Ranger Workout of the Week

We are in the 2nd week of our 2 week mini cycle. You should be sore from last week. If you aren't, you didn't give 100% effort. I'm assuming everyone gave 100% effort so this weeks workout will be tailored accordingly. Remember to always perform a dynamic warm up prior to training and a static stretch post training. Here we go!

Monday:

Bench Press: 4x10

Squats: 4x10

(note: work up to a weight that is tough but manageable on BP & SQ)

Circuit

Chest Flys: 10
Bent Over Raise: 10

Leg Extension: 10
Leg Curl: 10

Triceps Push Down: 10
Cable Curls: 10

Power Runner: 10
Single Leg Hip Raises: 10

Perform 3 rounds of the circuit

Tuesday:

Run 1 mile for a warm up. Divide the squad into teams of 2. Each team will need 2 kettlebells, 16kg or 24kg. Each team will also need a sled or prowler. Set 2 cones at 50 yards apart. Place a kettlebell at each cone and the prowler or sled at cone A. Soldier 1 will perform 5 snatches with each arm and 5 gobble squats. Push the prowler for 50 yards to your partner. Soldier 1 then sprints back to his cone. Soldier 2 performs 5 snatches with each arm and 5 gobble squats, pushes the prowler to the cone and sprints back to his cone. Repeat for 10 rounds. Run 3 miles and then stretch.

Wednesday:

Double Kettlebell Overhead Press: 4x10

Trap Bar Dead Lift: 4x10

(note: work up to a weight that is tough but manageable on KB & DL)

Circuit:

Split Squats: 10
1 Leg RDL: 10

Dumbbell Bench Press: 10
Renegade Row: 10

Pull-Ups: 10
Kettlebell Up-Right Rows: 10

Band Push Downs: 20
Band Curls: 20

Perform 3 rounds of the circuit

Thursday:

Run 1 mile for a warm up. Find a hill or long flight of steps. Each soldier will need a 16kg or 24kg kettlebell.

Perform 10 snatches with each arm and sprint up the hill or steps. Perform 20 push-ups at the top. Run down and repeat. Perform 10 rounds. Run 3 miles and stretch.

Friday:

Partner Workout

Push Press Squats: 10x5
Run 200 yards
Power Pulls: 10x5
Run 200 yards
Ring Push-Ups: 10x10
Run 200 yards
Horizontal Ring Pull-Ups: 10x10
Run 200 yards
Snatches: 10x5
Run 200 yards

Saturday: Run 5 miles

Sunday: Rest and go to Church!