2025.12.01 - ONLINE Training This Week

ONLINE Programming for week starting January 19th, 2025

Author

Nolan Cunningham
January 18, 2026

Hi all,

Welcome to WEEK 2 of this Back Squat cycle! We’re focusing on hitting a heavy set of 5 this week at TEMPO (3-1-X-1 = 3-second down, 1 second hold at the bottom, Xplode up, 1-second hold at the top). If you missed an earlier week’s posting, we’re moving this party over to btwb here soon. Thinking that will be March 1st-ish as a heads up!

ALSO we’ve moved to providing 7-days of training instead of 5. I’m still a proponent of taking 2 active recovery / rest days each week. Make sure you still get out there and walk / ruck / bike / etc on your “off” days!

So much going on, so no links today. See ya next week!

Let’s get it!

Day 1 

  • Mobility / Range of Motion Development

    • Orb Roll Pec

    • Foam Roll Triceps

    • Scapular Push-ups

    • Reverse Snow Angels

  • Warm-up - 5 minutes, continue to cycle through…

    • 5 Inchworm + Push-up

    • 10 Scapular Pull-ups

    • :20 Hollow Hold

    • 20 Jumping Jacks

  • Strength

    • In 12 minutes, 4+ rounds

      • Bodyweight Only

        • 8 Pause Push-ups (3-second pause at bottom)

        • :20 Hollow Hold

      • DB Only

        • 12 Single DB Floor Press (6 per side)

        • 12 V-ups

      • Full Equipment

        • 10 Barbell Bench Press

        • 7 Strict Toes-to-Bar

    • Log a checkmark if you completed 4+ rounds, adding weights and variations chosen in the notes.

  • Metcon

    • AMRAP20 (4-8-12, repeat ascending ladder)

      • Bodyweight Only

        • Leg Lifts

        • Air Squats

        • Hand Release Push-ups

      • DB Only

        • Double DB Bench Press

        • Single DB Russian Twists (Left + Right = 1)

        • Push-up + Hand Plank Shoulder Taps (Left + Right = 1)

      • Full Equipment

        • Alternating Single DB Snatch

        • Box Jumps

        • Deficit Push-ups

    • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

  • Recovery

    • Supine Figure Four Stretch - 1.5 min. per side

    • Wall Pec Stretch - 1.5 min. per side

    • Child’s Pose with Lat Stretch - 2 min. total

    • Seated Forward Fold - 2 min. total

Day 2

  • Mobility / Range of Motion Development

    • Foam Roll Lats

    • LAX Ball Smash T-Spine

    • Active Scapular Wall Slides

    • PVC Pass-Throughs

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 Scapular Push-ups

    • 10 PVC Z-Press (seated on floor)

    • 10 Bird Dogs w/1-sec Pause (5 per side)

    • 10 Jump Rope Singles

  • Strength

    • In 15 minutes, 5+ rounds

      • Bodyweight Only

        • 12 Banded Overhead Press

        • :20 Boat Hold

      • DB Only

        • 8 Single DB Half Kneeling Strict Press (8 per side)

        • 10 Double DB Hammer Curls

      • Full Equipment

        • 8 Barbell Strict Press

        • 6 Strict Pull-ups

      • Log a checkmark if you completed 5+ rounds in the allotted time, adding weights and variations chosen in the notes.

  • Metcon

    • AMRAP16 As Many Rounds and Reps as Possible in 16 Minutes (4-6-8-10 ascending ladder)

      • Bodyweight Only

        • Box Walks

        • Plank Shoulder Taps (Left + Right = 1)

        • Jumping Skaters (Left + Right = 1)

      • DB Only

        • Double DB Push Press

        • Burpees

        • Double DB Suitcase Deadlifts

      • Full Equipment

        • Barbell Push Press

        • Kipping Pull-ups

        • Row Machine for Calories

    • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

  • Recovery

    • Banded Lat Stretch - 2 min per side

    • Seated Forward Fold - 2 min total

    • Child’s Pose with Thread the Needle - 2 min per side

Day 3

  • Mobility / Range of Motion Development

    • Foam Roll Quads

    • Orb Roll Glutes

    • 90/90 Shinboxes

    • Deep Squat Hold + Arm Rotation

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 Air Squats

    • 10 Wall Sits (:20-:30 hold)

