2026.01.05 - ONLINE Training This Week

ONLINE Programming for week starting January 5th, 2026

Author

Nolan Cunningham
January 04, 2026

Hi all,

Some big news to kickoff 2026!

Starting Sunday, Feb 1, I’m moving weekly programming into the BTWB app so you can view everything in one place, track progress, and follow the plan more consistently. Some cool things you can do in the app:

  • Movement demos - You’ll be able to see gifs of the movements right in the interface, no more videos!

  • Tracking - you can log times/reps/weights and it will save to your profile for you

  • History tracking - you can see your progress on different lifts and benchmark workouts throughout time!

Here’s how access will work:

  • Free in BTWB: At-Home Bodyweight programming (no cost to you)

  • Paid in BTWB: Full access to the other Equipment Tracks + Bodyweight + extras like Mobility sessions and Recovery sessions.

    • $20/month or $200/year

Over the next 4 weeks, I’ll make this easy with a quick setup guide + how-to information.

Action today (2 minutes): Download the BTWB app and poke around online to learn more about it: [https://apps.apple.com/us/app/btwb-wod-tracking/id583688662]

In a subsequent email, I’ll get you the invite information (and I’ll be sure to send exact steps this month regardless).

In the meantime, below are this week’s workouts! No links to videos today, I’m in full blown migration mode into the mobile app, now!

Let’s get it!

Day 1 

  • Mobility / Range of Motion Development

    • Foam Roll Whole Length of Spine

    • LAX Ball Smash Lumbar

    • Active Straight Leg Raise (ASLR)

    • Cat-Cow

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

    • :30 Unweighted Single Leg Romanian Deadlifts (Left + Right = 1)

    • :30 Glute Bridge Marches

    • :30 Elbow Plank Hold

    • :30 Plank Shoulder Taps (Left + Right = 1)

    • :30 Plank Jacks

  • Strength

    • In 18 Minutes, 5 Rounds for Quality

      • Bodyweight Only

        • 8 Tempo Single Leg Glute Bridges (4 per side)

        • :20 Hollow Hold

        • 40 Mountain Climbers (Left + Right = 1)

      • DB Only

        • 10 Single DB Romanian Deadlifts (5 per side)

        • 12 Double DB Suitcase Deadlifts

        • 4 DB Turkish Get-Ups (2 per side)

      • Full Equipment

        • 5 Barbell Conventional Deadlifts

        • 6 KB Turkish Get-Ups (3 per side)

        • :20 L-Sit Hold

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

  • Metcon

    • AMRAP10 (As Many Rounds and Reps as Possible in 10 Minutes)

      • Bodyweight Only

        • 10 Jumping Lunges (Left + Right = 1) (sub. with 10 total Unweighted Reverse Lunges)

        • 15 Glute Bridge Marches (Left + Right = 1)

        • 10 Plank Hip Taps (Left + Right = 1)

      • DB Only

        • 12 Single DB Hang Snatch (6 per side)

        • 20 Plank Taps to Target (Left + Right = 1)

        • 12 LIGHT Double DB Suitcase Deadlifts

      • Full Equipment

        • 5 HEAVIER Barbell Power Cleans

        • 8 Burpees

        • 10 Ball Slams (Catch on Rebound)

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

  • Recovery

    • Foam Roll Hamstrings - 1 min. per side

    • Orb Roll Glutes - 1 min. per side

    • Banded Hamstring Flossing - 1.5 min. per side

    • Supine Twist - 1.5 min. per side

Day 2

  • Mobility / Range of Motion Development

    • Foam Roll Lats

    • Foam Roll Triceps

    • Wall Angels

    • Banded Lat Opener

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

    • :20 Scapular Pull-ups

    • :20 PVC Pass Throughs

    • :20 Light DB Lateral Raises

    • :20 Jumping Jacks

  • Strength

    • Every 2.5 Minutes for 15 Minutes (6 Rounds)

      • Bodyweight Only

        • 12 TEMPO Bird Dogs (6 per side) (3-sec per direction)

      • DB Only

        • 8 Single DB Half-Kneeling Strict Press (4 per side)

      • Full Equipment

        • 5 Barbell Strict Press

    • Log the weight of the heaviest set of successful, unbroken strict press.

  • Metcon

    • EMOM18 (Every Minute on the Minute for 18 Minutes)

      • Bodyweight Only

        • Minute 1: 20 Plank Shoulder Taps (Left + Right = 1)

        • Minute 2: 6 Towel “Ring” Rows

      • DB Only

        • Minute 1: 10 Double DB Push Press

        • Minute 2: 6 Double DB Curl + Press (3 per side)

      • Full Equipment

        • Minute 1: 5 Barbell Push Jerks

        • Minute 2: 5 Strict Pull-ups (Weighted optional)

    • Log a checkmark if you completed all 9 rounds in allotted EMOM timing, adding weights and variations chosen in the notes.

