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2025.12.29 - ONLINE Training This Week

2025.12.29 - ONLINE Training This Week

ONLINE Programming for week starting December 29th, 2025

Nolan Cunningham
December 28, 2025

Hi all,

Welcome to week FIVE of this cycle! We’re close to the new year - and as we turn the page into 2026 - some news! We’re moving the programming from here into an online platform! More info to come soon. In the meantime, let’s finish the year strong!

Let’s get it!

Day 1

Mobility / Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- :20 Pike Hold
- 10 Bird Dogs (5 per side)
- :20 Hand Plank Hold
- 20 Plank Jacks
Strength
- In 15 minutes, 6+ rounds
  - Bodyweight Only
    - 8 Pause Push-ups
    - 20 Hand Plank Shoulder Taps (Left + Right = 1)
  - DB Only
    - 8 Single DB Half Kneeling Strict Press (4 per side)
    - 12 Single DB Push + Pull (6 per side)
  - Full Equipment
    - 5 Barbell Strict Press
    - 12 Banded Pallof Press (6 per side)
- Log the weight of the heaviest set of successful, unbroken strict press.
Metcon
- AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)
  - Bodyweight Only
    - 10 Push-ups (incline or from toes)
    - 20 Mountain Climbers (Left + Right = 1)
    - :20 Plank-ups
  - DB Only
    - 12 Double DB Push Press
    - 10 Mountain Climber + Push-up
    - 8 Tuck-ups
  - Full Equipment
    - 15 Barbell Push Press
    - 12 Toes-to-Bar
    - 9 V-ups
- Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.
Recovery
- T-Spine Smash with LAX Ball - 1.5 min. per side
- Child’s Pose + Thread the Needle - 1.5 min. per side
- Chest Opener on Foam Roller - 4 min.

Day 2

Mobility / Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 10 Air Squats
- 10 Double Leg Glute Bridges
- 10 Unweighted Reverse Lunges (5 per side)
- :30 Jump Rope Single Unders
Strength
- In 21 Minutes, 7+ rounds
  - Bodyweight Only
    - 10 TEMPO Mini-band Air Squats (3-sec descent)
    - :20 Side Elbow Plank (per side)
  - DB Only
    - 10 TEMPO Single DB Goblet Split Squats (5 per side) (3-sec descent)
    - 10 Single DB Chops (5 per side)
  - Full Equipment
    - 8 Barbell 1 ¼ Front Squats
    - 10 Banded Half Kneeling Pallof Press (5 per side)
  - Log the heaviest successful, unbroken set of squats.
Metcon
- 3RFT (3 Rounds for Time)
  - Bodyweight Only
    - 10 Jumping Squats
    - 20 Mountain Climbers (Left + Right = 1)
    - 10 Unweighted Russian Twists (Left + Right = 1)
  - DB Only
    - 10 Double DB Thrusters
    - 12 Single DB Goblet Reverse Lunges (6 per side)
    - 14 Single DB Russian Twists (Left + Right = 1)
  - Full Equipment
    - 10 Barbell Push Jerks
    - 12 Barbell Front Rack Reverse Lunges (6 per side)
    - 14 Med. Ball Russian Twists (Left + Right = 1)
- Log time it took to complete all rounds and reps, adding weights and variations chosen in the notes.
Recovery
- Foam Roll Glutes - 1 min. per side
- Foam Roll Quads - 1 min. per side
- Pigeon Pose - 1.5 min. per side
- Couch Stretch - 1 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

