Ripped & Ready
California Strength
Strength & Conditioning, BodybuildingAre you tired of writing your own workouts? Feeling burnt out doing the same old exercises?
Tired of looking back and feeling that your fittest days are behind you? It’s time to try something different!
The Ripped & Ready program will help you improve your metabolic fitness, increase your functional strength and achieve the aesthetic physique you deserve.
My name is Dave Spitz, lifelong coach and former athlete - turned fat guy - turned fit guy. I researched, wrote and refined the Ripped & Ready program for myself.
When I turned 43, the realization set in that I was running out of the benefits that my genetic capital had afforded me.
I was weaker, fatter and my metabolic fitness was low by any standard.
The road back to reclaiming my fitness was not easy, but it started with one simple idea... NEVER DO NOTHING.
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B1
Jump Rope
3 x 60 @ MAX
B2
Front Rack Goblet Squat into Reverse Lunge
4 x 8
C1
Neutral Grip Landmine Row
4 x 10
C2
Wide Grip Pull Up Negatives (3 seconds down)
4 x MAX
D1
Chest Supported Rear Delt Raises
4 x 10
D2
Single Arm Dumbbell Preacher Curl
4 x 10
E1
DB Reverse Flys
3 x 12
E2
EZ Bar Curls
3 x 10
F1
Hollow Rocks
4 x 30 @ MAX
F2
Tall Bird Dog
4 x 30
Cooldown
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
H
Sauna
1 x 20:00
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Plate Agility Drill
2 x 20 @ MAX
C
Power Clean
4 x 2
D
Front Squat
3 x 3 @ 75 %
E1
Single Leg Tempo Hip Thruster
4 x 8
E2
Bulgarian Single Leg Dumbbell RDL
4 x 10
F1
Barbell Roll Outs
4 x 10
F2
Banded Russian Twist
4 x 12
Cooldown
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
H
Sauna
1 x 20:00
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B
Assault Bike
1 x 15:00
C1
Half Hold Alternating Hammer Curl
4 x 12
C2
Dumbbell Twists
4 x 10
D1
Weighted ISO Rear Foot Elevated Split Squat
4 x 60
D2
Single Leg Banded Hamstring Curl
4 x MAX
E
Timed Hangs (Pronated Grip)
3 x 60
Cooldown
F
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B1
Elevated Kettlebell Push Up into Mountain Climber
3 x 30 @ MAX
B2
Chin Ups
3 x 30 @ MAX
C1
Banded Dumbbell Floor Press
4 x 12
C2
Isometric Chest Fly
3 x 30
D1
Seated Arnold Press
3 x 8
D2
Cable Chest Fly
3 x 12
E1
Seated 3 Way Lateral Shoulder Raise
3 x 8
E2
Cross Cable Tricep Extension (Double)
3 x 12
F1
Half Kneeling Landmine Twist
3 x 8
F2
Bench Reverse Crunch
3 x 10
F3
Tall Plank w/ Heel Raise
3 x 45
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
H
Sauna
1 x 20:00
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B1
Forward and Backward Kettlebell Lunge
3 x 8
B2
Kettle Bell Swings
3 x 10
B3
Standing Box Jump
3 x 6
C
Clean
1, 2, 2
D1
Romanian Deadlift
8, 8, 6, 6
D2
Isometric Back Extension
3 x 30
E1
DB 3-Way Calf Raise
3 x 8
E2
Hamstring Curls
3 x 10
F1
Posterior Oblique Sling Bird Dog
3 x 10
F2
Side Plank Abduction
3 x 30 @ MAX
F3
Straight Arm Plank To Shoulder Tap
3 x 45 @ MAX
Recovery
G
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
H
Sauna
1 x 20:00
Movement Prep
A
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
B1
Chest To Wall Handstand Holds
3 x 60
B2
Burpee
3 x 8
B3
Wall Sit
3 x 60
C1
Incline BB Retract and Row
4 x 6
C2
Single Arm Cable Curl
4 x 10
D1
Single Arm Cable Lateral Raise (Behind The Back)
4 x 8
D2
Hammer Curls
4 x 10
E1
GHD Isometric MB Chest Pass + Sit Up
3 x 10
E2
MedBall Russian Twist on GHD
3 x 8
E3
Slam Ball (Med Ball)
3 x 8
Recovery
F
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A1
Walk
A2
Hike
A3
Swimming
A4
Bike
A5
Other
David Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
I’m so confident that you'll love this program that if you’re not 100% satisfied by the end of your first seven days, we’ll give you a full refund. You can upgrade, switch between our suite of teams or cancel at anytime.
Start My 7-Day Free Trial
David Spitz
Coach, Husband and Father of 3
Verified Athlete"Lifelong coach and former athlete - turned fat guy - turned fit guy. I'm living proof that this shit works!"
When you join a team you’re getting more than programming, you’re joining an online community.
Ripped & Ready
Ripped & Ready
Ripped & Ready
