Friday, May 27, 2016

One-Punch Man Training- Week 21

Week 20 is here!

Day 141

  1. 5 One-Arm Push-ups or Progressions per side
  2. 5 Steep Decline Sit-ups
  3. 5 Pistols or Pistols to a Box per side
--20 Rounds Calisthenics, then

10 km Running at an Easy Pace

<<HERO EVENT- A local loser has no friends and you've decided to help him out by doing fun things with him all day!
  1. Rock climb or climb trees for an hour
  2. Go Bowling for an hour
  3. Play a random sport with a group of people for an hour
  4. Stretch well after spending three hours doing physical activity after your normal training>>

Day 142

  1. 100 Diamond Push-ups
  2. 100 Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running (Try to beat your fastest 10k time)
--Complete in as few sets as possible


Day 143

  1. 10 Push-ups w/50#
  2. 10 Sit-ups w/50#
  3. 10 Squats w/50#
--10 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Jog 
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
-20 Rounds


Day 144

  1. 100 Divebomber Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible


Day 145

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ Plus 5# from Previous Week
  5. 20 Sit-ups @ Plus 5# from Previous Week
  6. 20 Sit-ups @ Plus 5# from Previous Week
  7. 10 Push-ups @ Plus 5# from Previous Week
  8. 10 Sit-ups @ Plus 5# from Previous Week
  9. 10 Squats @ Plus 5# from Previous Week
  10. 5 Push-ups @ Plus 5# from Previous Week
  11. 5 Sit-ups @ Plus 5# from Previous Week
  12. 5 Squats @ Plus 5# from Previous Week
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
--Complete final sets of calisthenics in as few sets as possible, then

10 km Run at an Easy Pace



Day 146

  1. 10 Clap Push-ups
  2. 10 Sit-ups w/Twist
  3. 10 Jump Squats
  4. 1000 Meter Run
--10 Rounds


Day 147

Same as Day 119 from Week 17.

One-Punch Man Training Program- Week 20

Week 19 is here!

Day 134

  1. 100 Hand Release Push-ups
  2. 100 Sit-ups
  3. 100 Wall Balls w/20# Ball
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-  A book has transformed into the BOOK MONSTER. Pull out all of his pages and kick his ass!


  1. 50 Ring Rows or Standing Cable Rows
  2. 20 Punches to Heavy Bag
--6 Rounds>>

Day 135

  1. 25 Push-ups 
  2. 25 Sit-ups
  3. 25 Squats 
  4. 2500 Meter Running
--4 Rounds


Day 136

  1. 20 Wide Push-ups w/10#
  2. 20 Sit-ups w/10#
  3. 20 Squats w/10#
--5 Rounds Calisthenics, then
  1. 200 Meter Jog
  2. 200 Meter Back Peddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 200 Meter Jog
  6. 200 Meter Back Peddle
--10 Rounds


Day 137

  1. 5 Push-ups w/50#
  2. 5 Sit-ups w/50#
  3. 5 Squats w/50#
--20 Rounds Calisthenics, then

10 km Running


Day 138

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ 50% Plus 5# from last week
  5. 20 Sit-ups @ 50% Plus 5# from last week
  6. 20 Squats @ 50% Plus 5# from last week
  7. 10 Push-ups @ 60% Plus 5# from last week
  8. 10 Sit-ups @ 60% Plus 5# from last week
  9. 10 Squats @ 60% Plus 5# from last week
  10. 5 Push-ups @ 70% Plus 5# from last week
  11. 5 Sit-ups @ 70% Plus 5# from last week
  12. 5 Squats @ 70% Plus 5# from last week
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
--Complete final sets of calisthenics in as few sets as possible, then

Run 10 km at an Easy Pace


    Day 139

    1. 100 Ring Push-ups
    2. 100 Decline Sit-ups
    3. 100 Squats
    4. 10 km Running 
    --Complete in as few sets as possible

    <<HERO EVENT- Help a group of old ladies pull their weeds and clean their yards up!

    • Do yard work for a total of 4 hours today
    • Try not to use too many power tools>>



    Day 140

    Same as Day 119 from Week 17.

