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2024.01.06 - AT-HOME Training This Week

2024.01.06 - AT-HOME Training This Week

AT-HOME Programming for week starting January 6th, 2025

Nolan Cunningham
January 05, 2025

Hi all,

Welcome to 2025!

Quick reminder

The new programming format will include three options to pick from each day:

Bodyweight Only Option
Dumbbell Only Option
Full Equipment Option

Let’s get into it.

Day 1

Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 10 Light Double DB Front Squats (or 10 Jumping Squats)
- 10 Plank Shoulder Taps per side
- 10 Unweighted Forward Lunges per side
- 10 Half Burpees
Strength:
- 6 Rounds, not for time
  - Bodyweight
    - 12 Air Squats
    - 9 Push-ups + Mountain Climbers
    - :30 Forearm Plank
    - :30 Wall Sit
    - 10 Leg Lifts
  - DB Only
    - 12 Single DB Goblet Squats
    - 10 Single DB Bent Over Rows per side
    - :30 Plank Ups
    - :30 Wall Sit
    - 10 Leg Lifts
  - Full Equipment
    - 8 Barbell Back Squats
    - 6-8 Strict Pull-ups (Mixed Grip)
    - :60 Active Bar Hang
    - :60 Wall Sit
    - 12 Double DB Bench Press
- Log weights and variations completed successfully (and unbroken) across all movements as separate scores.
MetCon:
- Bodyweight Only
  - Tabata Air Squats
- DB Only
  - Tabata Jumping Squats
- Full Equipment
  - 750m row buy-in
  - Tabata Walking Lunges
  - 750m row cash-out
- Log total reps for the Bodyweight Only and DB only variations. Log total time and total reps for the Full Equipment variation.
Recovery
- Chest Opener on Foam Roller - 4 min.
- Foam Roll Glutes - 2 min. per side

Day 2

Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 6 Unweighted Good Mornings
- 6 Unweighted Tempo Strict Press
- :30 Jump Rope
- 6 Single Leg Glute Bridges per side
Strength:
- 6 rounds, not for time
  - Bodyweight Only
    - 6 Single Leg RDLs per side
    - 8-12 UNBROKEN Hand Release Push-ups
    - 8 Jackknives per side
    - 15 Air Squats
    - 8 Plank Hip Taps per side
  - DB Only
    - 6 DB Single Leg RDLs per side
    - 7 Alternating Single DB Strict Press per side
    - 6 Jackknives per side
    - 7 Single DB Bent Over Rows per side
    - 8 Plank Hip Taps per side
  - Full Equipment
    - 6 TEMPO Barbell RDLs per side
    - 10 Deficit Push-ups
    - 10 Jackknives per side
    - 9 Half Kneeling Landmine Twists per side
    - 3 Wall Walks
- Log weights and variations completed successfully (and unbroken) across all movements as separate scores.
MetCon:
- Bodyweight Only
  - 4 Rounds For Time - 20 reps-15 reps-15 reps-10 reps:
- DB Only
  - 4 Rounds For Time - 20 reps-15 reps-15 reps-10 reps:
- Full Equipment
  - 5 Rounds For Time - 20 reps-15 reps-10 reps-15 reps-20 reps:
    - Single DB Offset Push-ups
    - Situps (Optionally, do the no-arm variation)
    - Box Jump Overs
- Log total time it took to complete entire workout, adding variations chosen in the notes.
Recovery
- Child’s Pose with Thread the Needle - 2 min. per side
- Trap smash with LAX ball - 2 min. per side

Day 3

Rest Day

Try and fit in two to three walks of 1.0-1.5 miles apiece.
Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.
Mobility and/or restorative yoga are other great options on rest days.
Some is better than none.
Getting outside in any capacity is encouraged!

Day 4

Range of Motion Development
Warm-up - complete 4 rounds…
- 6 Wide Legged Good Mornings
- 6 Reverse Jackknives per side
- 10 Plank-ups (forearm plank to hand plank and back down = 1)
- 10 Tuck-ups
Strength:
- 6 rounds, not for time
  - Bodyweight Only
    - 6 Wide Legged Good Mornings
    - 12 Push-ups
    - :35 Hand Plank
    - :35 Wall Sit
    - 12 Scissor Kicks per side
  - DB Only
    - 10 Double DB Suitcase 1 3/4 Deadlifts
    - 4 Inchworm Press-ups
    - :30 Bear Walk
    - 6 Single DB Windmills per side
    - 10 Hollow Rocks
  - Full Equipment
    - :60 Jump Rope
    - 15 Med Ball Cleans
    - 8 Barbell Conventional Deadlifts
    - 8-10 Unbroken Parallette Bar Dips (or Ring Dips)
    - 12 Weighted Box Step-ups (6 per side)
  - Log weights/heights and variations completed successfully (and unbroken) across all movements as separate scores.
MetCon:
- Bodyweight Only
  - Tabata (8 minutes) Alternating Forward Lunges
- DB Only
  - AMRAP7 (:35 on :25 rest) - Alternating Single DB Devil’s Press
- Full Equipment
  - For time: 100 KB Russian Swings (<26 / 44 / 70+)
- Log total reps and denote which weights and variation you chose to do in the notes. For Full Equipment version, log time and weight.
Recovery
- Foam Roll Hamstrings - 2 min. per side
- T-spine Smash with LAX Ball - 2 min. per side

