Ranger Workout of the Week

I hope everyone had a great Thanksgiving. We are coming off of a delaod week. For the next 2 weeks, we will focus on muscle hypertrophy. Always perform a dynamic warm up prior to training and a static stretch post workout. Here we go!

Monday:

Bench Press: 2X Max Reps with your body weight: Rest 3 min. between sets

Squats: 2X Max Reps with your body weight: Rest 3 min. between sets

Circuit:

Dumbbell Chest Flys: 10 reps
Dumbbell Bench Press: 5 reps

Glute-Ham: 10 reps
Alt. Reverse Lunges: 5 reps ea. leg

Reverse Flys: 10 reps
Weight Pull-Ups: 5 reps

Good Mornings: 5 reps
Kettlebell Swings: 10 reps

Dumbbell Triceps Extension: 5 reps
Band Push Downs: 30 reps
Barbell Curls: 10 reps
Band Curls: 30 reps

Perform 2 rounds of the circuit

Tuesday: Run a 1 mile warm up. Run a 100 yd. sprint. Perform 20 push-ups and 10 pull-ups. Perform 10 rounds. Run 3 miles.

Wednesday:

Standing Military Press: 2X Max Reps with 65% of your body weight

Dead Lift: 2X Max Reps with your body weight

Circuit:

Dumbbell Bench Press: 5 reps
Band Flys: 30 reps

Leg Extension: 10 reps
Seated Bag Push: 20 yards

Renegade Rows: 5 reps
Band Reverse Flys: 30 reps

Close Grip Bench: 5 reps
Band Push Downs: 30 reps
Cable Curls: 10 reps
Band Curls: 30 reps

Perform 2 rounds of the circuit

Thursday: Run a 1 mile warm up. Perform 5 rounds of the circuit below.

1. 20 Push-Ups
2. Rope Climb
3. 50 yard sand bag run

Run 3 miles

Friday: Battle Buddy Workout

1. Push Press Squats: 10x5
2. Run 1/4 mile
3. Double Cleans: 10x5
4. Run 1/4 mile
5. Push-Ups: 10x10
6. Run 1/4 mile
7. Pull-Ups: 10x10
8. Run 1/4 mile

Saturday: Run 5 miles

Sunday: Rest and go to church

Have a great week. NO EXCUSES!

Ranger Workout of the Week

We are in week 5 of our 5 week cycle, deload week. This is also Thanksgiving week. We will train Monday, Tuesday, Wednesday, take Thursday, Thanksgiving Day off, train Friday and Saturday and off Sunday. Perform foam roller exercises and a dynamic warm up prior to each workout. Here we go.

Monday, Tuesday, Wednesday:

Run 1 mile

TGU: 5 each side
Windmill: 5 each side

1. Forward Sled Pull: 20 yards
2. Backward Sled Pull: 20 yards
3. Kettlebell Snatches: 10 each arm
4. Reverse Hypers: 10 reps
5. Push-Ups: 20
6. Pull-Ups: 20 reps
7. Hanging Leg Raises: 20 reps
8. Knee Crossovers: 20 reps
9. Get Up Sit-Ups: 20 reps

Perform 2 Rounds

Static Stretch

Thursday:

Thanksgiving Day: EAT!

Friday:

Run 5 miles

Saturday:

Run 5 miles

Sunday:

Off! Go to church!

Ranger Workout of the Week

We are in week 4 of a 5 week cycle. We will delaod next week and take Thanksgiving Day off. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

Floor Press: 4x2 (work up to 75-90%)

Box Squats: 4x2 (work up to 65-80%)

Circuit:

Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Row Ladder: 5,10,15 reps (decrease weight each set)
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Set up an exercise for each member of the squad. Perform 30 sec. intervals and rotate during 30 sec. rest. Rest 3 min. between rounds. Perform 5 rounds.
Exercises:
1. Prowler or sled sprints
2. Heavy rope
3. Burpee
4. Mountain climbers
5. Tire flip
6. Rope climb
7. Up/downs
8. Push-ups
9. Pull-ups

Wednesday:

Double Overhead Kettlebell Press: 4x1

Rack Pulls: 4x2 (work up to a 2 rep max)

Circuit:

Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 1 rep plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 90 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Perform 10 pull-ups at the bottom of the hill and 20 push ups at the top of the hill. Run 3 miles.

Friday:

Put the squad in teams of 2. Perform the prescribed sets and reps as a team. One person will work while the other rests.

1. Double Cleans: 10x5
Run 200 yards
2. Push Press Squats: 10x5
Run 200 yards
3. Prowler or Sled Sprint: 10 rounds of 25 yards
Run 200 yards
4. Tire Flip: 20 flips
Run 200 yards
5. Push-Ups: 10x10
Run 200 yards
6. Pull-Ups: 10x5
Run 200 yards

Saturday: Run 5 miles

Sunday: Rest and go to church!

Ranger Workout of the Week

I was early last week, late this week. NO EXCUSES! We are in week 3 of a 5 week cycle. Remember to perform a dynamic warm up prior to each training session and a static stretch post training. Here we go! NO EXCUSES!

Monday:

Floor Press: 4x3 (work up to 75-80%)

Box Squats: 4x3 (work up to 65-70%)

Circuit:
Incline D.B. Bench Press: 8 reps
Weighted Pistol Squats: 3 reps
Dumbbell Rows: 25 reps
Hip Raises: 10 reps
Pull-Ups: 5 reps, 6 sec. eccentric
Triceps Extension: 8 reps
Superset
Band Push Downs: 20 reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Tuesday:

Run a 1 mile warm-up. Perform 15 rounds of Prowler or Sled Sprints. 15 sec. on, 45sec. rest. Run 3 miles.

Wednesday:

Double Overhead Kettlebell Press; 4x2

Rack Pulls: 4x3 (work up to a 3 rep max)

Circuit:
Dumbbell Bench Press: 8 reps
Bulgarian Split Squats:; 5 reps
Weighted Pull-Ups: 2 reps plus 5 reps no wt.
Glute-Ham Raise: 10 reps
Bent Over Laterial Raise: 15 reps
Iso Push-Up Hold: 75 sec.
Superset
Bar or Ring Push-Ups: Max reps
Biceps: 15 reps
Reverse Hypers: 10 reps

Perform 2 rounds as heavy as possible. Don't go to failure and no forced reps.

Thursday:

1 mile run. Find a hill or long steps. 10 sprints at 100% effort. Run 3 miles.

Friday:

30/30

1. Double Cleans
2. Push Press Squats
3. Pull-Up Burpee
4. Ring Push-Ups
5. Seated Bag Push
6. Prowler Sprint
7. Sled Sprint
8. Heavy Rope
9. Plank

Perform 3 rounds at 100% effort!

Saturday: Run 5 miles

Sunday: Rest and go to church!