    Friday, May 6, 2016

    One-Punch Man Training Program- Week 19

    Week 18 is here!

    Day 127

    1. 10 Push-ups w/45#
    2. 10 Sit-ups w/45#
    3. 10 Squats w/45#
    --10 Rounds of Calisthenics, then
    1. 400 Meter Hard Run
    2. 200 Meter Jog
    3. 200 Meter Backpeddle
    4. 200 Meter Jog
    --10 Rounds


    Day 128

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

    <<HERO EVENT- A major car accident has trapped many people under their vehicles and rubble. Save them!
    1. 5 Deadlifts @ 275#
    2. 25 Meter Sled Push @ Bodyweight
    3. 10 Dumbbell Rows per Arm @ 40#
    4. 25 Meter Sled Push @ Bodyweight
    AMRAP in 15 Minutes>>


    Day 129

    1. 10 Diamond Push-ups w/10#
    2. 10 Sit-ups w/10#
    3. 10 Close Stance Squats w/10#
    4. 1 km Running
    --10 Rounds


    Day 130

    1. 5 One Arm Push-ups OR One Arm Push-up Progressions (each side)
    2. 10 Decline Sit-ups w/Twist
    3. 5 Pistol Squats to a Box (each side) (Note: Should be difficult to stand from the bottom)
    --10 Rounds of Calisthenics, 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. 100 Meter Slalom Run (Cones 3 Feet Apart)
    7. 100 Meter Jog
    8. 100 Meter Sprint
    9. 200 Meter Jog
    10. Rest 1 Minute
    --10 Rounds


    Day 131

    1. 100 Wide Push-ups
    2. 100 Sit-ups
    3. 100 Sumo Squats
    4. 10 km Running
    --Complete in as few sets as possible

    <<MONSTER EVENT- A mole creature is digging through pipes and electrical lines. Dig and stop him!
    1. 5 Minutes Digging with Shovel
    2. 5 Minutes Digging with Pick-Ax or Maddox 
    3. 5 Minutes Digging with Shovel
    4. 5 Minutes Moving Dirt with Arms
    5. Hit a Heavy Bag laying on the Ground 20 Times
    6. Fill in the hole that you dug>>

    Day 132

    1. 10 Push-ups
    2. 10 Sit-ups
    3. 10 Squats
    4. 20 Push-ups @ 50% 1 RM
    5. 20 Sit-ups @ 50% 1 RM
    6. 20 Squats @ 50% 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 @ 70% 1 RM
    11. 5 Sit-ups @ 70% 1 RM
    12. 5 Squats @ 70% 1 RM
    13. 55 Push-ups
    14. 55 Sit-ups
    15. 55 Squats
    --Complete final calisthenics in as few sets as possible, then

    10 km Running at an Easy Pace


    Day 133

    Same as Day 119 from Week 17.

    One-Punch Training Program- Week 18

    Week 17 is here!

    Day 120

    (All calisthenics are to be performed with a 10# weight)

    1. 20 Diamond Push-ups 
    2. 20 Straight Leg Sit-ups 
    3. 20 Close Stance Squats 
    4. 20 Wide Push-ups 
    5. 20 Wide Leg Sit-ups
    6. 20 Sumo Sit-ups
    7. 20 Push-ups
    8. 20 Sit-ups
    9. 20 Squats
    10. 20 Clap Push-ups
    11. 20 Sit-ups @ Explode up, 4 Seconds Down
    12. 20 Jump Squats
    13. 20 Hindu Push-ups
    14. 20 Decline Sit-ups
    15. 20 Hindu Squats
    16. 10 km Running at Easy Pace (No weight)

    Day 121

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

    <<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

    1. 3 Minutes Shadowboxing
    2. Rest 1 Minute
    3. 3 Minutes Heavy Bagwork
    4. Rest 1 Minute
    5. 3 Minutes Sparring or Shadowboxing
    6. Rest 1 Minute
    --3 Rounds>>