Day 5

Range of Motion Development
Warm-up - 6 minutes, continue to cycle through…
- 6 Up Dog / Down Dog + Push-up
- 20 Mountain Climbers per side
- :40 Jump Rope
- 15 Light Double DB Front Squats (or 10 Jumping Squats)
Strength:
- 6 rounds, not for time
  - Bodyweight Only
    - 6 Unweighted Windmills per side
    - 10-12 Offset Push-ups (5 per side)
    - 10 Tuck-ups
    - 15 Air Squats
    - 8 Plank Shoulder Taps per side
  - DB Only
    - 10 Single DB Goblet Split Squats per side
    - 6 Chin-up Negatives
    - 8 Reverse Jackknives per side
    - 8 Box Dips (can use a bench or chair too)
    - 8-12 Tuck-ups
  - Full Equipment
    - 6 Single DB Goblet Bulgarian Split Squats per side
    - 6 UNBROKEN Strict Chin-ups
    - :30 Hollow Hold
    - 8 Double DB Seated Strict Press (Z-Press)
    - 12 V-ups
- Log weights and variations completed successfully (and unbroken) across all movements as separate scores.
MetCon:
- Bodyweight Only
  - 4 Rounds For Time - 20 reps-15 reps-10 reps-5 reps:
    - Push-ups
    - Scissor Kicks per side
    - Mountain Climbers per side
- DB Only
  - 5 RFT (5 Rounds For Time)
    - 12 Alternating Single DB Hang Snatch (<20 / 35 / 5p+)
    - 12 Lateral Jumps Over DB (12 per direction)
- Full Equipment
  - 30 cal Echo Bike buy-in
  - Tabata V-ups
  - 30 cal Echo Bike cash-out
- Log total time for the Bodyweight Only and DB Only variations. Log total time and reps for the Full Equipment version.
Recovery
- T-spine Smash with LAX ball - 2 min. per side
- Massage Gun Glutes - 2 min. per side

Day 6

Range of Motion Development:
Warm-up - 5 minutes, continue to cycle through…
- 6 Wide Legged Good Mornings
- 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)
- 10 Banded Pull Aparts
- 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)
Long Workout Day!
- AMRAP21
  - Bodyweight Only
    - :30 Wall Sit
    - 12 Burpee s
    - :45 Forearm Plank
    - 12 Single Leg Glutes Bridges per side
    - 50 Jump Rope Singles (or Double Unders)
  - Dumbbell Only
    - 50’ Double DB Farmer's Carry
    - 8 Single DB Hang Power Cleans per side
    - 8 Single DB Push Jerk per side
    - 8 Jumping Lunges per side
    - 50 Jump Rope Singles (or Double Unders)
    - Rest :45
  - Full Equipment
    - 50’ Sandbag Carry
    - 15 Burpee Box Jumps
    - :40 Double KB Offset (Mixed Grip) Hold (switch halfway)
    - 15 UNBROKEN Wall Ball Shots
    - 15-18 Echo Bike Cals
    - Rest :45
- Log rounds and reps completed in the allotted time, adding variations and weights chosen in the notes.
Recovery
- Pigeon Stretch (assisted or unassisted) - 2 min. per side
- Wide Legs up the Wall - 5 min.

Day 7

Rest Day

Try and fit in two to three walks of 1.0-1.5 miles apiece.
Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.
Mobility and/or restorative yoga are other great options on rest days.
Some is better than none.
Getting outside in any capacity is encouraged!

Legal stuff:

Participation in General Physical Preparedness exercises and related activities conducted - either in the spirit or letter of the programming in these posts - involves certain risks and potential dangers. We, our employees, representatives, affiliates, and agents are not to be held responsible for any claims, demands, liabilities, rights, damages, expenses, and causes of action of any nature arising out of or in connection with participation in the programming of these posts

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