Mobility / Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 10 SLOW Glute Bridge Marches (5 per side)
- 5 Boot Strappers
- 10 Unweighted Reverse Lunges (5 per side)
- :30 Single Leg Hops over a Target (switch halfway)
Metcon
- In 28 Minutes, 5+ Rounds
  - Bodyweight Only
    - 10 Single-Leg Glute Bridges (5 per side)
    - :30 Wall Sit
    - 10 TEMPO Single Leg Romanian Deadlifts (5 per side) (3-sec. down)
    - 5 Inchworms
    - 15 Broad Jumps
  - DB Only
    - 12 Single DB Hang Power Cleans (6 per side)
    - :40 Single DB Farmer’s Carry Hold (switch halfway)
    - 8 Double DB Devil’s Press
    - 8 Double DB Floor Press + Leg Lifts
    - 10 Double DB Suitcase Deadlifts
  - Full Equipment
- Log a checkmark if you completed 5+ rounds, adding weights and variations chosen in the notes.
Recovery
- Foam Roll Hamstrings - 1 min. per side
- LAX Ball Smash Bottom of Foot - 1.5 min. per side
- Hamstring Stretch - 1.5 min. per side
- Pigeon Stretch - 1 min. per side

Day 5

Mobility / Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 8 Push-ups (incline or from toes)
- 8 Towel “Ring” Rows
- 8 Scapular Push-ups
- 20 Jumping Jacks
Strength
- EMOM16 (Every Minute on the Minute for 16 Minutes)
  - Bodyweight Only
    - Min 1: 10 Jumping Pull-ups
    - Min 2: 6 Jumping Lunges (Left + Right = 1)
    - Min 3: :20 Hand Plank Hold
    - Min 4: 10 Half Burpees
  - DB Only
    - Min 1: 8 Double DB Hammer Curls
    - Min 2: 12 Double DB Suitcase Walking Lunges (6 per side)
    - Min 3: :40 Plank Shoulder Taps
    - Min 4: 10 Burpees over DBs
  - Full Equipment
    - Min 1: 6 Strict Chin-ups
    - Min 2: 12 Barbell Front Rack Walking Lunges (6 per side)
    - Min 3: :20 Echo Bike Sprint
    - Min 4: 10 Bar Facing Burpees
- Log a checkmark if you completed all 16 minutes, adding weights and variations chosen in the notes.
Metcon
- AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)
  - Bodyweight Only
    - 10 Broad Jumps
    - 4 Partial Wall Walks
    - 10 Jumping Skaters (Left + Right = 1)
  - DB Only
    - 8 Single DB Overhead Walking Lunges (4 per side)
    - 3 Wall Walks
    - 40 Jump Rope (Single Unders)
  - Full Equipment
    - 10 Barbell Overhead Walking Lunges (5 per side)
    - 5 Wall Walks
    - 10cal / 12cal Row
- Log total rounds and reps completed in allotted time, adding weights and variations chosen in the notes.
Recovery
- Orb Roll Quads - 1 min. per side
- Orb Roll Serratus - 1 min. per side
- Child’s Pose with Lat Stretch - 1.5 min. Per side
- Cross-Body Shoulder Stretch - 1.5 min. per side

Day 6

Mobility / Range of Motion Development
Warm-up - 5 minutes, continue to cycle through…
- 5 Inchworms + Press-up
- 10 Air Squats
- 15 High Knees (Left + Right = 1)
- 20 Jumping Jacks
Capacity
- In 28 Minutes, 6+ rounds
  - Bodyweight Only
    - 10 Chair Dips
    - 8 Towel "Ring" Rows
    - :20 Hollow Hold
    - 10 Push-ups (incline or from toes)
    - 10 Sit-ups
  - DB Only
    - 8 Double DB Bench Press
    - 10 Double DB Bent Over Rows
    - 12 Jackknives (Left + Right = 1)
    - 10 Double DB Renegade Rows
    - 12 Tuck-ups
  - Full Equipment
    - 6 Barbell Bench Press
    - 8 Barbell Bent Over Rows
    - 12 Single KB Pull Throughs (6 per side)
    - 6 Double DB Floor Press
    - 6 Strict Toes to Bar
- Log a checkmark if you completed 6+ rounds, adding weights and variations chosen in the notes.
Recovery
- Orb Roll Pec - 1 min. per side
- Banded Lat Stretch - 1.5 min. per side
- Supine Twist - 1 min. per side
- Feet-elevated Figure Four Stretch - 1.5 min. per side

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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