    Day 122

    1. 400 Meter Run
    2. 15 Push-ups
    3. 15 Sit-ups
    4. 15 Squats
    5. 400 Meter Run
    6. 15 Push-ups @ 50% 1RM
    7. 15 Sit-ups @ 50% 1RM
    8. 15 Squats @ 50% 1 RM
    9. 400 Meter Run
    10. 60 Push-ups
    11. 60 Sit-ups
    12. 60 Squats
    13. 800 Meter Run
    14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
    15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
    16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
    17. 8000 Meter Run at Easy Pace
    Day 123

    1. 100 Ring Push-ups
    2. 100 Sit-ups w/Twist
    3. 100 Overhead Squats w/Dowel
    4. 10 km Running 
    --Complete in as few sets as possible

    Day 124

    1. 5 Push-ups w/45#
    2. 5 Sit-ups w/45#
    3. 5 Squats w/45#
    --20 Sets of Calisthenics, then

    10 km Running w/5# Weight Vest

    Day 125

    1. 50 Wide Push-ups
    2. 50 Wide Leg Sit-ups
    3. 50 Sumo Squats
    4. 50 Hindu Push-ups
    5. 50 Decline Sit-ups
    6. 50 Hindu Squats
    7. 10 km Running at Easy Pace

    Day 126

    Same as Day 119 on Week 17.

    Saturday, April 23, 2016

    One-Punch Man Training Program- Week 17

    Week 16 is here!

    With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.

    You can see the moment he knew he f***ed up.

    Day 113
    1. 10 Push-ups w/40#
    2. 10 Sit-ups w/40#
    3. 10 Squats w/40#
    --10 Rounds of Calisthenics, then
    1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
    2. 1600 Meter Running at Easy Pace
    Day 114
    1. 100 Hindu Push-ups
    2. 100 Sit-ups w/Twist
    3. 100 Hindu Squats
    4. 10 km Running
    --Finish in as few sets as possible

    <<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!
    1. 10 Deadlift @ 225#
    2. 12 Power Cleans @ 135#
    3. 15 Bent Over Rows @ 95#
    4. 20 Overhead Press @ 65#
    --AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

    Day 115
    1. 25 Wide Push-ups w/5#
    2. 25 Wide Leg Sit-ups w/5#
    3. 25 Sumo Squats w/5#
    --4 Rounds of Calisthenics, then

    2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

    Day 116
    1. 10 Push-ups
    2. 10 Sit-ups
    3. 10 Squats
    4. 10 Push-ups @ 50% 1RM
    5. 10 Sit-ups @ 50% 1RM
    6. 10 Squats @ 50% 1RM
    7. 12 Push-ups @ 50% 1RM
    8. 12 Sit-ups @ 50% 1RM
    9. 12 Squats @ 50% 1 RM
    10. 68 Push-ups
    11. 68 Sit-ups
    12. 68 Squats
    --Finish remaining 68 reps of calisthenics in as few sets as possible, then

    10 km Running at Easy Pace

    Day 117
    1. 10 Knuckle Push-ups
    2. 10 Sit-ups
    3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
    4. 1000 Meter Run
    5. 1 Minute Rest
    --10 Rounds

    <<HERO EVENT- Save a bus full of children from falling off a cliff!!
    1. 25 Meter Sled Pull (as heavy as possible)
    2. 25 Meter Sandbag Carry (as heavy as possible)
    3. 25 Meter Backwards Sandbag Drag (as heavy as possible)
    --AMRAP in 12 Minutes>>

    Day 118
    1. 100 Ring Push-ups
    2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
    3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
    4. 10 km Running at Easy Pace
    --Finish reps in as few sets as possible

    Day 119
    1. 10 Push-ups
    2. 10 Sit-ups
    3. 10 Squats
    --10 Rounds of Calisthenics, then

    10 km Running at an Easy Pace

    Thursday, April 21, 2016

    One-Punch Man Training Program- Week 16

    This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

    Find Week 15 here!

