Ranger Workout of the Week

We are in week 3 of an 8 week power and speed cycle. Perform a dynamic warm up prior to each training session and a static stretch post workout. By the way, Team Pro Performance is running a 1/2 marathon on March 6th. Should be interesting. Here's the workout!

Monday:

2 Board Press: 5,3,1+ @ 75%, 85%, 95%

Box Squats: 8x2 @ 65%

Circuit:

Dumbbell Bench Press: 5
Renegade Rows: 10

Glute_Ham: 10
Leg Swings: 5ea
Hip Hypers: 5ea

Weighted Pull-Ups: 2
Weighted Pistol Squats: 3ea

Triceps Extensions: 8
Biceps: 10

Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds

Tuesday:
Run a 1 mile warm up. 10 rounds of heavy Prowler or sled sprints: Work 15 seconds on and 60 seconds rest. Run 3 miles.

Wednesday:

Dumbbell Bench Press: 5, 3, 1+ @ 75%, 85%, 95%

Kettlebell Swings: 3x10
superset
Box Jumps with a Xvest: 3x3 jumps

Circuit:

Lateral Raise: 10
Face Pulls: 20

Power Runner: 5
Leg Swings: 5
Hip Hypers: 5

Pull-Ups: 10
Weighted Pistol Squats: 3ea

Triceps Push downs: 10
Biceps: 10

Reverse Hypers: 20
Knee Crossovers: 20

Perform 2 rounds

Thursday:
Run a 1 mile warm up. 10 hill or step sprints at 100% effort. Wear a 15lb. Xvest. Run 3 miles.

Friday:
Tabata Protocol: 20 sec. work. 10 sec. rest for 10 sets

Double Kettlebell Cleans:
Run 1/4 mile
Push Press Squats:
Run 1/4 mile
Push-Ups on Kettlebells:
Run 1/4 mile
Pull-Ups:
Run 1/4 mile

Saturday:
Run 5 miles

Sunday:
Rest and go to church! Have a great week! NO EXCUSES!