This is an 9 week, 3 day a week program of 3x 3 week mesocycles meant to be completed outside of PT hours.

During morning
not "bulky" mass. Rep ranges are kept high in order to not only encourage hypertrophy, but also increase muscular endurance.
movement patterns to strengthen the legs, back, and core in order to increase size to help counteract the wasting that will occu

Week 1 Day 1 Day 2

Back squat 5x12 Power clean
Superset #1 DB Push press 5x10 Superset #1 Pullup
Barbell RDL + 4x10 (5220
Shrug tempo) Good morning
4x10 (4220
Superset #2 Barbell upright row tempo) Superset #2 DB row
DB Bulgarian split
squat 4x10 each leg Back extensions
Superset #3 GHD Sit up 4x20 Superset #3 Heel clap

Sled push/pull (pull 2x Rope Climb

Work capacity walk backwards) 10 sets (rest1:1) Work capacity (touch and go)
Buy in: Run
DB Thruster 400m, AMRAP of
Metcon (50)/Burpee 15-12-9-6-3 Metcon 3x4 min (135),
5x G2O AMRAP 5x
burpee over bar

Week 2 Day 1 Day 2

Front squat 5x12 Power Snatch
Superset #1 Overhead press 5x10 Superset #1 Weighted Pull-up
Single leg DB/KB 4x10 (5220
RDL tempo) BB RDL
Double KB Clean BB Row (same
Superset #2 and press 4x10 Superset #2 bar)

DB Step up 4x10 each leg GHD Back raise

Superset #3 V up 4x10 Superset #3 Zercher squat

BB Overhead
walking lunge Hill sprints
Work capacity (down and back) 10 sets (rest1:1) Work capacity (~100m)
10 G2O (135), Run
Metcon 200m, 10 T2B 5 RFT Metcon 4x3 AMRAP

Buy in 500m row,

max reps of
Burpee pullups

Week 3 Day 1 Day 2

Hang power
Box squat 8x4 clean
Superset #1 Push jerk 8x5 Superset #1 Chin up
4x10 (5220 Hang power
Good morning tempo) snatch

Superset #2 Superset #2
 Ring bodyweight
row (Feet on
Superset #2 KB Windmill 4x10 each arm Superset #2 bench)

Goblet squat 4x20 Good morning

4x 50' (down and
Superset #3 Bottom up KB Walk back Audie turf) Superset #3 DB Row
2x Sled push/pull
(use hand over
Work capacity 6x run 400m rest1:1 Work capacity hand on rope)

21-15-9, Thruster
Metcon Heavy fran (135), C2BPU Metcon 3x4 min AMRAP
Buy in: 40 WB
then AMRAP of
10 pullup, 20
pistol (total), 10
T2B

Week 4 Day 1 Day 2

Back squat 5x12 Power clean
Superset #1 DB Push press 5x10 Superset #1 Pullup
Barbell RDL + 4x10 (5220
Shrug tempo) Good morning
4x10 (4220
Superset #2 Barbell upright row tempo) Superset #2 DB row
DB Bulgarian split
squat 4x10 each leg Back extensions
Superset #3 GHD SU 4x20 Superset #3 Dragon Flag

BB overhead lunge
Work capacity (AHAP down turf) 8 sets, rest 1:1 Work capacity 8x 400m run
6 RFT 400m run,
21 KBS (53/35),
Metcon Double Helen 12 Pullup Metcon 3x4 min AMRAP
10 DL (275), 10
burpee over bar

Week 5 Day 1 Day 2

Front squat 5x12 Power Snatch
Superset #1 Overhead press 5x10 Superset #1 Weighted Pull-up
Single leg DB/KB 4x10 (5220
RDL tempo) BB RDL
Double KB Clean BB Row (same
Superset #2 and press 4x10 Superset #2 bar)
DB Bulgarian split
squat 4x10 each leg GHD Back raise
Double DB 4x 50' (down and
Superset #3 overhead walk back Audie turf) Superset #3 Zercher squat

Work capacity Buddy carry 200m 8 sets (rest 1:1) Work capacity Row 8x40 cal
 20x WB (20), 20
BJ (30), 30 KBS
Metcon 15 AMRAP (70) Metcon 5 RFT
10 T2B, 10
Burpee BJ (24),
20 DB Snatch
(60)

