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
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.
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
W17D4
12-Mile Ruck for time #45 Total Weight
W17D2
Warm Up: 20-20-20-10-10-10 Burpee + Wall Ball + AAB Cal
Main:
Gorilla Shrug 4x10
Wide Grip Pull Up 4x10
Preacher Curls 3x10
Hammer Curl 3x10
Rear Delt Fly 3x10
Conditioning:
3-Mile Tempo run + 10x100m Strider
Pace should be 7:15-7:30
W17D1
Warm Up: 2-Mile Easy Run
Main:
Front Squat 3x10
Barbell Lunge 3x10
Box Step Up 3x10
Push Up 4x50
Cable Fly 3x10
Conditioning:
5x500m Row (near all out) 2:00 rest between sets
W16D5
Warm Up: 21-18-15…6-3 Wall Ball + 4-count Mountain Climber
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
24AMRAP - 20cal AAB + 20m Heavy Suitcase Walk + 10x C2B Pull Up + 10x TTB
W16D4
Rest Day
Enjoy a relaxing day, but if you have to get after it - beach muscles.
W16D3
Warm Up: 6x500m Row + 20x Push Up (:30 rest after each round)
Main:
Weighted Pull Up 4x6
Ring Row 4x10-12
Rear Delt Fly 3x10
Chin Up 3xMax
Conditioning:
5.5 Mile Run 8:00/mile
W15D2
Warm Up: 12AMRAP - 6x Burpee Box Jump + 40x Double Under
Main:
Snatch Grip Bentover Row 4x10
Straight Arm Pull Down 4x5-6
Alt. DB Curl 3x10
Chin Up 3xMax
Conditioning:
4-Mile Run, middle 2-miles should be tempo (7:00-7:30/mile)
W16D1
Warm Up: 100x Slam Ball #25
Main:
Leg Press 3x10
GM 3x10
Goblet Squat 3x10
Dips 3x15
Push Up 3x50
Conditioning:
5x 800m Hard + 400m Jog - continuous run, split for the hard should be as fast as your 2-mile run and 400s should be between 8-8:30/mile
W15D5
Warm Up: 1-Mile Tempo Run
Main:
Machine Press 4x10
Ring Dips 3x10
Tricep Ext. 3x8-10
Shrugs 4x10
Z Press 4x10
Conditioning:
Chipper 100x Burpees, every 4 minutes complete 20cal Row + Max Burpees until you complete 100x Burpees