May 1, 2020

 by Ryan Webb


Every 4min. x 4 Rounds:

5 Back Squats (% based below)

10 DB Bent Over Rows

50 Double Unders


*Do the DB Rows as heavy as possible. 10 Each Arm.

*QUALITY over speed on this part.


12min. AMRAP:

8 DB Goblet Lateral Step-Up 53/35lb.

8 Ballslam 30/20

8 Cal Row


DB Goblet Lateral Step-Up:


*Once you get to the other side of the box, that is 1 rep. 8 total is needed each round.



20min. AMRAP:

10 Alt. DB Snatches 50/35lb.

10 Push-Up

10 Sit-Ups


*At the 5min. mark, switch to DB Power Cleans for 5 reps.

*At the 10min. mark, switch back to normal.

*At the 15min. mark, switch to DB Power Cleans for 5 reps again.


Sexy Bod

Ok everyone, the time has come! Welcome to a new program that I have been experimenting with for a very long time now. Full Body Training. The premise is to hit each body part with only 1 exercise each session, 5 days a week. Sound boring? It's actually not when you switch it up just right and keep getting creative (That's what I’m here for though).


There is NO conditioning piece to any of this and I truly do not believe that there needs to be. People have been doing this for almost 6 months now and the results have been amazing. SO... For now, all you will need is a set of DBs, a pull-up bar, and a red band. As we progress back to normal life, this program will evolve back into barbells and a little more equipment will be needed.


Legs: DB Spilt Squats (3x10 on ea. leg)

Chest: High Band Single Arm Fly (3 x Max Effort on ea. side)

Back: Single Arm DB Rows (3x10 on ea. arm)

Shoulders: Arnold Press (3x10. Both DBs pressing at the same time)

Biceps: Single DB Bicep Curl (3x10-15)

Triceps: Single DB Overhead Extension (3x10-15)

Abs: DB Russian Twists (3x15-20). On every rep, complete a full stop and do not bounce it.


No supersets for any of the movements above. Just Stay on that movement for all sets and reps and take a 60-90sec. rest after each set. ONLY working sets count. Everyone will most likely have 1-2 warm-up sets to get the muscles warm and moving.


*If you need more resistance on the weights, you can easily have an anchor point and use the bands. Or you can put a little more time under tension and go slower throughout the movements.


Here's a few video links for unclear movements:


Bicep Curl and Tricep Ext Demo:


High Band Fly Demo: (2nd video)


Link I found with bands IN STOCK:





The strongest mile (Time)

For Time:

15 Clean and Jerks 135/95

1 Mile run

15 Clean and Jerks 185/125


I want this to feel like your strength work today, so make sure that weight is challenging. 

*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing  30 reps instead.

*AND... Do not slack on the run! Give me a good 80-90% effort!


For Time:


Russian KB Swings 70/53



Time CAP: 15min.




10 Rounds For Time:

3 Devil Press 50/35s

10 Toes-To-Bar

30 Double Unders



Grab A Chair!


For Time:


Feet Elevated Dips Off The Floor

Split Lunges Off The Chair (L+R=2)**

Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)



Legs: Heel Elevated DB Goblet Squats (3x10 with a 40X0 Tempo)


Chest: DB Floor Press (3x10 with a 40X0 Tempo)


Back: Strict Pull-Ups (3 x Max Effort. Wide Grip. If your max effort is less than 6-7 then add a band for help and if your max is more than 15, then add a band for resistance. Anchor around your waste and a DB.)


Shoulders: DB Upright Rows (3 x 10-15 reps)


Biceps: DB Hammer Curls (3x10-15 reps. Perform both sides at the same time)


Triceps: Single DB Skull Crushers held laterally (3x10-15) *Add band for extra tension


Abs: DB Overhead Sit-Ups (100 reps as fast as possible) *For weight suggestions on this one, pick something you can do about 20-25 unbroken on the 1st set.


*Rest 60-90sec. After Each Set

*ONLY working sets count. Everyone will most likely have 1-2 warm-up sets to get the muscles warm and moving.

DB Overhead Sit-Up:


Dumbbell Upright Row:


Heel Elevated Goblet Squat: (1st video)


Single DB Skull Crushers:



Every 3min. x 10 Rounds:

10 Cal Bike

10 Cal Row

10 Toes-To-Bar

3 Deadlifts (see below)


*Rounds 1,2,3,4 is 40%

  Rounds 5,6,7,8 is 50%

  Rounds 9 and 10 is 60%


*7 Cals for Ladies :)




Metcon (Time)

2 Rounds:

1min. of Burpees

1min. of DB Front Squats  45/30s

1min. of Pull-Ups

1min. of Alt. DB Lunges

1min. of Burpees

1min. of DB Deadlifts

1min. of Pull-Ups

1min. of REST


Part 2.) Optional

Tabata Hip Thrust with 50/35lb. DB on your lap. That's 20sec. of work by 10sec. of rest for 4min. Doesn't sound that bad, but it is going to light your booty up!

You're going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders.


On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge. You can still pull it off on the ground though.



Bodyweight "Fight Gone Bad"


1min. of Bear Squat + Push-Up

1min. of Straight Leg Sit-Ups

1min. of High Knees

1min. of Sumo Stance Air Squats

1min. of Up Down With A Double Shot

1min. of  Rest


Repeat for 5 Total Rounds (30min.)