Week 6 Day 1 Day 2

Hang power
Box squat 8x4 clean
Superset #1 Push jerk 8x5 Superset #1 Chin up
4x10 (5220 Hang power
Good morning tempo) snatch
4x10 (4220
Superset #2 DB Lat raise tempo) Superset #2 Hanging L-sit

Goblet squat 4x20 Good morning

Superset #3 Superset #3 DB Row

Double Bottom up DB front rack

KB Walk (down and lunge (4x length
Work capacity back turf) 8 sets, rest 1:1 Work capacity of turf)
12 thurster (95),
12 burpee BJ
Metcon 12 AMRAP (24) Metcon 3x4 AMRAP
500m row then
max G2O (135);
front squat (135),
burpee over bar

Week 7 Day 1 Day 2

Back squat 5x12 Power clean
Superset #1 DB Push press 5x10 Superset #1 Pullup
Barbell RDL + 4x10 (5220
Shrug tempo) Good morning
4x10 (4220
Superset #2 Barbell upright row tempo) Superset #2 Tempo T2B
DB Bulgarian split
squat 4x10 each leg Back extensions
Superset #3 GHD SU 4x20 Superset #3 Pendlay Row

Work capacity 8x 30 cal AAB Rest 1:1 Work capacity 3 rope climbs
8 T2B, 10x
thruster (95), 12x
Metcon 8 RFT BJ (24) Metcon 5x3 AMRAP

Row 500, max

reps squat clean
thruster (135)
Week 8 Day 1 Day 2
Front squat 5x12 Power Snatch
Superset #1 Overhead press 5x10 Superset #1 Weighted Pull-up
Single leg DB/KB 4x10 (5220
RDL tempo) BB RDL
Double KB Clean BB Row (same
Superset #2 and press 4x10 Superset #2 bar)
DB Bulgarian split
squat 4x10 each leg GHD Back raise
Weighted
Superset #3 Dragon flag 4x5 Superset #3 GHDSU
50x DB Front
Sled push (down rack box step up
Work capacity and back) 8 sets, rest 1:1 Work capacity (total)
Walking lunge
200m, 2 rope
climb, 10 S2O
Metcon 4 RFT (135) Metcon 10 RFT
1x Rope climb,
5x G2O (135),
10x BJ (24)

Week 9 Day 1 Day 2

Hang power
Box squat 8x4 clean
Superset #1 Push jerk 8x5 Superset #1 Chin up
4x10 (5220 Hang power
Good morning tempo) snatch
4x10 (4220
Superset #2 DB Lat raise tempo) Superset #2 Strict T2B

Goblet squat 4x20 Good morning

4x 50' (down and
Superset #3 Bottom up KB Walk back Audie turf) Superset #3 BB Row
BB Overhead
lunge (down and
Work capacity 8x 400m run Rest 1:1 Work capacity back)
10x FS (135), 20
BJ (30), 30x cal
Metcon 5 RFT row Metcon 5x3 AMRAP
Buy in: Run
400m, AMRAP
squat clean
thruster (135)
of PT hours. During morning PT sessions, emphasize work capcity in terms of running, rucking, and muscular endurance. These workouts
rease muscular endurance. Metcons at the end of the workouts are meant to be very high intensity to help Pure strength development is no
ct the wasting that will occur at Ranger School. RLTW

Day 3
6x5 Deadlift 5x12
6x8-10 Superset #1 BB Bench 5x10
4x10 (5220 DB/KB Farmer 4x 50' (down and
tempo) Walk back turf)
4x10 (4220
tempo) Superset #2 Strict T2B 4x10
DB front rack
5x10 step up (20-24") 4x20 each leg
5x15 Superset #3 DB incline press 5x10
10 sets (Down
Burpee Broad and back turf),
10 sets (rest1:1) Work capacity Jump rest 1:1
Rest 2:00
between Metcon 10 min AMRAP
HSPU, Front Climb the ladder
Squat (185) (1, 2, 3...)

