Ranger V7 W1D1

This program get all of us back to the gym. While many of us are without gyms on the civilian
side of the house, many units are back at it with equipment being limited, so we need to get back
to prepping for schools and selection. That being said, some of these movements can be
replicated with household equipment or motor pull equipment.

The purpose of the Ranger v7 program is muscular endurance and really expanding upon the
cardio improvements from quarantine. Given the limited access to weights, we will start with a
higher volume program for lifting, and we understand the soreness will return more quickly than
before - that’s good. We’ll flush all that out with running each day. Can’t stress enough, how
important it is to invest in recovery. Stretch after you run, look at getting a foam roller or cheap
massager to get your legs and muscles back to lifting shape. Be Somebody!

Strength
Deadlift 5x10
GHD5x10

METCON
5 Rounds for Time: 600m Run + 10x Chest to bar + 10x Wall Ball + 10x Power Clean #135

Conditioning
2-Mile Recovery Run

Ranger v7 W1D2

Strength
Strict Press 5x10
Lateral Raise 5x12

METCON
15AMRAP - 10x Burpee Box Jump Over + 50x Double Under + 20 Unassisted Sit Up 

Conditioning
10min Tempo Run right after you the AMRAP and 5min cooldown 

Ranger v7 W1D3

Strength
Squat 5x10
Bulgarian Split Squat 5x8

METCON
12AMRAP - 20m OH KB Lunge + 2x Rope Climb + 24m Suitcase Carry + 10x Handstand Push
Up
Conditioning
4-Mile Run 

Ranger v7 W1D4

Ruck:
Complete 6-Miles w/#50 in less than 80min

Ranger v7 W1D5

Strength
Bench 5x10
DB Fly 5x10

METCON
20EMOM: 1) 10x Push Up 2) 10x TTB

Conditioning
3-Mile Run, every 5min complete 10 x Burpees

Ranger v7 W1D6

60min Run (Easy Pace)

Ranger v7 W2D1

Strength
Deadlift 5x10
Bulgarian Split Squat 5x10

METCON
6AMRAP - 4x Burpees + 4x Power Clean #155

Conditioning
25min Run at Conversational Pace

Ranger v7 W2D2

Strength
Z Press 5x10
Front Raise 5x10

METCON
20EMOM - 1) 10x Tricpe Push Down 2) 12x Diamond Push Up
Conditioning
Running Intervals - 10min Warmup then  5 Rounds of 3min Fast, 2min Slow, 10min Cool Down

Ranger v7 W2D3

Strength
Box Squat 5x10
Lunge 5x10

METCON
5 Rounds for Time - 10x Box Jumps 24" + 20x KBS #55 + :30 Plank 

Conditioning
35-min Run 

Ranger v7 W2D4

Conditioning
8-Mile Ruck with #50

Ranger v7 W2D5

Strength
Incline Bench 5x10
Dips 5x12

METCON
10AMRAP - 20m Bear Crawl + 20m Crab Walk + 20x Push Press #45 

Conditioning
15min Warmup then 10min Tempo with 15min Cooldown 

Ranger v7 W2D6

Run - 65min easy

Ranger v7 W3D1

Strength
Deadlift5x8
High Block Pull 5x8

METCON
24AMRAP - 300m Run + 100m Walking Lunge w/Ruck in hand
Conditioning
1-Mile Cool Down 

Ranger v7 W3D2

Strength
Push Press 5x8
Cable Push Down 5x8

METCON
5 RFT - 30cal AAB + 20x KBS

Conditioning
3-Mile Easy Run

Ranger v7 W3D3

Strength
Front Squat 5x8
Leg Extension 5x8

METCON
10AMRAP - 50x Double Under + 10x Thruster #95

Conditioning
30-Min Run

Ranger v7 W3D5

Strength
Decline Bench 5x8
Weighted Dips 5x8

METCON
6 RFT - 10m Walking Lunge w/1x KB overhead + 10x Handstand Push Up + 10x C2B + 10m
Walking Lunge w/1xKB

Conditioning
In 9min - run as far as possible 

Ranger v7 W4D1

Strength
HexBar Deadlift 5x8
Leg Curl 5x8
METCON
16AMRAP - 20x Wall#20  + 10x Slam Ball + 400m Run 