Workout demo:




Legs: Lateral DB Step-Ups (3x15 on ea. leg) *Try to get a box or step that gets your leg to about 90 degrees. You can add resistance by adding a band around your waste and a fixed position like the video linked.


Chest: Banded Fly’s (3 x Failure with a 30X0 Tempo)


Back: Banded Pull-Downs (3 x Failure with a 30X0 Tempo)


Shoulders: DB Latereal Raises (3x15-20)


Biceps: Banded 30’s with palm up (3x30) *10 from bottom to 90 degrees, 10 from top to 90 degrees, and 10 full reps. Increase time under tension if it’s too easy.


Triceps: Chair Dips (3x Max reps) *If you want to add weight, throw a DB on your waist.


Abs: Banded Wood Chops (3x Max Reps on each side)


Rest 60-90sec. After Each Set

Banded pull-down demo:


Bicep 30s Demo:


WoodChop Demo:


Banded Fly's Demo:


Lateral DB Step-Ups:


Lateral Step-Up with EXTRA resistance:




EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

rest 3 min

15min. AMRAP:

5 Bench Press (135/75)

10 Pull-Ups

15 Wall Balls (20/14)



Every 3min. x 6 Rounds:

30 Plank Jacks

30 Wall Sit Calf Raises

30 Skaters (L+R=2)

30 Glute Bridges


Advanced: 7 Rounds

Wall Sit Calf Raises: (Add an object, cat, dog, or significant other to make this harder)


Plank Jacks:



Legs: DB RDL’s (banded for extra tension) 3 x15-20 with 30X0 Tempo

** Superset with Banded Hip Abductors 3 x 15-20


Chest: Banded Incline Push-Ups 3 x Failure with 30X0 Tempo (Put your feet on a 12-15" box or something similar)


Back: Towel Pull-Ups 3x10 (scaled options are in video demo)


Shoulders: Bulletproof Shoulder Complex 3x15

*You only need light weights for this, a light band, or even random 2-5lbs items around house. A water bottle would be perfect.


Biceps: CrossOver Hammer Curls 3x10-15


Triceps: Banded Tricep Pull-Downs 3x Max (Make the tension so that you do not get more than 25-30 reps)


Abs: 100 Banded Ab Crunches (Keep a slower controlled motion and squeeze every rep. This may take upwards of 10min. to finish if you do it right. No rest until the 100 is done. You will break eventually, but try to get right back on it!

Stay on the same movement untill all sets are finished.


Rest 60-90sec. After Each Set.


Do not count light warm up sets. Once you feel as though you are at about 60% and above they count.


Ab Crunch:


Towel Pull-Ups with scaled options:


CrossOver Hammer Curls:




Hip Abductors:





Strict Press 

5 x 40%

5 x 50%

5 x 50%

5 x 60%


* Today we are doing strict press from the FLOOR. It's super light and it will give you a little extra work :)


*ALSO, in between each set you will do 1min. of max russian twists with a 45/30lb DB.


20min. to finish...


Devil Press 45/30s

200m Run

Super interested to see some times on this! Can you finish?! I've programmed this a few times in the daily d and seen some crazy times!


1min. on 1min. off wighted planks

(use 45/25lbs or more)



5 Rounds:


For Quality on the lifts and Time on the runs:

15 DB Bench Press (right arm only)

15 DB Bent Over Row (right arm only)

15 DB Bench Press (left arm only)

15 DB Bent Over Row (left arm only)

*Must finish all 20 before moving on


immediately into;

400m Jog


No Rest and return to the top...


Round 2: 400m Run at 60%

Round 3: 400m Run at 70%

Round 4: 400m Run at 85%

Round 5: 400m Run at Max Effort!

Pick a challenging weight for yourself.



For Time:



Inner Thigh Ab Complex (right leg)

Squat Jacks


immediately into;



Inner Thigh Ab Complex (left leg)

Squat Jacks


Inner Thigh Ab Complex Demo:

You need a chair or bench for this one! Watch the video carefully for the complete break-down. This one is SPICY and we are super pumped to show you this new combo! Tag yo friends ;)


Advanced: Keep your leg straight versus bent on the chair or bench. MUCH more inner thigh intensive!


Movement Demo:

squat jack demo



Legs: 100 Walking DB Lunges (Try and walk about 10 steps before turning around. These hit your legs and glutes different than regular ones in place)


Chest: 100 Close Grip DB Push-Ups


Back: 100 Renegade Rows (50ea. arm)


Shoulders: 100 Banded Pull Aparts


Biceps: 100 Banded Bicep Curls (Palms up the entire time)


Triceps: 100 DB Skull Crushers with 2 DBs


Abs: 100 Hanging Knee Raises (or reverse situps if u have no place to hang)

Details: Once a week I typically do a circuit version of the program to switch things up, speed up the amount of time spent in the gym, and get a good sweat in.


Give yourself 10min. to finish each 100 rep station. If you don't finish in that time, it's all good, but you need to move on. Whenever you do finish, rest 90 seconds and move onto the next station. If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.


As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break. That’s why I put the 10min. CAP though, incase you overshoot. Just remember these numbers for next time.


Renegade Row:


Banded Pull Aparts:


Hanging Knee Raises: