Ranger Workout of the Week

This week we start phase 2 of our 8 week power cycle. Always perform a dynamic warm up prior to training and a static stretch post training.

Monday:

Floor Press: 5,5,5+ at 75%, 80%, 85% (Calculate your max at 80% of your 2 board press)

Box Squat W/Chains: 8x2 at 40% (80lbs of chains)

Circuit:

Dumbbell Bench Press: 5
Dumbbell Rows: 10
Glute-Ham Raise: 10
Ballistic Leg Swings: 5
Wt. Pull-Ups: 5
Heavy Prowler Sprint: 20 yds.
Triceps Extension: 8
Biceps: 10
Reverse Hypers: 10
Weighted Hanging Leg Raises: 10

Perform 2 rounds of the circuit.

Tuesday:
Run 1 mile; Perform dynamic warm-up; Obstacle course run. Run 3 miles

Wednesday:

Double Kettlebell Overhead Press: 3x10

Banded Kettlebell Swings: 3x10
Superset
Box Jumps: 3x3

Circuit:

Band Lateral Raise: 30
Band Reverse Flys: 30
Leg Curls: 10
Ballistic Leg Swings: 5
Lat Pulls: 10
Leg Extension: 10
Band Push Downs: 30
Band Curls: 30
Reverse Hypers: 20
Ring Knee Crossovers: 20

Perform 2 rounds of the circuit.

Thursday:
Run 1 mile; Perform a dynamic warm-up; Perform 10 pull-ups, run up hill or steps, perform 20 push-ups at the top. Jog down and repeat. Perform 10 rounds. Run 3 miles.

Friday:
Set out 8 kettlebells in descending order by weight, one for each squad member.

Perform kettlebell swings: Reps, 5,10,15,20,25,30,35,40
Run 1/4 mile
Perform 2 rounds

Set up 8, 20kg kettlebells: Perform 5 reps w/rt. arm, 5 reps w/lt arm, etc.
Run 1/4 mile
Perform 2 rounds

Saturday:
12 mile road march

Sunday: Rest and go to church