    Day 106

    1. 5 Push-ups @ 30% 1RM
    2. 5 Sit-ups @ 30% 1RM
    3. 5 Squats @ 30% 1RM
    4. 5 Push-ups @ 50% 1RM
    5. 5 Sit-ups @ 50% 1RM
    6. 5 Squats @ 50% 1RM
    7. 5 Push-ups @ 70% 1RM
    8. 5 Sit-ups @ 70% 1RM
    9. 5 Squats @ 70% 1RM
    10. 85 Push-ups
    11. 85 Sit-ups 
    12. 85 Squats
    13. 10 km Running at Easy Pace
    --Complete remaining bodyweight exercises in as few sets as possible.


    Day 107

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

    <<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.
    1. 400 Meter Sandbag Carry @ 75-100# 
    2. Rest 2 Minutes
    --10 Sets>>


    Day 108

    1. 10 Close Grip Push-ups w/15#
    2. 10 Decline Sit-ups w/5#
    3. 10 Close Stance Squats w/15#
    --10 Rounds of Calisthenics, then
    1. 100 Meter Jog
    2. 100 Meter Backpeddle
    3. 100 Meter Side Shuffle Left
    4. 100 Meter Side Shuffle Right
    5. 100 Meter Sprint
    6. 1 Minute Rest
    --20 Rounds of Running


    Day 109

    1. 5 Push-ups w/40#
    2. 5 Sit-ups w/40#
    3. 5 Squats w/40#
    --20 Rounds of Calisthenics, then
    1. 100 Meter Sprint
    2. 100 Meter Jog
    3. 800 Meter Run
    4. 1 Minute Rest
    --10 Rounds


    Day 110

    1. 100 Diamond Push-ups
    2. 100 Decline Sit-ups
    3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
    4. 10 km Running
    --Complete in as few rounds as possible

    <<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

    -Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>


    Day 111

    1. 20 Wide Push-ups
    2. 20 Sit-ups
    3. 20 Sumo Squats
    --5 Rounds Calisthenics, then
    1. 400 Meter Jog
    2. 800 Meter Run
    3. 100 Meter Jog
    4. 100 Meter Sprint
    --10 Rounds 


    Day 112

    Same as Day 7 on Week 1

    Friday, April 15, 2016

    One-Punch Man Training Program- Week 15

    Another week of the OPM Training Program. We will re-introduce Hero and Monster Events next week, as we are still becoming accustomed to heavier lifting being in the schedule.

    Find Week 14 here!

    Day 99

    1. 100 Push-ups 
    2. 100 Sit-ups
    3. 100 Squats
    4. 10 km Running
    --Finish in as few sets as possible


    Day 100

    1. 10 Push-ups @ 50% 1RM
    2. 10 Sit-ups @ 50% 1RM
    3. 10 Squats @ 50% 1RM
    4. 30 Push-ups
    5. 30 Sit-ups
    6. 30 Squats
    7. 60 Push-ups
    8. 60 Sit-ups
    9. 60 Squats
    10. 10 km Running at Easy Pace

    Day 101

    1. 10 Wide Push-ups w/10#
    2. 10 Decline Sit-ups
    3. 10 Sumo Squats w/10#
    4. 200 Meter Sprint
    5. 800 Meter Jog
    --10 Rounds


    Day 102

    1. 100 Clapping Push-ups
    2. 100 Med Ball Toss Sit-ups w/8# Med Ball
    3. 100 Jump Squats
    4. 10 km Running
    --Finish in as few sets as possible


    Day 103

    1. 10 Push-ups w/35#
    2. 10 Sit-ups w/35#
    3. 10 Squats w/35#
    --10 Rounds of Calisthenics, then
    1. 100 Meter Sprint
    2. 100 Meter Backpeddle
    3. 200 Meter Sprint
    4. 200 Meter Backpeddle
    5. 400 Meter Jog
    --10 Rounds


    Day 104

    1. 10 Ring Push-ups
    2. 10 Sit-ups
    3. 10 Squats on Flat Half of Half Bosu Ball
    --10 Rounds Calisthenics, then
    1. 100 Meter Sprint
    2. 100 Meter Jog
    3. 100 Meter Side Shuffle Left
    4. 100 Meter Side Shuffle Right
    5. 100 Meter Jog
    6. 100 Meter Backpeddle
    7. 100 Meter Jog
    8. 100 Meter Sprint
    9. 200 Meter Jog
    --10 Rounds 


    Day 105

    Same as Day 7 from Week 1.

