Wednesday, January 17, 2018

One-Punch Man Training Program- Week 123

Week 122 is here!

Day 855

  1. 40 Renegade Push-ups w/55# DBs
  2. 40 Sit-ups to One-Leg Glute Bridge Each Side
  3. 40 Landing Gears w/35# DBs
  4. 60 Renegade Push-ups w/40# DBs
  5. 60 Sit-ups to One-Leg Glute Bridge Each Side
  6. 60 Landing Gears w/25# DBs
  7. 10 km Running w/35#
--Complete in as few sets as possible



Day 856

  1. 100 Rollout Push-ups to Power Clean w/95#
  2. 100 Straight Leg Sit-ups
  3. 100 OH Squats w/95#
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 857

  1. 30 Wide Push-ups
  2. 30 Wide Sit-ups 
  3. 30 Sumo Squats
  4. 1600 Meter Run w/40# Vest
  5. 30 Diamond Push-ups 
  6. 30 Diamond Sit-ups
  7. 30 Close Stance Squats 
  8. 1600 Meter Run w/35# Vest
  9. 30 Hindu Push-ups
  10. 30 Straight Leg Sit-ups
  11. 30 Hindu Squats
  12. 1600 Meter Run w/30# Vest
  13. 10 One-Arm Push-ups Each Side
  14. 10 Sprinter Sit-ups Each Side
  15. 10 Pistols Each Side
  16. 5200 Meter Run w/25# Vest
--Complete in as few sets as possible



Day 858

  1. 20 Push-ups @ 45% 1 RM
  2. 20 Sit-ups @ 45% 1 RM
  3. 20 Squats @ 45% 1 RM
  4. 2 km Running w/35# Vest
--5 Rounds



Day 859

  1. 100 Ring Push-ups
  2. 100 Sit-ups 
  3. 100 Squats to Good Morning
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 860

  1. 10 Rollout Push-ups to Deadlift w/320#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/320#
  4. 1000 Meter Run w/35#
--10 Rounds 



Day 861

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 122

Week 121 is here!


Day 848

  1. 25 Push-ups
  2. 25 Sit-ups 
  3. 25 Squats
  4. 10 x 1 Push-up, building to MAX for Day
  5. 10 x 1 Sit-up, building to MAX for Day
  6. 10 x 1 Squat, building to MAX for Day
  7. 3 x 2 Push-ups @ 60% MAX for Day
  8. 3 x 2 Sit-ups @ 60% MAX for Day
  9. 3 x 2 Squats @ 60% MAX for Day
  10. 59 Push-ups
  11. 59 Sit-ups
  12. 59 Squats
  13. 10 km Running w/35# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 849

  1. 100 T-Push-ups w/15# Wrist Weights (50 Each Side)
  2. 100 Sit-ups w/Twist 
  3. 100 Squats w/3 Band Pull-Aparts at Top and 15# Wrist Weights
  4. 10 km Running w/30# Vest and 15# Wrist Weights
--Complete in as few sets as possible



Day 850

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Diamond Squats
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 851

  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols Each Side
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 852
  1. 100 Knuckle Push-ups w/15# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible


Day 853

  1. 50 Manmakers w/75# DBs
  2. 100 Decline Sit-ups w/75# DB
  3. 100 Thrusters w/75# DBs
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 854

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 121

Week 120 is here!

Day 841 

  1. 30 Renegade Push-ups w/55# DBs
  2. 30 Sit-ups to One-Leg Glute Bridge
  3. 30 Landing Gears w/35# DBs
  4. 70 Renegade Push-ups w/40# DBs
  5. 70 Sit-ups to One-Leg Glute Bridge
  6. 70 Landing Gears w/25# 
  7. 10 km Running w/30#
--Complete in as few sets as possible



Day 842

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Sets of 1 Push-up, building to a MAX for the Day (May or may not be 1 RM or heavier)
  5. 10 Sets of 1 Sit-up, building to a MAX for the Day 
  6. 10 Sets of 1 Squat, building to a MAX for the Day
  7. 80 Push-ups
  8. 80 Sit-ups
  9. 80 Squats
  10. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 843

  1. 20 Push-ups @ 40% 1 RM
  2. 20 Sit-ups @ 40% 1 RM
  3. 20 Squats @ 40% 1 RM
  4. 2 km Running w/35# Vest
--5 Rounds



Day 844

  1. 100 Push-ups, then 100 Meter Handwalk
  2. 100 Sit-ups, then 100 Meter Handwalk
  3. 100 Squats, then 100 Meter Handwalk
  4. 10 km Running w/30#, then 100 Meter Handwalk
--Complete in as few sets as possible



Day 845

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/30# Vest
--Complete in as few sets as possible



Day 846

  1. 10 Rollout Push-ups to Deadlift w/315#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/315#
  4. 1000 Meter Run w/35# Vest
--10 Rounds



Day 847

Same as Day 777 on Week 111.


