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 117

Week 116 is here! Day 813 100 Fingertip Push-ups w/5# Vest 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top 100 Jump Sq...