Conditioning
3-Mile Easy Run

Ranger v7 W4D2

Strength
High Pull + Press 5x8
Lateral Raise 5x8

METCON
5RFT - 75x Double Unders + 10x Chest to Bar + 20cal AAB

Conditioning
6x400m Run w/:90 Rest

Ranger v7 W4D3

Strength
Front Squat 5x8
Narrow Lunge 5x8

METCON
30EMOM - 1) 10cal Row 2) 15x Push Up 

Conditioning
2-Mile Recovery Run

Ranger v7 W4D4

Conditioning
8-Mile Ruck w/#65

Ranger v7 W4D5

Strength
Decline Bench 5x8
Weighted Dips 5x8

METCON

For Time Complete 300x Push Ups, 200x Box Jumps + 100 unassisted sit ups
Conditioning
4-Mile Easy Run 

Ranger v7 W4D6

70min Run (40min Easy + 15min Tempo + 15min Cooldown) 

Ranger v7 W5D1

Strength
HexBar Deadlift 5x8
Lateral Step Up 5x8

METCON
3x1k Row 

Conditioning
3.5-mile Easy Run

Ranger v7 W5D2

Strength
Power Clean 5x8
Z Press 5x8

METCON
8AMRAP - 10x DB Push Press + 10x Burpee

Conditioning
Interval Pyramid - 1-2-3-4-5-4-3-2-1 (you'll run at a faster pace than your 5-mile pace for each
set, and then have :60 rest)

Ranger v7 W5D3

Strength
Backsquat 5x8
Leg Extension 5x8

METCON
20 EMOM - 1) 5x Chin up 2) 12x KBS #65

Conditioning
5RFT - 20cal Row + 20x Wall Ball + 10x Pull Up + 10x TTB
Ranger v7 W5D4

10-Mile Ruck AFAP #35

Ranger v7 W5D5

Strength:
Narrow Bench 5x
8Wide Grip Bench 5x8 

Conditioning:
1-Mile Run AFAP then 400x Air Squats, then 1-Mile for Time, finish with as many air squats as
possible without stopping

Ranger v7 W5D6

Happy Fourth of July - run 75min today.

Do a 5-Mile for time, then run the remaining really easy.

Ranger v7 W6D1

Strength
HexBar Deadlift 5x6
Good Morning 5x10

METCON
Post Run - Tabata Burpees

Conditioning
4-Mile Run at 80%

Ranger v7 W6D2

Strength
Power Clean 5x6 Curl + Press 5x10

METCON
Post Run - Tabata Push Ups

Conditioning
40min Run Intervals: 10min w/u, 5 Rounds 3min at your 5-mile pace + :45, 2min at your 5-mile
pace, 5min cool down run
Ranger v7 W6D3

Strength
Backsquat 5x6
DB Lunge 5x10

METCON
Post METCON - Tabata Box Jumps

Conditioning
6RFT - 500m Row + 20x Ball Slam + 10x TTB

Ranger v7 W6D4

Conditioning
Kit Movement: 3-Mile Train run/walk in full kit

Ranger v7 W6D5

Strength
Narrow Bench 5x6
Pull Down + Lat Raise5x10

METCON
Post Run - Tabata Pull Up

Conditioning
2-Mile for Time 

Ranger v7 W6D6

80-min Run (30min easy then 20min of one min hard/one min easy, with 30min recovery run) 

Ranger v7 W7D1

We are going back to a test week, let's see how the body feels after a mini-RAP week.

Today, knock out 2min of max push-ups, followed by a 5min break and then 2min of max sit-
ups.

Take 10min and then crush a 5-mile run for time.

When you are done with the run, complete as many chin-ups as possible; but, hold your chin up
at the bottom in the dead-hang for a count of two before each rep.

RLTW!!
Ranger v7 W7D2

3-Mile Trail Run - in OCPs and LCE; once the run is complete, find an obstacle course and
complete the obstacle course - at every obstacle, complete 15x Burpees

Ranger v7 W7D3

12-Mile Ruck in 3:00 or less; #55

Rest Day

Ranger v7 W7D5

Strength
Snatch Grip Row
4x8 Pull Up 4xMax

METCON
200m Total Dual DB Lunge (Every two steps complete 4x Power Clean)

Conditioning
35-Min Run

Ranger v7 W7D6

METCON
PreRun - 100 Perfect Pushups

Conditioning
1k Race Pace + 10min Cool Down

Ranger v7 W8D1

Last week was a relatively light week, this week is much different. Going to get back to
increased volume and some different strength movements.