    • 10 Alternating Reverse Lunges (5 per side)

    • :20 Jump Rope or Line Hops

  • Strength

    • 6 Sets Every 2:30

      • Bodyweight Only

        • 10 Air Squats (@3-1-X-1)

        • :20 Wall Sit Hold

      • DB Only

        • 8 Double DB Front Rack Squats (@3-1-X-1)

      • Full Equipment

        • 5 Barbell Back Squats (@3-1-X-1)

    • Log the weight of the heaviest successful, unbroken set of squats.

  • Metcon

    • Four Times through for Rounds and Reps (2:00 on / 1:00 rest)

      • Bodyweight Only

        • 6 Burpees

        • 9 Jumping Squats

        • 12 Reverse Lunges (6 per side)

      • DB Only

        • 6 Single DB Devil’s Press (3 per side)

        • 9 Double DB Thrusters

        • 12 Reverse Lunges (6 per side)

      • Full Equipment

        • 6 Burpee to Pull-up Bar

        • 9 Box Jump Overs

        • 12 Reverse Lunges (6 per side)

    • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

  • Recovery

    • Seated Hamstring Stretch - 1.5 min per side

    • Couch Stretch - 1.5 min per side

    • Standing Quad Stretch - 1.5 min per side

    • Forward Fold Hang - 2 min total

Day 4

  • Mobility / Range of Motion Development

    • Foam Roll Hamstrings

    • Foam Roll Adductors

    • PVC Good Mornings

    • Cossack Squats

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 Air Squats

    • 8 Reverse Lunges (4 per side)

    • 6 Inchworms + Hip Openers

    • :20 Active Bear Hold

  • Metcon

    • 30 Minutes, for quality

      • Bodyweight Only

        • 16 Cyclist Air Squats (heels elevated)

        • 12 Side-to-Side Lunges (6 per side)

        • :20 Hollow Hold

        • 50’ Bear Crawl

      • DB Only

        • 12 Double DB Suitcase Deadlifts

        • 10 Double DB Hang Power Cleans

        • 12 Single DB Goblet Reverse Lunges (6 per side)

        • :20 Hand Plank DB Push + Pulls

      • Full Equipment

        • 12 Sandbag Deadlifts

        • 10 Barbell Front Rack Reverse Lunges (5 per side)

        • :30 Barbell Front Rack Hold

        • 14 KB Pull Throughs (7 per side)

    • Log a checkmark if you completed 6+ rounds, adding weights and variations chosen in the notes.

  • Recovery

    • Supine Figure Four Stretch - 1.5 min per side

    • Banded Hamstring Stretch - 1.5 min per side

    • Couch Stretch - 1.5 min per side

    • Child’s Pose - 1 min total

Day 5

  • Mobility / Range of Motion Development

    • Foam Roll Upper Back

    • LAX Ball Smash Calves

    • World’s Greatest Stretch

    • Scorpion Stretch

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 Jumping Jacks

    • 10 PVC Good Mornings

    • 8 Push-ups

    • :20 Lateral Hops

  • Strength

    • In 15 minutes, 5 Rounds

      • Bodyweight Only

        • 8 Dips (on bench or chair)

        • 8 Push-ups

        • :20 Inverted Plank Hold

      • DB Only

        • 12 Dips (on bench or chair)

        • :20 Hollow Hold

      • Full Equipment

        • 8 Strict Ring Dips

        • 8 Strict Toes-to-Bar

    • Log total rounds completed in allotted time, adding variations chosen in the notes.

