During Ranger V5, rest time between sets is :60 and rest time between circuits is 3min.

While
the 1-Mile times will be provided, if you are unable to meet the time standard don’t worry, you
will get there. My PSG and I loved starting every workout on a fun mile run and it’s a great way
to maintain some speed work instead of just the constant 5-mile tempos we typically practice. 

After 3-weeks of building a base, we’ll transition to increases in both distances for the runs and
weights for the lifts. General advice for picking weights on your circuit will be to go lighter than
you might otherwise think – if you typically do 3x10 on Back squat at 315, in a program like this
you would target 225-275 – there is no rule against adding weight between sets, just don’t violate
the :60 rule. 

By the end of this program, you will be running your 5-mile RPFT well under the standard of
40min and you will also move comfortably in uncomfortable and varying fitness programs. 

DAY 1:

Warm Up:

1-Mile Run (6:00-6:45)

 Strength:

Circuit 1 - 3 Rounds of 10 Reps

Goblet Squat
Turkish Get Up
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps

Pause Squats 
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps

DB Bench Press
Cable Tricep Extension 
Push Up Plank :60

Conditioning:
8x400m Run + 25 Burpees 

Day 2: 

Warm Up:
100m Lunges + 100m Farmers Walk 

Strength:
Circuit 1 – 3 Rounds of 10 Reps 
Bentover Row

Romanian Deadlift 

Double Unders (75 Total) 

Circuit 2 – 3 Rounds of 10 Reps

Chest to Bar Pull Ups

Dumbbell Hang Power Clean 

Box Step Ups

Conditioning:

3-Mile Kit Run 

Day 3:

Warm Up:
6x 500m Row + 3min Rest (Between minutes 1-2 stay in the plank)

Strength:
Circuit 1 – 3 Rounds of 10 Reps 

Floor Press

Z Press

Decline Crunches 

Circuit 2 – 3 Rounds of 10 Reps

DB Flys

Tricep Kickbacks 

Shrugs 

Circuit 3 – 3 Rounds of 10 Reps 

Pull Overs 

Ball Slams (30 Total)

Wall Balls (20 Total) 

Conditioning:
1-Mile Run (6:00-6:45)

Day 4:

Ruck Day 
#35

6-Miles

As Fast as Possible 

Day 5:

Warm Up: 

5min on the Assault Bike – 60rpm 

Strength:
Circuit 1 – 3 Rounds of 10 Reps

Hexbar DL

Shoulder to Overhead 

Wall Sit (:60)

Circuit 2 – 3 Rounds of 10 Reps

Overhead Walking Lunges 

Bicep Curl

Handstand Hold (:60)

Circuit 3 – 3 Rounds of 10 Reps

Leg Curl
Single Leg Box Jump

200m Run 

Conditioning: 

E3OM
200m Run + 10x Dumbbell Thrusters #40

Day 6:60min Stair Climber – try for 300 Floors 

Week 2: Ranger V5 17-22FEB

Week 2

DAY 1:
Warm Up:
1-Mile Run (6:00-6:45)

 Strength:
Circuit 1 - 3 Rounds of 10 Reps
Goblet Squat
Turkish Get Up
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps

Pause Squats
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps

DB Bench Press
Cable Tricep Extension
Push Up Plank :60

 Conditioning:
3x1km Row + 100 Double Under Finisher after each row 3:00 Rest 

Day 2: 

Warm-Up:
4 Rounds: 
20x Jumping Jack + 30ft bear crawl + 15x Scap Pull-Ups + 10x Neck Rotations
 Strength:
Circuit 1 – 3 Rounds of 10 Reps 
Bentover Row
Romanian Deadlift 
Double Unders (75 Total) 

 Circuit 2 – 3 Rounds of 10 Reps

Chest to Bar Pull Ups
Dumbbell Hang Power Clean
Box Step Ups

 Conditioning:
3-Mile Trail Run

Ranger V3 W2D3

Day 3:

Warm Up:
1-Mile Run 
(6:00-6:30)

 Strength:

Circuit 1 – 3 Rounds of 10 Reps

Floor Press
Z Press
Decline Crunches 

 Circuit 2 – 3 Rounds of 10 Reps

DB Flys
Tricep Kickbacks
Shrugs 

 Circuit 3 – 3 Rounds of 10 Reps

Pull-Overs
Ball Slams (30 Total)
Wall Balls (20 Total) 