Tuesday, January 16, 2018

One-Punch Man Training Program- Week 120

Week 119 is here!

Day 834

  1. 100 YTW Push-ups w/15# Wrist Weights
  2. 100 KB OH Sit-ups w/35# KB and 15# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts at Top w/15# Wrist Weights
  4. 10 km Running w/30# Vest and 15# Wrist Weights
--Complete in as few sets as possible



Day 835

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
  6. 500 Meter Sled Pull 1/2 BW
  7. 100 Push-ups
  8. 200 Meter Jog
  9. 200 Meter Sprint
  10. 200 Meter Backpeddle
  11. 200 Meter Side Shuffle Left
  12. 200 Meter Side Shuffle Right
  13. 1000 Meter Sled Pull 1/2 BW
  14. 100 Sit-ups
  15. 100 Meter Jog
  16. 100 Meter Sprint
  17. 100 Meter Backpeddle
  18. 100 Meter Side Shuffle Left
  19. 100 Meter Side Shuffle Right
  20. 500 Meter Sled Pull 1/2 BW
  21. 100 Squats
  22. 6 km Running w/35# Vest
--Complete in as few sets as possible



Day 836

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 20 Push-ups @ 40% 1 RM
  5. 20 Sit-ups @ 40% 1 RM
  6. 20 Squats @ 40% 1 RM
  7. 10 Push-ups @ 60% 1 RM
  8. 10 Sit-ups @ 60% 1 RM
  9. 10 Squats @ 60% 1 RM
  10. 5 Push-ups @ 80% 1 RM
  11. 5 Sit-ups @ 80% 1 RM
  12. 5 Squats @ 80% 1 RM
  13. 3 Push-ups @ 90% 1 RM
  14. 3 Sit-ups @ 90% 1 RM
  15. 3 Squats @ 90% 1 RM
  16. 2 Push-ups @ 92.5% 1 RM
  17. 2 Sit-ups @ 92.5% 1 RM
  18. 2 Squats @ 92.5% 1 RM
  19. 10 Push-ups @ 50% 1 RM
  20. 10 Sit-ups @ 50% 1 RM
  21. 10 Squats @ 50% 1 RM
  22. 30 Push-ups
  23. 30 Sit-ups 
  24. 30 Squats
  25. 10 km Running w/30# Vest

Day 837

  1. 100 Push-ups to Superman Lift w/15# Wrist Weights
  2. 100 Sit-ups w/Twist
  3. 100 Jump Squats to Dead Hang Pull-up w/5# Vest
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 838

  1. 10 Fingertip Push-ups, then 30 Second Plank on Fingertips
  2. 10 Sit-ups, then 30 Second Gymnastic Bridge
  3. 10 Squats, Sitting in Bottom of Squat 30 Seconds on Last Rep
  4. 1000 Meter Run w/35# Vest
--10 Rounds



Day 839

  1. 50 Manmakers w/75# DBs
  2. 100 Decline Sit-ups w/75# DBs
  3. 100 Thrusters w/75# DBs
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 840

Same as Day 777 on Week 111. 

One-Punch Man Training Program-- Week 119

Week 118 is here!


Day 827

  1. 20 Renegade Push-ups w/55# DBs
  2. 20 Sit-ups to One-Leg Glute Bridge Each Side
  3. 20 Landing Gears w/35# DBs
  4. 80 Renegade Push-ups w/40# DBs
  5. 80 Sit-ups to One-Leg Glute Bridge Each Side
  6. 80 Landing Gears w/25# DBs
  7. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 828

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 829

  1. 10 Push-ups @ 85% 1 RM (New 1 RM)
  2. 10 Sit-ups @ 85% 1 RM
  3. 10 Squats @ 85% 1 RM
  4. 1000 Meter Run w/35# Vest
--10 Rounds