  • Recovery

    • LAX Ball Smash Traps (Weighted) - 1 min. per side

    • Doorway Chest Opener - 1.5 min. per side

    • Banded Lat Stretch - 1.5 min. per side

    • Thread the Needle - 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

    • LAX Ball Smash T-spine (Mid Thoracic)

    • Foam Roller Spine Overhead Extension

    • Banded Chest Opener

    • Quadruped Thoracic Twist

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

    • :20 Push-up + Hand Plank Shoulder Taps

    • :20 Unweighted Russian Twists (Left + Right = 1)

    • :20 Scapular Push-ups

    • :20 High Knees

  • Metcon

    • In 28 Minutes, 6+ Rounds for Quality

      • Bodyweight Only

        • 10 Push-ups (incline or from toes)

        • :20 Side Plank (per side)

        • 12 Unweighted Russian Twists (Left + Right = 1)

        • :20 Tuck Hold

      • DB Only

        • 16 Alternating Double DB Bench Press (8 per side)

        • 12 Single DB Chops (6 per side)

        • 10 Banded Half Kneeling Pallof Press (5 per side)

        • :30 Forearm Plank Hold

      • Full Equipment

        • 5 Barbell Bench Press

        • 8 Barbell Half Kneeling Landmine Twist (4 per side)

        • 12 Russian Twists (With Med Ball) (Left + Right = 1)

        • :20 Side Plank

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

  • Recovery

    • Orb Roll Pec/Anterior Shoulder - 2 min. per side

    • Figure Four Stretch - 1.5 min. per side

    • Child’s Pose with Lat Stretch - 1.5 min. per side

Day 5

  • Mobility / Range of Motion Development

    • Foam Roll Glutes

    • Foam Roll Lats

    • Banded Ankle Distractions

    • PVC Figure 8s

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

    • :20 Air Squats

    • :20 Double DB Strict Press

    • :20 Double Leg Glute Bridges

    • :20 Jumping Jacks

  • Strength

    • In 10 Minutes, 4 Rounds

      • Bodyweight Only

        • :20 Pike Hold

        • 1 Wall Walk (partial)

      • DB Only

        • 6 Double DB Push Press

        • :20 Double DB Overhead Hold

      • Full Equipment

        • 3 Barbell Split Jerks

        • :20 Overhead Plate Hold

    • Log the weight of the heaviest successful, unbroken set of push press or split jerk.

  • Metcon

    • 20 Minutes, for Quality

      • Bodyweight Only

        • 10 Jumping Squats (sub. with 20 Air Squats)

        • 6 Inchworms + Push-up

        • 16 Tempo Split Squats (8 per side) (3-sec descent)

      • DB Only

        • 10 Single DB Goblet Bulgarian Split Squats (5 per side)

        • 12 Single DB Strict Press (6 per side)

        • 8 Single DB Weighted Box Step-ups (4 per side)

      • Full Equipment

        • 12 Barbell Front Squats

        • 6 Barbell Push Jerks

        • 10 Barbell Half Kneeling Landmine Press (5 per side)

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

  • Recovery

    • Foam Roll Quads and IT Band - 1 min. per side

    • Orb Roll Hip Flexors - 1 min. per side

    • Banded Quad Stretch - 1.5 min. per side

    • Couch Stretch - 1.5 min. per side

Day 6

  • Mobility / Range of Motion Development

    • Foam Roll Hamstrings

    • Foam Roll Calves

    • World’s Greatest Stretch

    • Hip CARs

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

    • :20 Unweighted Good Mornings

    • :20 Single DB Goblet Reverse Lunges

    • :20 Plank Shoulder Taps

    • :20 Jump Rope (Single Unders)

  • Capacity

    • AMRAP32 (As Many Rounds and Reps as Possible in 32 Minutes)

      • Bodyweight Only

        • 40 Plank Jacks

        • 20 Jumping Lunges (Left + Right = 1)

        • 15 Burpees (half burpees or full burpees)

        • 50’ Bear Crawl + 50’ Reverse Bear Crawl

        • :30 Plank Shoulder Taps (Left + Right = 1)

      • DB Only

        • 24 Half Burpees

        • 10 Double DB Front Squats

        • 10 Double DB Hang Power Cleans

        • 100’ Single DB Farmer Carry (switch sides halfway)

        • :30 Double DB Front Rack Hold

      • Full Equipment

        • 400m/500m Row

        • 16 American KB Swings

        • 12 Wall Balls

        • 100ft Sandbag Bear Hug Carry

        • :30 Double KB Front Rack Marches

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

  • Recovery

    • Deep Squat Hold + Rotation - 2 min.

    • Banded Lat Stretch - 1.5 min. per side

    • Pigeon Pose - 1.5 min. per side

    • Supine Banded Hamstring Stretch - 1 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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