 Conditioning:
15AMRAP
50cal Row + 30x Wall Ball

Ranger V5 W2D4
RUCK DAY
8-Miles and #45
14:00 per mile

Ranger V5 W2D5

Warm Up
2k Ski Erg

Strength:

Circuit 1 – 3 Rounds of 10 Reps

Hexbar DL
Shoulder to Overhead 
Wall Sit (:60)

Circuit 2 – 3 Rounds of 10 Reps

Overhead Walking Lunges
Bicep Curl
Handstand Hold (:60)

 Circuit 3 – 3 Rounds of 10 Reps

Leg Curl
Single-Leg Box Jump
200m Run 

 Conditioning:
30EMOM
1) 10x Slam Ball
2) 10x Alt. DB Snatch
3)Leg Raise

Ranger V5 W2D6

Trail Walk 60-120min 

Sounds weird, but go for an hour to two hour hike. Just bring water.  

Week 3 of Ranger V5 is upon us. This week, we stick to the same movements, as you’ve started
getting used to the rep scheme, we’re changing up the intensity of the conditioning. This week
plan an extra 10-15min per workout for the METCONs and running sections and start looking
around where you train to see if you have access to some of the equipment.

Week 3

DAY 1:
Warm-Up:
1-Mile Run (6:00-6:45)

 Strength:

Circuit 1 - 3 Rounds of 10 Reps

Goblet Squat
Turkish GetUp
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps

Pause Squats
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps

DB Bench Press
Cable Tricep Extension
Push Up Plank :60

 Conditioning:
6 Rounds - 800m Run + 20x KBS + 2x 8ft Wall Climb 

Ranger V5 W3D2

Day 2: 

Warm Up:
4 Rounds
:45 Handstand Hold + :30 Plank + :15 Pull Up Hang + 250m Row

 Strength:
Circuit 1 – 3 Rounds of 10 Reps
Bentover Row
Romanian Deadlift
Double Unders (75 Total) 

 Circuit 2 – 3 Rounds of 10 Reps

Chest to Bar Pull Ups
Dumbbell Hang Power Clean
Box Step Ups

 Conditioning:
200m, 400m, 800m, 1200m + 400m Recovery Run at 8:00 and 10min Cooldown Run

Ranger V5 W3D3
Today’s workout starts on that great midweek note - 1 Mile Hard and then after you start
sweating, we start working. The Conditioning involves some fun movements in one, what a great
gift, huh? On the shuttle run, the distance per leg is 25m, so you’ll do six total lengths. While the
thrusters and bear crawl are cool, the big focus is on the run and consistency. You shouldn’t be
more than :05 off each set if you pace correctly!
Warm Up:
1-Mile Run 
(6:00-6:30)

 Strength:

Circuit 1 – 3 Rounds of 10 Reps

Floor Press
Z Press
Decline Crunches 

 Circuit 2 – 3 Rounds of 10 Reps

DB Flys
Tricep Kickbacks
Shrugs 

 Circuit 3 – 3 Rounds of 10 Reps

Pull Overs
Ball Slams (30 Total)
Wall Balls (20 Total) 

 Conditioning:
18AMRAP - 10x Thruster #40 + 20m Bear Crawl + 300m Shuttle Sprint (25m)

Week 4 of the Ranger V4 program coming in hot - last week of these circuit movements before
we transition to the next phase. For conditioning today, some substitute exercises for those of
you without tires or sledges, Sumo DL and slam balls.

Week 4
DAY 1:
Warm Up:
1-Mile Run (6:00-6:45)

 Strength:
Circuit 1 - 3 Rounds of 10 Reps
Goblet Squat
Turkish Get Up
Toes to Bar

Circuit 2 – 3 Rounds of 10 Reps

Pause Squats
Walking Lunges
Knees to Elbows

 Circuit 3 – 3 Rounds of 10 Reps

DB Bench Press
Cable Tricep Extension
Push Up Plank :60

 Conditioning:
5RFT – 40cal AAB + 20x Tire Flip + 20x Sledge Strikes + 40x Wall Ball Shots #20

Ranger V5 W4D2

Warm Up:
3RFT – 50x Double Under + 100x Single Under + 500m Row

Strength:
Circuit 1 – 3 Rounds of 10 Reps
Bentover Row
Romanian Deadlift
Double Unders (75 Total)