Day 830

  1. 100 Push-ups to 2 Mountain Climbers each side at Top w/5# Ankle Weights
  2. 100 Sit-ups to 2 Flutterkicks each side at Bottom w/5# Ankle Weights
  3. 100 Squats to 2 Side Leg Raises each side at Top w/5# Ankle Weights
  4. 10 km Running w/30# Vest and 5# Ankle Weights
--Complete in as few sets as possible



Day 831

  1. 100 Clap Push-ups
  2. 100 V-Ups
  3. 100 High Jump Squats
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 832

  1. 10 Rollout Push-ups to Deadlift w/310#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/310#
  4. 1000 Meter Run w/35# Vest
--Complete in as few sets as possible



Day 833

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 118

Week 117 is here!

Day 820

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to Table Maker
  3. 100 Squats to Good Morning
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible

<<HERO EVENT-- A giant tower has appeared outside the city with a shining light at the top of it. Climb and leap your way to the top to see what's up there!
  1. Climb 100 Feet of Rope, Trees, or Rock Wall
  2. 40 Box Jumps to @ 30"
--AMRAP in 30 Minutes, then you find a massive Star Creature at the top of the tower who is plotting to destroy the city. End him and destroy his tower!
  1. 100 Full Power Punches to Heavy Bag Each Side>>



Day 821

  1. 100 Knuckle Push-ups w/15# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/5 Band Pull-aparts at Top
  4. 10 km Running w/30# Vest 
--Complete in as few sets as possible



Day 822

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 92.5% 1 RM
  14. 1 Sit-up @ 92.5% 1 RM
  15. 1 Squat @ 92.5% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 1 Push-up @ New 1 RM Attempt 
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 1 Push-up @ New 1 RM Attempt (Attempt 2)
  23. 1 Sit-up @ New 1 RM Attempt
  24. 1 Squat @ New 1 RM Attempt
  25. 1 Push-up @ New 1 RM Attempt (Attempt 3)
  26. 1 Sit-up @ New 1 RM Attempt
  27. 1 Squat @ New 1 RM Attempt
  28. 2 Push-ups @ 75% New 1 RM
  29. 2 Sit-ups @ 75% New 1 RM
  30. 2 Squats @ 75% New 1 RM
  31. 10 Push-ups @ 50% New 1 RM
  32. 10 Sit-ups @ 50% New 1 RM
  33. 10 Squats @ 50% New 1 RM
  34. 45 Push-ups
  35. 45 Sit-ups
  36. 45 Squats
  37. 10 km Running w/30# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 823

  1. 100 Wide Push-ups w/15# Vest
  2. 100 Wide Leg KB OH Sit-ups w/35# KB
  3. 100 Sumo Squats w/95# Barbell
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 824

  1. 100 Fingertip Push-ups w/15# Vest
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Toe Touch
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible



Day 825

  1. 35 Manmakers w/75# DBs
  2. 70 Decline Sit-ups w/75# DB
  3. 70 Thrusters w/75# DBs
  4. 15 Manmakers w/75# DBs
  5. 30 Decline Sit-ups w/75# DB
  6. 30 Thrusters w/75# DBs
  7. 10 km Running w/30# Vest

Day 826

Same as Day 777 on Week 111.

Monday, January 15, 2018

One-Punch Man Training Program- Week 117

Week 116 is here!

Day 813
  1. 100 Fingertip Push-ups w/5# Vest
  2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
  3. 100 Jump Squats to Dead Hang Pull-up w/5# Vest
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible


Day 814
  1. 100 Hindu Push-ups w/5# Vest (You may have to use push-up blocks so the vest doesn't hit the ground)
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats w/5# Vest
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible


Day 815
  1. 10 Push-ups @ 82.5% 1 RM
  2. 10 Sit-ups @ 82.5% 1 RM
  3. 10 Squats @ 82.5% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds


Day 816
  1. 10 Renegade Push-ups w/55# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/35# DBs
  4. 90 Renegade Push-ups w/35# DBs
  5. 90 Sit-ups to One-Leg Glute Bridge Each Side
  6. 90 Landing Gears w/20# DBs
  7. 10 km Running w/30# Vest
--Complete in as few sets as possible


Day 817
  1. 100 Knuckle Push-ups w/10# Vest
  2. 100 KB OH Sit-ups w/35# KB
  3. 100 OH Squats w/70# Barbell
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible


Day 818
  1. 10 Rollout Push-ups to Deadlift w/305#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/305#
  4. 1000 Meter Run w/30# Vest
--10 Rounds


Day 819

Same as Day 777 on Week 111.