Day 3
6x4 Trap bar DL 5x10
6x5 (~25% bdwt) Superset #1 DB Bench 5x10
4x10 (5220 4x 50' (down and
tempo) Zercher carry back turf)
4x10 (4220 4x10 (4220
tempo) Superset #2 BB Incline press tempo)
Bulgarian split
5x10 squat 5x10 each leg
Ring dip into leg
5x10 Superset #3 raise 5x10

250m row
10 sets (rest1:1) Work capacity intervals 10 sets (rest 1:1)

Rest 1:30 Metcon 4 RFT

20 thurster (95),
20 OHS (95), 20
bar facing
burpees

Day 3

6x5 Rack Pull 5x12

6x8-10 Superset #1 Tempo Bench 5x6 (4220)
Farmer carry with 4x 50' (down and
6x5 towel back turf)

Superset #2
 Ring dip into leg
6x10 Superset #2 raise 4x10
Bulgarian split
5x10 squat 4x20 each leg

5x10 Superset #3 DB incline press 5x10

8x shuttle sprint
(4x lengths of
8 sets (rest 1:1) Work capacity turf) Rest 1:1

Rest 2:00 Rest 1:00

between Metcon 15 AMRAP between sets

10 C2BPU, 20
cal row

Day 3
6x5 Deadlift 5x12
6x8-10 Superset #1 BB Bench 5x10
4x10 (5220 4x 50' (down and
tempo) Farmer Walk back turf)
4x10 (4220 KB Turkish Get 4x10 (5 each
tempo) Superset #2 Up arm)
DB front rack
5x10 step up (20-24") 4x20 each leg
5x5 Superset #3 DB incline press 5x10
10 EMOM, KB
bottom up press,
Rest 1:1 Work capacity farmer carry walk One length of turf

Rest 2:00
between Metcon 4 RFT
30 WB, 30 DB
Snatch (50)

Day 3
6x4 Trap bar DL 5x10
6x5 (~25% bdwt) Superset #1 DB Bench 5x10
4x10 (5220 Hanging
tempo) windshield wiper 4x 10 (each side)
4x10 (4220 4x10 (4220
tempo) Superset #2 BB Incline press tempo)
Bulgarian split
5x10 squat 5x10 each leg

5x10 Superset #3 Ring Dip 5x10

Sled push (4x
Rest 1:1 Work capacity turf length) 8 sets (rest 1:1)
 Metcon 5 RFT

15 pullup, 15 DL
(225), 15 HSPU

Day 3

6x5 Rack Pull 5x12

6x8-10 Superset #1 DB Floor press 5x10
Farmer carry with 4x 50' (down and
6x5 towel back turf)
Weighted
6x10-15s Superset #2 GHDSU 4x12
Bulgarian split
5x10 squat 4x20 each leg
5x10 Superset #3 DB incline press 5x10
Zercher carry or
bear hug
sandbag carry
(AHAP), down
8 sets, rest 1:1 Work capacity and back turf 8 sets, rest 1:1

For time, 150

rest 2:00 Metcon KBS (53)

different exercise EMOM, 5x

each AMRAP burpee

Day 3
6x5 Deadlift 5x12
6x8-10 Superset #1 BB Bench 5x10
4x10 (5220 4x 50' (down and
tempo) Farmer Carry back turf)
4x10 (4220
4x5 (3230) Superset #2 DB Floor press tempo)
DB front rack
5x10 step up (20-24") 4x20 each leg
5x10 Superset #3 DB incline press 5x10
KB front rack
lunge (down and
8 sets, rest 1:1 Work capacity back turf) 8 sets, rest 1:1

rest 1:30 Metcon 4 RFT

5 DL (315/225),
10 C2BPU, 15
GHDSU, 20 BJ
(24/20)
 Day 3
6x4 Trap bar DL 5x10
6x5 (~25% bdwt) Superset #1 DB Bench 5x10
4x10 (5220 4x 50' (down and
tempo) Zercher carry back turf)
4x10 (4220 4x10 (4220
tempo) Superset #2 BB Incline press tempo)
Bulgarian split
5x10 squat 5x10 each leg

5x10 Superset #3 Ring Dip 5x10

5 sets, rest 1:1 Work capacity 8x 500m row Rest 1:00

Metcon 5x2 AMRAP Rest 1:00

10x DL (225),
10x bar facing
burpees

Day 3

6x5 Rack Pull 5x12

6x8-10 Superset #1 Tempo Bench 5x6 (4220)
Farmer carry with 4x 50' (down and
6x5 towel back turf)

6x10 Superset #2 Ring dip 4x10

Bulgarian split
5x10 squat 4x20 each leg

5x10 Superset #3 GHDSU 4x20

8 sets, rest 1:1 Work capacity 12x 250m row Rest 1:00

Rest 1:00 Metcon 15 AMRAP

5 Power Snatch
(115), 5 burpee Rest 1:00
BJ over (30) between sets
r endurance. These workouts will focus on developing increased muscle mass but
ure strength development is not the goal here, but controlled and deliberate