    Wednesday, April 6, 2016

    One-Punch Man Training Program- Week 14

    Week 13 is here!


    Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

    When you and the whole crew 'bout that OPM life.

    Day 92

    1. 100 Diamond Push-ups
    2. 100 Wide Leg Sit-ups
    3. 100 Close Stance Squats
    4. 10 km Running
    --Finish in as few sets as possible


    Day 93

    Heavy Squats
    (Rest 2 Minutes Between Sets)
    1. 10 Reps w/45# Bar
    2. 5 Reps @ 50% 1 RM
    3. 5 Reps @ 60% 1 RM
    4. 5 Reps @ 70% 1 RM
    5. 5 Reps @ 75% 1 RM
    6. 5 Reps @ 80% 1 RM
    Finish last 65 Reps of bodyweight squats in as few sets as possible.

    Workout
    1. 10 Push-ups
    2. 10 Sit-ups
    3. 800 Meter Run
    4. 200 Meter Backpeddle
    --10 Rounds


    Day 94

    Heavy Push-ups
    (Rest 1 Minute Between Sets)

    1. 10 Push-ups @ 20% 1 RM
    2. 10 Push-ups @ 30% 1 RM
    3. 10 Push-ups @ 40% 1 RM
    4. 10 Push-ups @ 50% 1 RM
    5. 10 Push-ups @ 60% 1 RM
    Finish last 50 Reps of push-ups in as few sets as possible

    Workout
    1. 100 Meter Sprint
    2. 10 Push-ups
    3. 20 Sit-ups
    4. 20 Jump Squats
    -- 5 Rounds, then

    Run 9500 Meters at an Easy Pace



    Day 95
    1. 5 Push-ups w/35#
    2. 5 Sit-ups w/35#
    3. 5 Squats w/35#
    --20 Rounds of Calisthenics, then
    1. 400 Meter Run
    2. 200 Meter Back Peddle
    3. 400 Meter Jog
    --10 Rounds

    Day 96

    1. 100 Hindu Push-ups
    2. 100 Decline Sit-ups
    3. 100 Hindu Squats
    4. 10 km Running
    --Finish in as few sets as possible


    Day 97

    1. 2500 Meter Run
    2. 50 Push-ups
    3. 1500 Meter Run
    4. 50 Sit-ups
    5. 1000 Meter Run 
    6. 50 Squats
    7. 1000 Meter Run
    8. 50 Push-ups
    9. 1500 Meter Run
    10. 50 Sit-ups
    11. 2500 Meter Run
    12. 50 Squats
    Day 98

    Same as Day 7 on Week 1

    Monday, March 28, 2016

    One-Punch Man Training Program- Week 13

    Week 12 is here!

    Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

    Do you see my gloves? Aren't they awesome?

    Day 85

    1. 100 Push-ups
    2. 100 Sit-ups
    3. 100 Squats
    4. 10 km Running
    --Finish in as few sets as possible



    Day 86

    1. 10 Push-ups w/30#
    2. 10 Sit-ups w/30#
    3. 10 Squats w/30#
    10 Rounds of Calisthenics, then

    10 km Running at an Easy Pace



    Day 87

    Heavy Back Squats

    1. 10 Reps with 45# Bar
    2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
    3. Complete the remainder of 100 Squats in as few sets as possible. 
    Workout
    1. 10 Wide Push-ups
    2. 10 Wide-Leg Sit-ups
    3. 800 Meter Run
    4. 200 Meter Backpeddle
    --10 Rounds



    Day 88

    Heavy Push-ups 

    1. 10 Push-ups
    2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
    3. Complete the remainder of 100 Push-ups in as few sets as possible. 
    Workout
    1. 10 Straight-Leg Sit-ups
    2. 10 Hindu Squats
    3. 400 Meter, as fast as possible
    4. 400 Meter Jog
    5. 200 Meter, as fast as possible
    6. Rest 2 Minutes
    --10 Rounds


    Day 89

    Heavy Sit-ups

    1. 10 Sit-ups
    2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
    3. Complete the remainder of 100 Sit-ups in as few sets as possible.
    Workout
    1. 10 Diamond Push-ups
    2. 10 Jump Squats
    3. 1 km Running
    --10 Rounds


    Day 90

    1. 100 Hindu Push-ups
    2. 100 Sit-ups
    3. 100 Sumo Squats
    4. 10 km Running
    --Complete in as few sets as possible. 