Friday, January 12, 2018

One-Punch Man Training Program- Week 116

Week 115 is here!

Day 806

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Jump Squats to Dead Hang Pull-up
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 807

  1. 100 Fingertip Push-ups w/10# Vest
  2. 100 Straight Leg Sit-ups
  3. 100 Squats to Good Mornings
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 808

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM (Still based on new 1 RM from 2 weeks ago)
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 92.5% 1 RM
  14. 1 Sit-up @ 92.5% 1 RM
  15. 1 Squat @ 92.5% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 1 Push-up @ New 1 RM Attempt
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 1 Push-up @ New 1 RM Attempt (Attempt 2)
  23. 1 Sit-up @ New 1 RM Attempt 
  24. 1 Squat @ New 1 RM Attempt
  25. 1 Push-up @ New 1 RM Attempt (Attempt 3)
  26. 1 Sit-up @ New 1 RM Attempt
  27. 1 Squat @ New 1 RM Attempt
  28. 10 Push-ups @ 50% of New 1 RM Attempt
  29. 10 Sit-ups @ 50% of New 1 RM Attempt
  30. 10 Squats @ 50% of New 1 RM Attempt
  31. 47 Push-ups
  32. 47 Sit-ups
  33. 47 Squats
  34. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 809

  1. 100 Push-ups @ 3 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 3 Seconds Down
  3. 100 Squats @ 3 Seconds Down, 2 Seconds Up
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- A ghost is possessing people! Lightly beat them up to get the ghost to leave and see if you can take him down!
  1. 3 Minutes Heavy Bag
  2. 3 Minutes Shadowboxing
--5 Rounds, then
 
10 Full Power Punches to Heavy Bag Each Side>>



Day 810

  1. 100 Diamond Push-ups w/15# Vest
  2. 100 Diamond Sit-up w/35# KB OH
  3. 100 Close Stance Squats w/65#
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 811

  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
--2 Rounds, then

10 km Running w/25# Vest



Day 812

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 115

Week 114 is here!

Day 799

  1. 10 Renegade Push-ups w/50# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge on Each Side
  3. 10 Landing Gears w/30# DBs
  4. 90 Renegade Push-ups w/35# DBs
  5. 90 Sit-ups to One-Leg Glute Bridge on Each Side
  6. 90 Landing Gears w/20# DBs
  7. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 800

  1. 100 Push-ups, then 100 Meter Bear Crawl
  2. 100 Sit-ups, then 100 Meter Crab Walk
  3. 100 Squat, then 100 Meter Handwalk 
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 801

  1. 10 Push-ups @ 80% 1 RM (Based on last week's new 1 RM)
  2. 10 Sit-ups @ 80% 1 RM
  3. 10 Squats @ 80% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 802

  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sprint (will devolve into a run, then a jog as the workout progresses)
--100 Rounds



Day 803

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/5 Band Pull-Aparts at Top
  4. 10 km Running 
--Complete in as few sets as possible



Day 804

  1. 10 Rollout Push-ups to Deadlift w/300#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/300#
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 805

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 114

Week 113 is here!

Day 792

  1. 10 Rollout Push-ups to Power Clean w/95#
  2. 10 KB OH Sit-ups w/35# 
  3. 10 Front Squats w/95#
  4. 1000 Meter Run w/25# Vest
--10 Rounds



Day 793

  1. 50 Fingertip Push-ups w/10# Vest
  2. 50 Sit-ups to Table Maker
  3. 50 Squats to Good Morning
  4. 5 km Running w/25# Vest
--2 Rounds



Day 794

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM (Still based off new 1 RM from 2 weeks ago)
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 92.5% 1 RM
  14. 1 Sit-up @ 92.5% 1 RM
  15. 1 Squat @ 92.5% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 1 Push-up @ New 1 RM Attempt
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 1 Push-up @ New 1 RM Attempt (Slightly more than last attempt, or re-attempt if failed.)
  23. 1 Sit-up @ New 1 RM Attempt
  24. 1 Squat @ New 1 RM Attempt
  25. 10 Push-ups @ 50% New 1 RM Attempt
  26. 10 Sit-ups @ 50% New 1 RM Attempt
  27. 10 Squats @ 50% New 1 RM Attempt
  28. 48 Push-ups
  29. 48 Sit-ups
  30. 48 Squats
  31. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 795