Circuit 2 – 3 Rounds of 10 Reps

Chest to Bar Pull Ups
Dumbbell Hang Power Clean
Box Step Ups

Conditioning:
1-Mile Run @7:10, 800m at 6:30, 1-Mile Run at 7:30, 400m at 6:00, 1-Mile Run at 8:00, 800m
at 6:00
5min Cooldown 

Ranger V5 W4D3

Warm Up:
1-Mile Run 
(6:00-6:30)

Strength:
Circuit 1 – 3 Rounds of 10 Reps
Floor Press
Z Press
Decline Crunches

Circuit 2 – 3 Rounds of 10 Reps

DB Fly
Tricep Kickbacks
Shrugs

Circuit 3 – 3 Rounds of 10 Reps

Pull Overs
Ball Slams (30 Total)
Wall Balls (20 Total)

Conditioning:
5 Rounds – 3min + 2min Rest
Max Effort 500m Row + As many burpees over the rower in the remaining time 

Ranger V5 W5D1
New movements, we reset quickly for two weeks here, adjust to the volume after a month and keep
having fun with conditioning. I hope you’re getting used to the fun 1-Mile run warm up and using it to
see if you can go faster than you did day 1.

Warm Up:
1-Mile Run (6:00-6:45)

Strength:
Circuit 1 - 3 Rounds of 10 Reps
Hexbar DL
Good Mornings

Circuit 2 – 3 Rounds of 10 Reps

Step Ups
Overhead Walking Lunges

Circuit 3 – 3 Rounds of 10 Reps

Thrusters
Strict TTB

Conditioning:
20AMRAP
250m Row + 10s Burpee over Rower + 40x DU + 1x Front Squat 225 

Ranger V5 W5D2
Today’s conditioning is the most important piece of your workout. Every 7min you’ll be running
a 1200m interval - should you go at your 2-mile pace, your 5-mile pace, just jog? Try and find
that happy medium, but aim for a quicker run than just jogging.

Warm Up:
Every 2min for 10min
20x Air Squat + 10x Push Up + 5x Chest to Bar Pull Up
Strength:
Circuit 1 – 3 Rounds of 10 Reps
Prone Row
Banded Face Pull

Circuit 2 – 3 Rounds of 10 Reps

Chin Ups
Tricep Extensions

Circuit 3 – 3 Rounds of 10 Reps

Upright Row 
Pull Overs

Conditioning:
4 Rounds
Every 7min – 1200m Run

Ranger V5 W5D3

Warm Up:
1-Mile Run 
(6:00-6:30)

 Strength:
Circuit 1 – 3 Rounds of 10 Reps
Narrow Bench Press
Bicep Curl

 Circuit 2 – 3 Rounds of 10 Reps

Cable Fly
Lateral Raise

Circuit 3 – 3 Rounds of 10 Reps

Toes to Bar
Handstand Push Up

Conditioning:
24AMRAP
10x Dumbell Power Clean + 300m Shuttle Run + 25m Bear Crawl + 15x Ball Slam

Ranger V5 W5D4

Ruck
8-Mile for time #45
Week 6 - last week of our mid cycle break. I hope the 1-mile warm ups are feeling easier to hit
that 6:00-6:15 target time; if not, keep trying to hit a 90% of your max effort here to start that
heavy breathing and sweating.

Warm Up:
1-Mile Run (6:00-6:45)

 Strength:
Circuit 1 - 3 Rounds of 10 Reps
Hexbar DL
Good Mornings

Circuit 2 – 3 Rounds of 10 Reps

Step Ups
Overhead Walking Lunges 

 Circuit 3 – 3 Rounds of 10 Reps

Thrusters
Strict TTB

 Conditioning:
30AMRAP
400m Run + 10x DL #185 + 10x TTB + 10x Slam Ball  

Ranger V5 W6D2

Warm Up:
2k Row   

 Strength:
Circuit 1 – 3 Rounds of 10 Reps Prone Row
Banded Face Pull 

 Circuit 2 – 3 Rounds of 10 Reps

Chin Ups
Tricep Extensions

 Circuit 3 – 3 Rounds of 10 Reps

Upright Row 
Pull Overs

Conditioning:
In Uniform 6x800m Repeats + :60 Plank after every run
Rest 2min

Ranger V5 W6D3
Warm Up:
1-Mile Run 
(6:00-6:30)