Strength
Block Pull 5x8
Power Clean 5x10

Accessory
Reverse Hypers: 5x10

Conditioning
6-Mile Run: First 10min easy, then 20min at your race pace, cool down on the rest
Ranger v7 W8D2

Strength
Ring Rows 5x10
High Pullsv5x8

METCON
6RFT - 10x Wall Ball + 10x Snatch #115 + 30cal Row

Conditioning
Know your 2-Mile Pace: 5min warm up, then 2min at your 2-mile pace, 1min easy job x 4,
10min cool down 

Ranger v7 W8D3

Strength
Zercher Squat 5x10
Lateral Step Up 5x8

METCON
20AMRAP: 30x Double Under + 10x Single Arm Overhead DB Squat (each arm) + 10m Sled
Push + 5x Box Jump Over

Conditioning
4-Mile Run

Ranger v7 W8D4

Conditioning
10-Mile Ruck #45

Ranger v7 W8D5

Strength
Bench 5x10
Weighted Dips 5x8

METCON
1-20-1 Pyramid
AFAP: Push Ups + Unassisted Sit Ups

 Conditioning
40min Run
Ranger v7 W8D6

4 Rounds for Time:

1-Mile Run + 30x TTB + 30x Push Ups

Ranger v7 W9D1

Strength
Block Pull 5x8
Power Clean 5x10

Accessory
Reverse Hypers: 5x10

Conditioning
Pyramid Day 10min Warm Up Run then …
2min at 7:00 + 1min at 8:30
5min at 6:45 + 3min at 8:30
7min at 7:00 + 4min at 9:00
5min at 6:45 + 3min at 8:30
2min at 7:00 + 1min at 8:30 …

Cool down 10min

Ranger v7 W10D1

Strength
Block Pull 5x8
Step Up 5x10

Accessory:
Bulgarian Split Squat 4x10

Conditioning
10 Min Warmup -4x 5min at 7:00 + 3min at 8:30, 10min Cooldown 
Ranger v7 W10D2

Strength
Ring Rows 5x10
Curl + 2x Press 5x8

METCON
50 HSPU (strict) - every time you break, complete 10x Burpees 

Conditioning
35min Easy Run

Ranger v7 W10D3

Strength
Zercher Squat 5x10
Leg Extension 5x8

Accessory
GHD Sit Up x 100

Conditioning
100cal Row 

Ranger v7 W10D4

Conditioning
10-Mile Ruck #55

Ranger v7 W10D5

Strength
Bench 5x10
Weighted Dips 5x8

METCON
10 RFT - 4x Pistols + 10x C2B + 14cal AAB

Conditioning
2-Mile Easy Run 

Ranger v7 W10D6

Conditioning
60min Easy Run 
Ranger v7 W11D1

Strength Deadlift
4x8 Leg Curl
4x10

METCON
Bulgarian Split Squat 4x10

Conditioning
One Mile Warmup, 4 rounds: 8min at 7:00 + 4min at 8:45-9:00

Abs:
150 of any ab movement

Ranger v7 W11D2

Strength
C2B 4x8
Lat Pull 4x8

METCON
20 AMRAP
4x Burpee Facing Burpee + 8x Power Clean #115 + 12x Slam Ball #20

Conditioning
4 Mile Easy Abs: 10x10 TTB

Ranger v7 W11D3

Strength
Backsquat 4x8
Step Up 4x8

Accessory
Leg Extensions 4x10

Conditioning
100 Wall Ball for Time

Abs:
100 Knees to Elbows

Ranger v7 W11D4

Conditioning
6-Mile Ruck #70
Ranger v7 W11D5

Strength
Shoulder Press 4x8
Hang Power Clean 4x8

Accessory
Lateral Raise 4x8

Conditioning
4 Mile Run: 10min Warm Up + 8x 1min Hard/1min Easy, cool down the rest of the distance

Ranger v7 W11D6

Conditioning
10km for Time

Abs:
100 Unassisted Sit Ups

Ranger v7 W12D1

Strength
Deadlift 4x8
Hip Thrust 4x10

Accessory
Bulgarian Split Squat 4x10

Conditioning
(Your work pace is your 2-mile tempo, recovery is a 8:30-9:00) 10min warm up, then 6 Rounds,
3min work + 2min recovery + 10min cool down

Ranger v7 W12D2

Strength
Lat Pull Down 4x8
Inverted Row 4x8

METCON
15 AMRAP - 10x Box Jump + 20x KBS #52 + 10x Power Clean #135 + 20x V-Up

Conditioning
40min Easy Run (7:45-9:15)
Ranger v7 W12D3

Strength
Backsquat 4x8
Leg Extension 4x8

Accessory
RDL 4x10

Conditioning
30AMRAP - 30cal Row + 24x S2O #65 + 18x TTB

Ranger v7 W12D4

Conditioning
Kit Run - 2 Mile Easy, then drop kit and run 1 mile without 

Ranger v7 W12D5

Strength
Shoulder Press 4x8
Hang Power Clean 4x8

Accessory
Lateral Raise 4x8 

Conditioning
Hill Repeats: 30min of Running, see how many rounds on a hill 200-300m long you can get in