  1. 100 YTW Push-ups w/15# Wrist Weights
  2. 100 V-Ups
  3. 100 Close Stance Goblet Squats w/35# KB
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 796

  1. 100 T-Push-ups (50 Each Side) w/10# Wrist Weights
  2. 100 Sit-ups to Glute Bridge
  3. 100 Jump Squats
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 797

  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
  4. 15 Manmakers w/75# DBs
  5. 30 Decline Sit-ups w/75# DB
  6. 30 Thrusters w/75# DBs
  7. 10 Manmakers w/75# DBs
  8. 20 Decline Sit-ups w/75# DB
  9. 20 Thrusters w/75# DBs
  10. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 798

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 113

Week 112 is here!

Day 785 

  1. 100 Renegade Push-ups w/35# DBs
  2. 100 Sit-ups to One-Leg Glute Bridge Each Side
  3. 100 Landing Gears w/20# DBs
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- Super Strong Ant Warriors have surfaced. Eliminate them and their Queen!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 20 Full Power Punches to Heavy Bag Each Side>>



Day 786

  1. 50 YTW Push-ups w/15# Wrist Weights
  2. 50 Sit-ups w/Twist w/15# Wrist Weights
  3. 50 Squats to 5 Jump Rope Single Unders (Squat while holding each end of the jump rope in your hands. At the top of the squat, perform 5 jumps using the jump rope and then return to the top of the squat position) w/15# Wrist Weights
  4. 5 km Running w/25# Vest and 15# Wrist Weights
--2 Rounds



Day 787

  1. 10 Push-ups @ 75% 1 RM of New 1 RM from last week
  2. 10 Sit-ups @ 75% 1 RM
  3. 10 Squats @ 75% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 788

  1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/5# Ankle Weights
  2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom w/5# Ankle Weights
  3. 100 Squats to 2 Side Leg Raises Each Side at Top w/5# Ankle Weights
  4. 10 km Running w/25# Vest and 5# Ankle Weights
--Complete in as few sets as possible



Day 789

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull Aparts at Top
  4. 10 km Running w/25# Vest 
--Complete in as few sets as possible



Day 790

  1. 10 Rollout Push-ups to Deadlift w/295#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/295#
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 791

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 112

Week 111 is here!

Day 778
  1. 400 Meter Jog w/30# Vest
  2. 400 Meter Run w/30# Vest
  3. 100 Meter Jog w/30# Vest
  4. 100 Meter 1/2 BW Sled Pull w/30# Vest 
  5. 100 Push-ups
  6. 800 Meter Run w/30# Vest
  7. 100 Meter Jog w/30# Vest
  8. 100 Meter 1/2 BW Sled Pull w/30# Vest
  9. 100 Sit-ups
  10. 800 Meter Run w/30# Vest
  11. 100 Meter Jog w/30# Vest
  12. 100 Meter 1/2 BW Sled Pull w/30# 
  13. 100 Squats
  14. 7 km Running at Easy Pace 
--Complete in as few sets as possible 


Day 779
  1. 100 Fingertip Push-ups w/5# Vest
  2. 100 Wide Leg Sit-ups
  3. 100 OH Squats w/65# Bar
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 780
  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 92.5% 1 RM
  14. 1 Sit-up @ 92.5% 1 RM
  15. 1 Squat @ 92.5% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 1 Push-up @ New 1 RM Attempt (Something you're fairly certain you can get, so no big jumps.)
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 10 Push-ups @ 50% of New 1 RM Attempt (Even if you failed)
  23. 10 Sit-up @ 50% of New 1 RM Attempt
  24. 10 Squats @ 50% of New 1 RM Attempt
  25. 49 Push-ups
  26. 49 Sit-ups
  27. 49 Squats
  28. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible


Day 781
  1. 10 Push-ups, then MAX Distance Handstand Walk
  2. 10 Sit-ups, then MAX Distance Handstand Walk
  3. 10 Squats, then MAX Distance Handstand Walk
  4. 1000 Meter Run, then MAX Distance Handstand Walk
--10 Rounds


Day 782
  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/25# Vest on Hilly Terrain
--Complete in as few sets as possible


Day 783
  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
  4. 25 Manmakers w/70# DBs
  5. 50 Decline Sit-ups w/70# DB
  6. 50 Thrusters w/70# DBs
  7. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 784

Same as Day 777 on Week 111.