 Strength:
Circuit 1 – 3 Rounds of 10 Reps
Narrow Bench Press
Bicep Curl

 Circuit 2 – 3 Rounds of 10 Reps

Cable Fly
Lateral Raise

 Circuit 3 – 3 Rounds of 10 Reps 

Toes to Bar
Handstand Push Up

 Conditioning:
6RFT
10x DB PC #40 + 10x Burpee Box Jump Over + 40x Double Unders + 1x Bench @85% 1RM

Ranger V5 D6D4

Ruck Day 
3x1.5mile Ruck Repeats 9:00-10:00 w/#50 

Ranger V5 D7D1

Jacobs Ladder Workout

20x 100ft Climb at 100-120ft/min 

Corona is fresh in the news, but we’ll still make some noise and get after fitness. This week
we transition to higher volume bodyweight programming for your conditioning needs.
Basic equipment you’ll need for the foreseeable future – ruck, plate carrier, maybe a
kettlebell (I’m really crossing my fingers here), and access to a trail uninhabited by
zombies. 

Warm Up:
1-Mile Run (6:00-6:45)
This won’t change. 
 Strength:
EMOM 10minutes
20x Air Squats

Circuit 1: 3- Rounds
10x Pistol Box Squats
20x Box Jump Over 

Circuit 2 – 3 Rounds of 10 Rep

Overhead Walking Lunges w/Ruck
S2O w/Ruck (Minimum weight #50)

Conditioning:
6RFT
300m Shuttle Run +10x  Single Arm Press of Kit  + :60 Plank 

Wear your uniform today.

Warm Up:
2k Trail Run

Strength:
Circuit 1 – 3 Rounds of 10 Reps
Bentover Row w/Ruck or Bar
KBS

Circuit 2 – 3 Rounds of 10 Reps

Wide Grip Chin Ups
High Pull

Circuit 3 – 3 Rounds of 10 Reps

Bicep Curl
Landmine Press

Conditioning
30min Run – Every 5min, complete 20x Burpees 

Ranger V5 W7D3

Warm Up:
1-Mile Run 
(6:00-6:30
Still not going anywhere with this one.

Strength:
Circuit 1 – 3 Rounds of 50 Reps
Metronome Push Ups
Unassisted Sit Ups

 Circuit 2 – 3 Rounds of 10 Reps

Front Raise (Use ruck or Platecarrier if you don’t have access to DBs or Barbell)
Shrugs w/flex hold for 4sec at top

 Circuit 3 – 3 Rounds of 10 Reps

Incline Push Up x2 (as if you haven’t been to mountain phase)
Skull Crusher

 Conditioning:
15AMRAP
10x Wall Ball Squat Clean (or Ruck) + 10x Burpee High Jump (Choose a target 8” above your
outstretched hands)

Ranger V5 W7D4

We’d prefer if you wore full OCPs. (you can get away with non-standard boots) Brain
Dome optional

Kit Run Day 

3-Mile Train Run 

90 Min Stairs or Hills (This is done without weight, at your pace, but inclined so you get a steady
breathing pattern down)  

Enjoy the outdoors or an elliptical at a gym that forgot to lock its doors . . . or replace a broken
window . . . violence of action . . . RAID

Week 8 of Ranger V5 is here to dust off some cobwebs from last week and get us back to
crushing fitness. You can do almost all these exercises with a ruck, sandbag, ammo can, plate
carrier, small child, big child, tigers . . . just not the Tiger King . . . or any album by Dragonforce.

Warm Up:
1-Mile Run (6:00-6:45)
 Strength:
Sandbag Squats to Box or Seat 
5x 20-25

 Circuit 1: 3- Rounds
10x Single Leg Box Jump (20 Total)
10x Single Arm Overhead Squat

 Circuit 2 – 3 Rounds of 10 Reps

Bulgarian Split Squat
Leg Raises (30 Reps)

 Conditioning:
20 AMRAP
4x Burpees + 6x Power Clean (Plate Carrier or Ruck) + 8x Push Ups
Every Rounds add 2reps per movement

Ranger V5 W8D2

Uniform Day

Warm Up:
5min Plank    

 Strength:
Circuit 1 – 3 Rounds of 10 Reps
Z Press
Front Raise

 Circuit 2 – 3 Rounds of 10 Reps

Tricep Extension
Bicep Curl 

Circuit 3 – 3 Rounds of 10 Reps

High Pull
Lateral Raise

 Conditioning:
5-Mile Run

Ranger V5 W8D3

Warm Up:
1-Mile Run
(6:00-6:30)
Still not going anywhere with this one.

