Preparing for Ranger School, RASP 1, RASP2, and selection starts with your ability to predict the events you can prepare for and being mentally tough enough to overcome the unknown.
W1D5
Warm Up: 12AMRAP - 10cal AAB + 20m Mid to Heavy Suitcase Carry + 10x Wall Ball
Main:
Push Up 4x25-30
Chin Up 4x10
Superset:
Tricep Ext. 4x10
Cable Curl 4x10
Superset 2:
DB Kick Back 4x10
Hammer Curl 4x10
Diamond Push Up 2x Max
Conditioning:
1-mile warm up run into 12x 1min Hard + 1min Easy
W2D4
2 Hour Trail Hike moderate tempo walk 13:30-14:00, bring water and light pack.
W2D3
Warm Up: 6x200ft Jacob’s Ladder
Main:
Ring Row 4x20
Wide Grip Pull Up 4x6
Straight Arm Pull Down 4x10
Delt Fly 4x10
Alt. Hammer Curl 4x10
Conditioning:
5-Mile Easy Run
W2D1
Warm Up: 20min Incline Tempo Walk (yes, walk)
Main:
Goblet Squat 5x20
Backsquat 4/4/3/3
Deadlift 3x10
Box Jump 4x20
Single Leg RDL 4x5
Conditioning:
10x 300m Run + 100m Lunge
Warm Up: 5x 20cal Dow + 10x Burpee Box Jump
Main:
Backsquat 5x20; then, 4x4
Deadlift 3x10
Box Jump 4x20
Conditioning:
Warm Up run 800m then 15x Min Hard + 1min Rest
W1D5
Warm Up: 21-18-15..6-3 Air Squat + 50m Run
Main:
Push Up 4x25-30
Chin Up 4x10
Superset:
Tricep Ext. 4x10
Cable Curl 4x10
Superset 2:
DB Kick Back 4x10
Hammer Curl 4x10
Diamond Push Up 2x Max
Conditioning:
3 Mile Run - during the run complete 3x 2min Hard + 2min Tempo (it’ll be 12 minutes of discomfort)
W1D4
Warm Up: 20-1 Push Up + Sit Up
Main:
Goblet Squat 4x20
Sumo Deadlift 4x4
Thrusters 4x10
Seated Single Arm Press 3x10
Shrug 4x10-15
Conditioning:
30min Easy Bike
W1D3
Warm Up: 6x 20cal Ski Erg
Main:
Lat Pull Down 4x20
Wide Grip Pull Up 4x6
Straight Arm Pull Down 4x10
Delt Fly 4x10
Alt. Hammer Curl 4x10
Conditioning:
4.5 Mile Run
W1D2
Warm Up: 5x 150 Jump Rope + 30x Push Up
Main:
Narrow Incline Bench 5x20
Flat Bench 4x4
Lateral Raise 3x10
Tricep Ext. 4x20
Conditioning:
20AMRAP - 6x Burpee + 6x25m Shuttle Sprint + 8x Pull Up
Old Man Program W1D1
Warm Up: 4x500m Row + 20x Wall Ball
Main:
Backsquat 5x20; then, 4x4
Deadlift 3x10
Box Jump 4x20
Conditioning:
2-Mile Tempo Run
W19D5
Warm Up: 300x Double Under
METCON 1: 15EMOM - 25m Sled Push #300
METCON 2: 6RFT - 40x Wall Ball + 20x Sledge Strike
METCON 3: 50cal AAB for Time
W19D4
Warm Up: 10EMOM 4x Burpee + 20m Sprint
Main:
2-Minute Push Up
2-Minute Sit Up
5-Mile Run For Time
Pull Up - Max
W19D3
Long Run: 7-mile run at 8:30-8:45/mile
W19D2
Main workout for today is Murph - in plate carrier complete 1-mile run then 100x Pull Up + 200x Push Up + 300x Air Squat + 1-mile run
Post WOD - 2-mile easy run w/out kit
W19D1
Warm Up: 10-20-30-5-10-15 Burpee Box Jump + DB Thrusters #20 + Cal Row
Main:
Leg Press 3x10
Sumo DL 3x10
Leg Ext. 3x10
Narrow Grip Bench 3x20
Push Up 4x Max
Tricep Ext. 4x10
Conditioning:
1-6-1 Run Pyramid w/1min recovery run between sets. Pace on the hard should be 6:30-6:50/mile
W18D5
Warm Up: 35-min Easy Spin (bike)
Main:
Beach Day Muscles - crush arms, arms, arms, and some shoulders. We’re talking biceps, biceps, more biceps and tris. Enjoy the weekend!
W18D4
Warm Up: 2-Mile Easy Run
Conditioning: 30AMRAP - 20m Hill Jumps + 200m Hill Sprint
W18D3
Warm Up: 12EMOM - Odd) 20x DU, Even) 12x DB Thruster #20-30
Main:
Incline Bench 3x10
Cable Fly 3x10
Superset:
Push Press 3x10
DB Kickback
Push Up 3x Max
Conditioning:
45min Run @ 7:50-8:15/mile
W18D2
Warm Up: 10-1 Heavy Wall Ball Clean + Burpee Over WB + 200m Run
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
4-Mile run, during run complete 4x 4:00 Tempo @ 7:00-7:15 + 1:00 @8:00, the remainder of the run can either be your warm up or cool down at any pace you decide.
W18D1
Warm Up: 30-20-10 Box Jump + Ski Erg Cal
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
1-mile run into 6x600m Run 1:00 rest between sets. Try and complete the sets in around 2:15-2:30