Ranger v7 W12D6

METCON
EMOM:
1) 10x Pull Up
2) 4x Back Squat #225
3) 10 cal AAB
4) 10x TTB
5) 20x Push Up
6) 15x Wall Ball #20

Ranger v7 W13D1

Strength
Deadlift 4x6
Step Up 5x10
METCON
Bulgarian Split Squat 4x10

Conditioning
3x1-Mile Repeats, 5min Rest between sets (Whatever your mile average is on your two-mile test,
add :15 to that for your planned times)

Ranger v7 W13D2

Strength
Lat Pull Down 4x6
Kettlebell Row 5x10

METCON
3 Rounds: 2min Max Double Under; :60 Rest

Conditioning
6-Mile Easy Run

Ranger v7 W13D3

Strength
Backsquat 4x6
Front Squat 5x10

Accessory
Farmer Walk 5x30m

Conditioning
35min Run: 0-10min Warm Up; 10-25 Tempo Run; 25-35 Cool Down 

Ranger v7 W13D4

Conditioning
8-Mile Ruck #35 (Step it out, don't run, but this sould be very comfortable to manage at 13:00
pace) 

Ranger v7 W13D5

Strength
Shoulder Press 4x6
Front Raise 5x10

Accessory
Curl + Arnold Press 4x10
Conditioning
40min Run: 0-10min Warm Up; then, four rounds 4min Hard + 2min Recovery; cool down with
remaining time

Ranger v7 W13D6

Conditioning
45min Easy Run

Fun Day
Swoll Session in the Gym: Work up to 1RM in Bench, then …
Push Ups 3x50

Super Set
Tricep Extension + Curl 4x10
Skull Crusher + Isolation Curl 4x10
Shrug + Burn Out Banded Pull Down 4x10+Max

Ranger v7 W14D1

Strength
Deadlift 5x5
RDL 5x10
Glute Ham Raise 4x10

Conditioning
10min Warm Up; 4 Rounds 7min Tempo + 3min Recovery Run; 5min cooldown

Ranger v7 W14D2

Strength
Lat Pull Down 5x5
Upright Row 5x10

METCON
4AMRAP
Ladder: Burpee Bar Jump Over + Power Clean #155

Conditioning
5-Mile Easy Run
Ranger v7 W14D3

Strength
Backsquat 5x5
Overhead Squat 5x10

Accessory
Bulgarian Split Squat 4x10

Conditioning
Cardio Burn: 50cal Assault Bike for Time; then immediately after, 3-Mile Tempo Run. For every
min over 25min this workout takes you, complete 10x Burpees without rest

Ranger v7 W14D4

Conditioning
Kit Run - 3x 1Mile Repeats 5:00 Rest

Ranger v7 W14D5

Strength
Shoulder Press 5x5
DB Push Press 5x10

Accessory
Handstand Push Up 4x10

Conditioning
Viking Row: 2k Row + 20x Clean and Jerk #135 + 50x Slam Ball #20 + 5x Rope Climb + 1k
Row

Ranger v7 W14D6

Conditioning
6-Mile Easy Run

Ranger v7 W15D2

Strength
Bentover Row 4x6
Chin Up 5x10

METCON
4 Rounds - 40x DU + 10x TTB

Ranger v7 W15D2
Strength
Bentover Row 4x6
Chin Up 5x10

METCON
4 Rounds - 40x DU + 10x TTB

Conditioning
6-Mile Easy Run 

Ranger v7 W15D3

Strength
Front Squat 4x6
Overhead Squat 5x10

Accessory
Leg Extensions 4x10

Conditioning
2-Mile Warm Up, then 3-Mile Tempo (get :15-:30 per mile)

Ranger v7 W15D4

Conditioning
10-Mile Ruck #60

Ranger v7 W15D5

Strength
Z Press4x6
BB Push Press 5x10

Accessory
Lateral Raise 4x10

Conditioning
Almost There - 5-Mile Run into 150 Push Ups, ever break complete 4x C2B Pull Ups 

Ranger v7 W15D6

METCON
40 AMRAP - 4x Tire Flip + 4x Rope Climb + 8x TTB + 1200m Run

Strength
Do arms - 3 supersets of bicep/tricep domination and flex.