Strength:
Circuit 1 – 3 Rounds of 42 Reps
Diamond Push Ups

Circuit 2 – 3 Rounds of 10 Reps

Handstand Push Ups
30ft Bear Crawl

Circuit 3 – 3 Rounds of 10 Reps

Chin Ups
Knees to Elbows

Conditioning:
12AMRAP
200m Run + 20m Broad Jump + 1x Rope Climb

Ranger V5 W8D4

Ruck
8-Miles #65

Ranger V5 W8D5

Rest Day

Ranger V5 W8D6

2-Mile Run sub 14:00

10 Rounds :30 on/off of Max Effort Airsquats

2-Mile Run sub 14:30

10 Rounds :30 on/off Max Effort Airsquats

Aim to do more than 400 Airsquats total and improve your run the second time! RLTW!!  

Week 9

We are still in quarantine, which means if you’ve spent any time watching Netflix and
“Pandemic” we are all in trouble BUT that can’t stop us from training for SFAS or Ranger
in the meantime!
Warmup: 
100 Burpees (If you move consistently it should take 7-10min)

Strength: 4x10

Circuit 1:
Shoulder to Overhead
Pull Up 

Circuit 2:
Inverted Row
Handstand Push Ups (Put a 3-5” buffer beneath your head and only go down far enough to
touch)

Circuit 3:
Tricep Extension
Front Raise

Conditioning:
3.5 Mile Run 

Ranger V5 W9D2Day 2:

Warm Up: 1-Mile Run (6:00-6:20)

 Strength: 4x15

Circuit 1:
Goblet Squat
Jumping Lunges

Circuit 2:
Leg Raise
Box Jump Over

Circuit 3:
Single Leg Box Step Ups
Wall Sit :60

Conditioning:
28AMRAP
20x KBS + 20x Wall Ball Squat Clean + 30m Lunge Walk + 400m Run 

Ranger V5 W9D3Day 3:
Warm Up:
5RFT – 50x Double Under + 20x Push Up + 20x Sit Up + 10x Ground to Overhead with
Wallball or Ruck 

Strength: 4x10 or Prescribed Movement

Circuit 1:
20m Bear Crawl 
Diamond Push Ups

Circuit 2:
Bicep Curl to Shoulder Press
Side Crunch 

Circuit 3:
20m Crab Walk 
Broad Jump (10 as far as possible in consecutive jumps)

Conditioning:
5-Mile Run: every 5min complete 10x Burpees and 4x Pull Ups (this can be on a bar if you have
access, a tree limb, your training partners jacked outstretch arm, etc. . . )

Ranger V5 W9D4

Kit Run 
In uniform and Kit (Ops-core optional) 40min Run 

Ranger V5 W9D6

 Last week’s suckfest was too good to not make military prep try it! Saturday Suck Fest

 Wearing 20/14 vest or backpack

800m walking lunge (600 total lunges)

Every 2 minutes, including 0:00

15 pushups

20 jump lunges (total)

Week 10

Post-Easter/Passover/Ham-Day fitness celebration.

 Warmup: 
200m Burpee Broad Jump

Strength: 4x10

Circuit 1:
Push Press
Handstand Hold :60

Circuit 2:
High Pull
Wall Ball Shots

Circuit 3:
Skull Crusher
Diamond Push Up

Conditioning:
4 Mile Run 

Ranger V5 W10D2

Warm Up: 1-Mile Run (6:00-6:20)

 Strength: 4x15

 Circuit 1:
Overhead Squat
Box Jump 

 Circuit 2:
Toes to Bar
Jumping Alt. Lunges

 Circuit 3:
Pistols
Wall Sit:60

Conditioning:30min Run
Every 3min Complete 400m Run + 5x Burpees 

Ranger V5 W10D3

Warm Up:
10 Rounds 
5x Thruster + 5x Burpees
Strength: 4x10 or Prescribed Movement

Circuit 1:
Handstand Push Up (Wide)
Broad Jumps

Circuit 2:
Russian Twist
Z Press

Circuit 3:
Single Arm Snatch
Plank :60 

 Conditioning:
18AMRAP
20x Box Jump + 20m Duck Walk + 20x Push Ups + 20x KBS + 5-10-5 Shuttle Sprint 

Ranger V5 W10D4

Conditioning:
4-Mile Kit Run (Plates only)
Carry with you, your ruck in a single hand like a kettlebell.