  • Metcon

    • 5 Rounds for Time, capped at 16 Minutes

      • Bodyweight Only

        • :30 Jumping Squats

        • 12 Broad Jumps

        • :45 Wall Sit

      • DB Only

        • 9 Burpee Broad Jumps

        • 12 Double DB Thrusters

        • 12 Double DB Hang Power Cleans

      • Full Equipment

        • 9/12 Row Calories

        • 12 Wall Balls

        • 12 Double DB Hang Power Cleans

    • Log time it took to complete al rounds and reps, adding weights and variations chosen in the notes.

  • Recovery

    • Couch Stretch - 1.5 min per side

    • Lat Stretch on Rig - 1.5 min per side

    • Seated Forward Fold - 2 min total

    • Supine Spinal Twist - 2 min total

Day 6

  • Mobility / Range of Motion Development

    • Foam Roll Glutes

    • LAX Ball Smash Upper Back

    • PVC Pass-Throughs

    • Adductor Rockbacks

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 PVC Good Mornings

    • 10 Air Squats

    • 6 Push-up + Plank Shoulder Tap (Left + Right = 1)

    • :20 Plank Hold

  • Capacity

    • AMRAP 32 (As Many Rounds and Reps as Possible in 32 Minutes)

      • Bodyweight Only

        • 32 Forward Lunges (16 per leg)

        • 16 Burpee Broad Jumps

        • 8 Box Walks

        • 8 Towel “Ring” Rows

      • DB Only

        • 32 Single DB Goblet Forward Lunges (16 per leg)

        • 24 Alternating Single DB Snatch (12 per side)

        • 4 Wall Walks

        • 16 Tripod Rows (8 per side)

      • Full Equipment

        • 32 Barbell Reverse Lunges (16 per side)

        • 16 Barbell Power Snatch

        • 8 Wall Walks

        • :40 Overhead Plate Hold

    • Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.

  • Recovery

    • Standing Quad Stretch - 1.5 min per side

    • Child’s Pose - 1.5 min total

    • Lat Stretch on Rig - 1.5 min per side

    • Seated Forward Fold - 2 min total

Day 7

  • Mobility / Range of Motion Development

    • Orb Roll Anterior Shoulder

    • Barbell Smash Triceps

    • Quadruped Thoracic Rotation

    • Prayer Stretch with PVC

  • Warm-up - 5 minutes, continue to cycle through…

    • 10 Air Squats

    • 6 Inchworms + Shoulder Tap (Left + Right = 1)

    • 10 Scapular Push-ups

    • :20 Hand Plank Hold

  • Strength

    • In 18 minutes, 6+ Rounds

      • Bodyweight Only

        • :45 Hand Plank

        • 12 Single Leg Squat-to-Box (6 per side)

        • :20 Side Elbow Plank (per side)

      • DB Only

        • 1:00 Hand Plank

        • 100′ Double DB Offset Carry (switch halfway)

        • 16 Single DB Z-Press (8 per side)

      • Full Equipment

        • 1:00 Forearm Plank

        • 100′ Double KB Offset Carry (switch halfway)

        • 8 Barbell Strict Press

    • Log a checkmark if you completed 4+ rounds, adding weights and variations chosen in the notes.

  • Metcon

    • 2 rounds of :30 work / :30 rest

      • Bodyweight Only

        • Plank Taps to Target

        • Plank Step-outs

        • Leg Lifts

        • Scissor Kicks

        • Hollow Rocks

      • DB Only

        • Plank Taps to Target

        • Plank Step-outs

        • Leg Lifts (with weight overhead)

        • Scissor Kicks (with weight overhead)

        • Hollow Rocks

      • Full Equipment

        • Plank Taps to Target

        • Plank Step-outs

        • Leg Lifts (with weight overhead)

        • Scissor Kicks (with weight overhead)

        • Hollow Rocks

    • Log a checkmark if you completed 2 rounds in entirety, adding weights and variations chosen in the notes.

  • Recovery

    • Up-dog/Down Dog - 2 min total

    • Couch Stretch - 1.5 min per side

    • Wall Pec Stretch - 1.5 min per side

    • Seated Forward Fold - 2 min total

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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