

Circuit:

Alt. Dumbbell Press: 10 reps
Glute-Ham Raise: 10 reps
Dumbbell Rows: 20 reps
Leg Curls: 10 reps
Pull-Ups: 10 reps
Triceps Extension: 10 reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Tuesday: Set the squad up on the following stations, 2 people per station.
1. Tire Flip
2. Burpee/Push-Ups
3. Burpee/Pull-Ups
4. Rope Climb
5. Sled Sprint

30/30: Perform exercise for 30 sec. Rest 30 sec. and proceed to the next exercise. Rest 2 min. between rounds. Perform 10 rounds.

Wednesday: Total Body

Single Arm Overhead Kettlebell Press; 4x3

Good Mornings: 4x5

Circuit:

Dumbbell Bench Press W/Pause: 10 reps
Pistol Squats: 3 reps
Weighted Pull-Ups: 3 reps
Walking Lunges: 20 yards
Alternating Up-Right Row W/Kettlebell: 15 reps
Close Grip Bar Push-Ups: Max reps
Biceps: 15 reps

Perform 2 rounds of the circuit with no rest. Go as heavy as possible while maintaining perfect form. Don't go to failure!

Thursday: 1 mile warm up run. Weighted hill sprints W/ 30 lb. Xvest. Sprint up and walk down. 3 mile run.

Friday: Total Body Circuit

1, 16 or 24kg Kettlebell; Set up 12 cones at 20 yards a part. Perform the series of exercises at each cone and perform walking lunges between the cones. Start with your right arm.

1. Kettlebell Snatch: 5 reps
2. One Arm Push Press Squat: 5 reps
3. One Arm Kettlebell Row: 5 reps
4. Push-Ups w/hand on Kettlebell: 5 reps
5. One Arm Power Pull: 5 reps
Repeat with left arm. Lunge to first cone and repeat.

Saturday: 5 mile run

Sunday: Rest and go to church

Have a great week! Train hard and smart! NO EXCUSES!