One-Punch Man Training Program- Week 31

Week 30 is here!

Day 211

1. 100 Ring Push-ups
2. 100 Decline Sit-ups
3. 100 Squats on Half Bosu Ball
4. 10 km Running

--Complete in as few sets as possible

Day 212

1. 5 Push-ups w/75#
2. 5 Sit-ups w/75#
3. 5 Squats w/75#
4. 500 Meter Run w/20# Vest

--20 Rounds

Day 213

1. 100 Wide Push-ups w/2 Second Down, 2 Second Up
2. 100 Wide Leg Sit-ups w/3 Second Pause Halfway Up and Halfway Down
3. 100 Sumo Squats w/4 Second Down, 4 Second Up
4. 10 km Running

--Complete in as few sets as possible 

Day 214

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- A gang on thugs has decided to take over a part of the city. Beat them into submission!

1. 5 Sandbag Throws, As Heavy As Possible
2. 3 Minutes Shadowboxing
3. 5 Sandbag Throws, As Heavy As Possible
4. 3 Minutes Heavy Bag Hitting

--5 Rounds>>

Day 215

All lifts +5# more than last week.

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Wide Push-ups @ 30% of Push-up 1 RM
5. 10 Decline Sit-ups @ 30% of Sit-up 1 RM
6. 10 Barbell Front Squats @ 30% of Back Squat 1 RM
7. 10 Push-ups @ 50% of 1 RM
8. 10 Sit-ups @ 50% of 1 RM
9. 10 Squats @ 50% of 1 RM
10. 10 Push-ups @ 70% of 1 RM
11. 10 Sit-ups @ 70% of 1 RM
12. 10 Squats @ 70% of 1 RM
13. 5 Push-ups @ 80% of 1 RM
14. 5 Sit-ups @ 80% of 1 RM
15. 5 Squats @ 80% of 1 RM
16. 55 Push-ups
17. 55 Sit-ups
18. 55 Squats
--Complete Final Calisthenics in as few sets as possible, then

10 km Running as Easy Pace

Day 216

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Hindu Squats
4. 10 km Running on Hilly Terrain

--Complete in as few sets as possible

Day 217

Same as Day 203 on Week 29.