31MAR

Ranger Prep Winter W16D5

Uniform: OCPs

Warm Up 1.5 Mile Run

Then…

8x75m Swim

5min Tread Water

10min Continuous Swim (side stroke)

Then…

8 Rounds: 50x 4count Flutter Kicks + 25m Sprint

Cronus Fit
29MAR

Ranger Prep Winter W16D3

METCON 1: 1-Mile Tempo Run into 21-15-9 Burpee +  Wall Ball

METCON 2: 20AMRAP 200m Shuttle Run (20m Interval) + 40m Walking DB lunges #40-50

METCON 3: 6x500m Row + :60 Rest

Cronus Fit
28MAR

Ranger Prep Winter W16D2

METCON 1: 21-15-9 TTB + Wall Ball + Jumping Alt. Squats

METCON 2: 12AMRAP 15cal AAB + 15x Hang Power Snatch #75

METCON 3: 6RFT - 10x Front Squat #155 + 20m Sled Push BW + 400m Run

Cronus Fit
27MAR

Ranger Prep Winter W16D1

Last Week Before a New Cycle

Warm Up:

8x200m Hard Jog + 20x Air Squat + 10x Push Up

RPFT - 2min Max Push up and then sit-ups, 5-Mile Run for Time, max effort chin ups

Cronus Fit
24MAR

Ranger Prep Winter W15D5

Strength:

Chin Up 8x8

Inverted Ring Row 4x10

Bentover Row 4x10

Cable Curl 3x20

METCON 1: 16AMRAP 200m Run + 10x Heavy Sandbag Clean #150-200

METCON 2: 6 Rounds for Time - 8x Burpee Over Bar + 10x Dual KB Snatch #30 + 2x Rope Climb + 30cal Row

Cronus Fit
23MAR

Ranger Prep Winter W15D4

Conditioning: 8-Mile Ruck #60

Cronus Fit
22MAR

Ranger Prep Winter W15D3

RDL 3x10

Bulgarian Squat 3x10

Push Press 3x10

Lateral Raise 3x10

Shrug 3x10

Conditioning:20x 1min Hard Run + 1min Rest

Cronus Fit
21MAR

Ranger Prep Winter W15D2

Strength:

HexBar Deadlift 3x10

Wide Grip Pull Up 3x10-12

Cable Row 3x12-15

Hammer Curl 3x12-15

Isolation Curl 3x20

Conditioning:

5-mile Run for Time

Cronus Fit
20MAR

Ranger Prep Winter W15D1

Strength:

Narrow Grip Bench 3x10-12

Incline Pause Bench 3x10-12

Front Raise 3x10

Tricep Ext. 3x20

Hanging Knees to Chest 3x20-25

Conditioning:

Running: 4min Warmup then 15x 1min Easy + 1min Hard

Cronus Fit
17MAR

Ranger Prep Winter W14D5

Landmine Press 3x10-12

Barbell Push Press 3x20

Narrow Push Up 3x50

Tricep Ext. 3x12

Bench Dips 3x12

Conditioning:

1000m Row + 50 GHDSU + 500m Row + 25 TTB

2-Mile Easy Run

Cronus Fit
16MAR

Ranger Prep Winter W14D4

Conditioning:

2-Hr Spin (80-90rpm)

Cronus Fit
15MAR

Ranger Prep Winter W14D3

SSB 3x10

Split Squat 3x10

Incline Bench 3x10

Decline Fly 3x10

Straight Arm Pull Down 3x10

Conditioning: 24min Run - first 4min warmup, then 10x 1min Hard + 1min Easy

Cronus Fit
14MAR

Ranger Prep Winter W14D2

Strength:

Rack Pull 3x10

RDL 3x10-12

Upright Row 3x12-15

Chin Up 3x12-15

Cable Curl 3x20

Conditioning:

4x 1-Mile Hard Run, 5min break between each; your pace should be at your ACFT average

Cronus Fit
13MAR

Ranger Prep Winter W14D1

Strength:

Decline DB Bench 3x10-12

Strict Press 3x10-12

Lateral Raise3x10

Bench Dips 3x20

4-Count Leg Raise 3x20-25

Conditioning:

20AMRAP

50x WB Squat Clean + 500m Row + 15x TTB

Then …

2-Mile Easy Run

Cronus Fit
10MAR

Ranger Prep Winter W13D5

Strict Press 3x10-12

Heavy Wall Ball Shot 3x20

Dips 3x15-20

Skull Crusher 3x12

Tricep Ext. 3x12

Conditioning:

1-Mile Run Warmup, then 4min Tempo + 2min Recovery Pace x 4

Cronus Fit
9MAR

Ranger Prep Winter W13D4

Pool Day:

4x200m Warm Up (50 Kick + 150 Pull)

Main Set:

6x100, :15 Rest

12x 50, :10 Rest

20x 25, four breaths rest

Walking Lunge 800m

Cronus Fit
8MAR

Ranger Prep Winter W13D3

Leg Press 3x10

Good Mornings 3x10

Push Press 3x10

Turkish Get Up 3x10

Narrow Grip Pull Up 3x10

Conditioning: 6 Mile Easy Run

Cronus Fit
7MAR

Ranger Prep Winter W13D2

Strength:

Deficit 4” Deadlift 3x10

GM 3x10-12

Inverted Row 3x12-15

Wide Grip Lat Pulldown 3x12-15

Hammer Curl 3x20

Conditioning:

6 Rounds 3:30 Hard + 1:30 Easy (pace should be slightly faster than RPFT + conversational jog)

Cronus Fit
6MAR

Ranger Prep Winter W13D1

Strength:

Bench 3x10-12

Weighted Dips 3x10-12

DB Seated Press 3x10

Tricep Ext. 3x20

GHDSU 3x20-25

Conditioning:

21-18-15-12-9-6-3 Back-squat #135 + 2min Run @RPFT pace (22min Time Cap)

Cronus Fit