Week 11

We are going to do abs more this week because let’s face it – none of us are beach ready,
maybe school-ready, but we’ve got work to do! 

Warm Up: 6:00/mi Run

Strength: 4x10

Circuit 1:
Handstand Push-Up
Bicep Curl

Circuit 2: 
Front Raise
Diamond Push Up

Circuit 3:
Skull Crusher
Handstand Hold :60
Conditioning:
20EMOM
Odd – 5x Burpee, Even - :30 Plank 

Day 2:

Warm Up: 500x Double Unders

Strength: 4x15

Circuit 1:
Pistol
SL Deadlift  

Circuit 2:
Toes to Bar
Russian Twist

Circuit 3:
Wall Sit :60
10m Overhead Walking Lunge

Conditioning:
30min Run + Max Effort 400m Run at End

Warm Up:
10 Rounds
5x Pull Ups, 10x Push Ups, 15x Air Squat 

Strength: 4x10 or Prescribed Movement

Circuit 1:
Chin Up
Knees to Elbow

Circuit 2:
Bentover Row
Scap Pull Up

Circuit 3:
Side Plank (Each Side) :45
Bicep Curl 
 Conditioning:
15AMRAP
300m Sprint + 10x Ground to Overhead w/Ruck + 10x V-Up  

Warm Up:
10 Rounds
5x Pull Ups, 10x Push Ups, 15x Air Squat 

Strength: 4x10 or Prescribed Movement

Circuit 1:
Chin Up
Knees to Elbow

Circuit 2:
Bentover Row
Scap Pull Up

Circuit 3:
Side Plank (Each Side) :45
Bicep Curl 

 Conditioning:
15AMRAP
300m Sprint + 10x Ground to Overhead w/Ruck + 10x V-Up

Rest Day

15k Easy Run 

Day 6: 

In one hour, max reps push-ups and sit-ups. Every time you break from a set of push-ups
and sit-ups, that’s at failure, complete 400m Run. You can alternate push-ups and sit-ups. 

E.g., I complete 80 push-ups and then 100x Sit-ups; next, I run 400m. When I complete the
run, I get 40-push-ups and 80-sit ups: run 400m. Eventually your sets will get drastically
smaller and you’ll be running more. 

W12D1

Warm Up:
5 Rounds at comfortable pace - 10x quarter squats, 10x Alt Walking Luge, :45 walk sit, :60
plank, 200m Run
Strength:
Handstand Push Ups 4x Max (:120 rest) 
Elevated Push Up 4x20
Diamond Push Up hold (half way between the bottom and top of the movement, hold that
position) 4x:45

Conditioning:
3x400, 2x800, 1x1200 repeat at 6:00/mi and 400m recovery run between sets

W12D2

Warm-Up:
10AMRAP - 15x Burpees (Don’t go all the way down on the push up, just the authorized rest
position is fine) + 100m run (25m Shuttle) + 5x HSPU

Strength:
Bent Over Row 5x10
Chin Up 4x Max
Bicep Curl 5x10
KB Swing 5x20

Conditioning:
30min Tempo Run (Minutes 0-5 Warmup Easy, 5-25 Hard, 25-30 Recovery)

W12D3

Long easy run day - 45min at a comfortable pace and then 30min of stretching and AB work.

W12D4

Rest Day

W13D1

Warm Up: 
5 Rounds – 75x Double Unders + 10x Box Jump Overs 

Strength:
Weighted Pistols 4x10
Sumo DL 4x15
Bulgarian Split Squat 4x10

 Conditioning:
3-Mile Run: gradually increase the pace by :15 per mile and then 800m cool down run 

W13D2
Conditioning:
5-Mile Run (easy)

 Strength: Upon Completion of Run

Chest to Bar Strict Pull Up 5x5
Scap Pull Up 4x10
Bentover Row 4x10

 METCON:
3x TABATA
Burpees/Unassisted Sit-ups/Slam Ball

W13D3
Warm Up:
Walking Lunges 100m Total, every 4 steps complete one summersault forward and backward

 Strength:
S2O 4x10
Front Raise 4x10
I/Y/Ts lying flat on a bench or table

METCON:
20AMRAP
300m Run + 5x Sandbag Clean (80-100#) + :45 Plank 

W13D4

Conditioning:
6-Mile Ruck w/45#
Carry a full water source with you in one hand, do not drink from it, and bring an actual water
source to drink from. You can alternate hands with the annoying water bottle.

