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!