Ranger Workout of the Week

This week is deload week. If you have been working hard for the past 4 weeks, you need this deload week. I know I sure do. Make sure to always perform an active warm up and dynamic stretch prior to training and a static stretch post training. Here we go.

Monday:

Prowler Push or Sled Pull: 20yds.
Backward Sled Pull: 20yds.
Bent Over Sled Pull: 20yds.
Kettlebell Swings: 20 reps
Reverse Hyper: 20 reps

3 Rounds

Band Circuit: 2 rounds of 30 reps

Tuesday:

5 mile run

Wednesday:

Bands: 1 set of 30 reps

Pull-Ups: 10 reps
Ring Push-Ups: 10 reps
Horizontal Ring Pull-Ups: 10 reps
Bosu Push-Ups: 10 reps
Kettlebell Swings: 10 reps
Reverse Hypers: 10 reps

Perform 2 Rounds

Bands: 2nd set of 30 reps

Thursday:

Run 5 miles

Friday:

10 Min. Snatch Test: Perform as many kettlebell snatches as possible in 10 minutes. Use a 24kg kettlebell. 200 is the minimum goal.

Saturday:

12 mile march

Sunday: Off and go to church

Have a great week and remember, NO EXCUSES!