    Day 91

    Same as Day 7 on Week 1.

    Monday, March 21, 2016

    One-Punch Man Training Program- Week 12

    Week 11 is here!

    With the advent of week 12, we've hit almost three months of solid work. We're going to start building toward some more difficult movements in order to develop your strength even more.

    Overwhelming strength is sometimes a little boring...
    Right?
    Day 78

    1. 10 Walk-Out Push-ups (Bend down, walk hands out to push-up position, perform movement, walk hands back in, stand up. Repeat.)
    2. 10 Sit-ups
    3. 10 Broad Jump Squats (Squat, jump as far forward as possible as you come out of the squat, land, stand-up. Repeat.)
    --10 Rounds Calisthenics, then

    10 km Running as fast as possible 


    Day 79

    1. 10 One-Arm Push-up Progressions* (See Notes)
    2. 10 Decline Sit-ups
    3. 10 Pistols (One-Legged Squat) to a Box (Half Squat)/Side
    --10 Rounds Calisthenics, then

    10 km Running at Easy Pace


    Day 80

    1. 100 Wide Push-ups
    2. 100 Sit-ups
    3. 100 Sumo Squats
    4. 10 km Running
    --Complete in as few sets as possible

    <<HERO EVENT- Find a lost bag, filled with dangerous items from a government facility by crawling, swimming, and moving objects.
    1. 100 Meter Army Crawl
    2. 100 Meter Swim (if no pool, bear crawl instead)
    3. 10 Deadlifts @ 185#
    --20 Minute AMRAP>>


    Day 81

    1. 100 Dive Bomber Push-ups (Like Hindu Push-up, but you trace the same path back that you went down.)
    2. 100 Sit-ups w/Twist
    3. 100 Overhead Squats w/Dowel
    4. 10 km Running
    --Complete in as few sets as possible


    Day 82

    1. 5 Push-ups w/30#
    2. 5 Sit-ups w/30#
    3. 5 Sit-ups w/30#
    --20 Rounds of Calisthenics, then
    1. 100 Meter Jog
    2. 100 Meter Sprint
    3. 800 Meter Run
    4. Rest 1 Minute
    --10 Rounds 


    Day 83

    1. 10 Diamond Push-ups w/15#
    2. 10 Sit-ups w/15#
    3. 10 Close Stance Squats w/15#
    4. 1 km Running as fast as possible
    5. Rest 2 Minutes
    --10 Rounds


    Day 84

    Same as Day 7 on Week 1


    Notes:

    • For One-Arm Push-up Progressions you will start by doing a normal push-up, followed by extending one arm out to the side about half way, still in contact with the ground. The pressing arm will still be in the same position. Perform another push-up. Then extend the non-pressing arm out until it is straight out to your side with only your fingertips in contact with the ground. Perform another push-up. Go back to the beginning. Do a normal push-up and then work your way out on the other side. This is 6 total push-ups, but only 1 rep of a one-arm push-up progression. At then end of a day using one-arm push-up progressions, you will have done 600 push-ups.  You will be very, very sore the next day, but you will have put in work to help you get to the point of doing a one-arm push-up with your feet together. NOTE-- If you have to stop before you complete 100 one-arm push-up progressions, that's fine. Just get as far as you can, but do at least 100 total reps. 
    • On the pistols, make sure you do both sides. To help balance yourself, put your arms out in front of you. At the beginning, we will only be doing half pistols, to get you used to moving in that position. Remember to squeeze your butt!!