Thursday, January 11, 2018

One-Punch Man Training Program- Week 111

Week 110 is here!

Day 771

  1. 75 Renegade Push-ups w/35# DBs
  2. 75 Sit-ups to One-Leg Glute Bridge Each Side
  3. 75 Landing Gears w/20# DBs
  4. 7500 Meter Run w/25# Vest
  5. 25 Renegade Push-ups w/35# DBs
  6. 25 Sit-ups to One-Leg Glute Bridge Each Side
  7. 25 Landing Gears w/20# DBs
  8. 2500 Meter Run w/25# Vest
--Complete in as few sets as possible

<<HERO EVENT-- An old man needs help on his farm. He will pay you!
  1. 100 Meter Sled Pull w/135# (Plow)
  2. 100 Downward Ax Swings
  3. 100 Side Ax Swings Each Side
  4. 100 Meter Wheelbarrow Push w/135#
--AMRAP in 30 Minutes>>



Day 772
  1. 100 Push-ups, then 100 Meter Bear Crawl
  2. 100 Sit-ups, then 100 Meter Crab Walk
  3. 100 Squats, then 100 Meter Handwalk
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
  6. 500 Meter Run w/30# Vest
--10 Rounds


Day 773

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 774

  1. 20 YTW Push-ups w/15# Wrist Weights
  2. 20 Plate OH Sit-ups w/25# and 15# Wrist Weights
  3. 20 Squats w/3 Band Pull-aparts and 15# Wrist Weights
  4. 2 km Running w/25# Vest and 15# Wrist and Ankle Weights
--5 Rounds



Day 775

  1. 100 Diamond Push-ups w/10# Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 10 km Running/25# Vest
--Complete in as few sets as possible



Day 776

  1. 10 Rollout Push-ups to Deadlift w/290#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/290#
  4. 1000 Meters of Running w/25# Vest
--10 Rounds



Day 777

  1. 50 Push-ups
  2. 50 Sit-ups
  3. 50 Squats
--2 Rounds, then

10 km Running at Easy Pace

One-Punch Man Training Program- Week 110

Week 109 is here!

Day 764

  1. 100 Inchworm Push-ups
  2. 100 V-Ups
  3. 100 Squats to Good Morning
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 765

  1. 100 Fingertip Push-ups w/5# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/5 Band Pull-Aparts at Top
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 766

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 90% 1 RM
  14. 1 Sit-up @ 90% 1 RM
  15. 1 Squat @ 90% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 10 Push-ups @ 50% 1 RM
  20. 10 Sit-ups @ 50% 1 RM
  21. 10 Squats @ 50% 1 RM
  22. 50 Push-ups
  23. 50 Sit-ups
  24. 50 Squats
  25. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 767

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 Sit-ups
  3. 100 Squats to 1 Front Kick, Side Kick, Back Kick Each Side
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 768

  1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 2 Seconds Down
  3. 100 Squats @ 2 Seconds Down, 2 Seconds Up
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 769

  1. 15 Manmakers w/75# DBs
  2. 30 Decline Sit-ups w/75# DB
  3. 30 Thrusters w/75# DBs
  4. 35 Manmakers w/70# DBs
  5. 70 Decline Sit-ups w/70# DB
  6. 70 Thrusters w/70# DBs
  7. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 770

Same as Day 700 on Week 100.

One-Punch Man Training Program- Week 109

Week 108 is here!

Day 757

  1. 60 Renegade Push-ups w/35# DBs
  2. 60 Sit-ups to One-Leg Glute Bridge Each Side
  3. 60 Landing Gears w/20# DBs
  4. 6 km Running w/25# Vest
  5. 30 Renegade Push-ups w/35# DBs
  6. 30 Sit-ups to One-Leg Glute Bridge Each Side
  7. 30 Landing Gears w/20# DBs
  8. 3 km Running w/25# Vest
  9. 10 Renegade Push-ups w/35# DBs
  10. 10 Sit-ups to One-Leg Glute Bridge Each Side
  11. 10 Landing Gears w/20# DBs
  12. 1000 Meter Run w/25# Vest
--Complete in as few sets as possible



Day 758

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- A horde of nerds turned into Orcs after playing a pen and paper RPG for 3 weeks straight. Defeat them!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 10 Full Power Punches to Heavy Bag Each Side>>