W13D5

Rest Day

W13D6

275 Burpees, stretch, then do arms, arms, arms…and traps. You want to get jacked, so when you
show back up to your unit or the RI for pushups, they go, “Damn”

W14D1
GOOOOOOOD MORNING CronusFam, today we continue for the last couple weeks of the
program before we shift to Ranger V7/5 (the numbering makes sense, we swear)

Warm Up:
5 Rounds - 20m Lateral Run (each side) + 40x Jumping Jacks (side straddle hope for you guys
out there who really need the translation) + 100m Rearwards Run + :20 Pushup Hold

Strength:
Supersets
4 Rounds
1) Pistol Squat to Seat/Platform x10 + Pull Up x8
2) Bulgarian Split Squat x12 + Bentover Row x10
3) Wall Sit :75 + Chin Up x10

Conditioning:
8x400m Run
Every lap complete: 30seconds of max effort alternating jumping lunges and then 20x Shoulder
Taps
Shoulder taps are in the push up position, and you individually take each hand and bring it up to
“tap” your planking shoulder
Do the runs at 80% of your max effort pace, so somewhere a little slower than your 2-mile pace,
but way quicker than your tempo runs.

Week 16D1

Strength:
4x10 Alternating Weighted Pistols + :60 Wall Sit
4x10 Box Jump Overs + 30m Duck Walk
4x10 Bulgarian Split Squat + :45 Plank

Conditioning:
40min Run
0-10 Wam Up Pace
10-20 Tempo
20-40 All Out (try and complete 2.75-3.25 miles)
V5 W16D2

Strength:
4x10 Weighted Push Up + Skull Crusher
4x12 Dips + Front Raise
4x10 Decline Push Up + Chin Up

Conditioning:
24 AMRAP
300m Shuttle Sprint + 25x Push Up + 50x Double Under + 10x Wall Ball Shot

W16D3

Strength:
4x10 Wide Grip Pull Up + Lateral Raise
4x12 Bentover Row + KBS
4x8 Upright Row + TTB

Conditioning:
50min Run Easy

W16D4

Kit Day

2-Mile Run + 10x 8ft Wall Climb + 50x Pull Ups + 250x Air Squat + 1-Mile Run

It might look familiar, but we’re building on some skills and muscles here for the real test.

W16D5

Rest Day - AKA NON FUNCTIONAL FRIDAY

Today is about biceps, triceps, more biceps, and biceps.

Talking superset of arms, 8x8s, you name it, you do it

Pick 5 Tricep Exercises and 3 Bicep Exercises

Do an 8x8 of those, with :60 rest between sets and at the end of your 5 rounds of triceps and 3rd
round of biceps, do a burn out set with that exercise.
W16D6

Soul Crusher

RPFT

10min Rest when complete…

Then…

12-Mile Ruck (3hr standard, otherwise complete 100x Burpees)

W17D2

Last Week of the Program - Been a tough road with the pandemic, but next week we are going to
get back to some programming for gyms as they open up.

Strength:
Sumo Deadlift 4x20
Single Leg Step Up 4x12
Wall Sit 4x:90

METCON:
12AMRAP
12x Box Jump Over + 20x KBS + 75x DU + 20m Bear Crawl

Conditioning:
3-Mile Easy Run

W17D3

Strength:
Push Press 4x15 (Use a ruck or ammo can)
Lateral Raise 4x12
Front Raise 4x12
Banded Shrug 4x12

Conditioning:
6.50-mile run

Post Run:
300-reps of abs (you choose the workouts)
W17D4

6-Mile Ruck at 13:00 pace

Walk as long as possible and avoid running

Post Ruck:
In 10min - max effort push ups

W17D5

Strength:
Banded Push Ups (But didn’t we do push ups yesterday? Yes, welcome to some burns) 4x40
Handstand Push Up 4x6
Pull Up 4x10
Bentover Row 4x10

METCON:
5RFT
300m Run + 5x Chest to Bar + 10x Ground to Overhead (ruck) + 20m Lateral Sprint into next
round

Conditioning:
20min Easy Run

W17D6

Saturday Stress Day

10 Rounds for Time

800m Run + 30x Push Up + 20x TTB + 10x Clean and Jerk (Heavy, Heavy Ruck)