Day 759

  1. 10 Push-ups @ 65% 1 RM
  2. 10 Sit-ups @ 65% 1 RM
  3. 10 Squats @ 65% 1 RM 
  4. 1000 Meter Run w/25# Vest
--10 Rounds



Day 760

  1. 100 Knuckle Push-ups w/10# Vest
  2. 100 Sit-ups w/Twist
  3. 100 Jump Squats to Dead Hang Pull-up
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 761

  1. 10 Push-ups to MAX Handstand Hold
  2. 10 Sit-ups to MAX Handstand Hold 
  3. 10 Squats to MAX Handstand Hold
  4. 1000 Meter Run w/25# Vest
--10 Rounds



Day 762

  1. 10 Rollout Push-ups to Deadlift w/285#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/285#
  4. 1000 Meter Run w/25# Vest
--10 Rounds



Day 763

Same as Day 700 on Week 100.

Wednesday, January 10, 2018

One-Punch Man Training Program- Week 108

Week 107 is here!

Day 750

  1. 100 Push-ups w/25# Vest
  2. 100 Plate OH Sit-ups w/25# 
  3. 100 Squats w/25# Vest
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- Fish creatures in the ocean are attacking fisherman. Swim out to them and beat them senseless!
  1. Swim 800 Meters
  2. 10 Minutes Shadowboxing in neck deep water (ideally in a pool)>>



Day 751

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 752

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-up @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 90% 1 RM
  14. 1 Sit-up @ 90% 1 RM
  15. 1 Squat @ 90% 1 RM
  16. 10 Push-ups @ 50% 1 RM
  17. 10 Sit-ups @ 50% 1 RM
  18. 10 Squats @ 50% 1 RM
  19. 51 Push-ups
  20. 51 Sit-ups
  21. 51 Squats
  22. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 753

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 OH Squats w/65# Bar
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 754

  1. 100 Fingertip Push-ups
  2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
  3. 100 Squats w/5 Band Pull-Aparts at Top
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 755

  1. 50 Manmakers w/70# DBs
  2. 100 Decline Sit-ups w/70# DB
  3. 100 Thrusters w/70# DBs
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 756

Same as Day 700 on Week 100.

Wednesday, January 3, 2018

One-Punch Man Training Program- Week 107

Week 106 is here!

Day 743


    1. 50 Renegade Push-ups w/35# DBs
    2. 50 Sit-ups to One-Leg Glute Bridge Each Side
    3. 50 Landing Gears w/20# DBs
    4. 5 km Running w/25# Vest
    --2 Rounds


    Day 744

    1. 100 Knuckle Push-ups
    2. 100 Sit-ups w/3 Punches at Top
    3. 100 Squats w/3 Band Pull Aparts at Top
    4. 10 km Running w/25# Vest
    --Complete in as few sets as possible



    Day 745

    1. 10 Push-ups @ 60% 1 RM (Based on new 1 RM)
    2. 10 Sit-ups @ 60% 1 RM
    3. 10 Squats @ 60% 1 RM
    4. 1000 Meter Run w/25# Vest
    --10 Rounds



    Day 746

    1. 100 Walkout Push-ups
    2. 100 Sit-ups to Table Maker (Sit-up, at the top of the movement, put your hands on the ground beside your butt and drive through the floor with both hands and feet until your hips are pressed up in the air as high as possible. Looks similar to crab walk position. Return to the top of the sit-up position and then end the rep by laying back down)
    3. 100 Jump Squats to Deadhand Pull-ups
    4. 10 km Running w/25# Vest
    --Complete in as few sets as possible



    Day 747

    1. 10 Rollout Push-ups to Deadlift w/280#
    2. 10 Sit-ups to Gymnastic Bridge
    3. 10 Sumo Squats w/280#
    4. 1000 Meter Run w/25# Vest
    --10 Rounds



    Day 748

    1. 100 One-Arm Push-ups Each Side
    2. 100 Sprinter Sit-ups Each Side
    3. 100 Pistols Each Side
    4. 10 km Running w/25# Vest
    --Complete in as few sets as possible



    Day 749

    Same as Day 700 on Week 100.

    One-Punch Man Training Program- Week 123

    Week 122 is here! Day 855 40 Renegade Push-ups w/55# DBs 40 Sit-ups to One-Leg Glute Bridge Each Side 40 Landing Gears w/35# DBs 60 ...