Thursday, May 18, 2017

One-Punch man Training Program- Week 70

Week 69 is here!

Day 484

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

<<MONSTER EVENT- Giant spiders are everywhere!!! Clear out the webs and blast them into oblivion!
  1. 100 Band Pull-Aparts
  2. 3 Minutes Battle Ropes
--5 Rounds, then
  1. 50 Full Power Punches to Heavy Bag Each Side>>


Day 485

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 Each Side)
  4. 10 km Running, Shadowbox 15 Seconds Every 1000 Meters
--Complete in as few sets as possible



Day 486

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Closes Stance Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 487

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 30% 1 RM
  5. 10 Sit-ups @ 30% 1 RM
  6. 10 Squats @ 30% 1 RM
  7. 5 Push-ups @ 50% 1 RM
  8. 5 Sit-ups @ 50% 1 RM
  9. 5 Squats @ 50% 1 RM
  10. 4 Push-ups @ 60% 1 RM
  11. 4 Sit-ups @ 60% 1 RM
  12. 4 Squats @ 60% 1 RM
  13. 3 Push-ups @ 70% 1 RM
  14. 3 Sit-ups @ 70% 1 RM
  15. 3 Squats @ 70% 1 RM
  16. 2 Push-ups @ 80% 1 RM
  17. 2 Sit-ups @ 80% 1 RM
  18. 2 Squats @ 80% 1 RM
  19. 1 Push-up @ 90% 1 RM
  20. 1 Sit-up @ 90% 1 RM
  21. 1 Squat @ 90% 1 RM
  22. 1 Push-up @ 95% 1 RM
  23. 1 Sit-up @ 95% 1 RM
  24. 1 Squat @ 95% 1 RM
  25. Push-up- New 1 RM Attempt
  26. Sit-up- New 1 RM Attempt
  27. Squat- New 1 RM Attempt
  28. Push-up- New 1 RM Attempt
  29. Sit-up- New 1 RM Attempt
  30. Squat- New 1 RM Attempt
  31. Push-up- New 1 RM Attempt
  32. Sit-up- New 1 RM Attempt
  33. Squat- New 1 RM Attempt
  34. 50 Push-ups
  35. 50 Sit-ups
  36. 50 Squats
  37. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 488

  1. 100 Renegade Push-ups w/30# DBs
  2. 100 Weighted Sit-ups w/30# DB
  3. 100 Barbell Thrusters w/65#
  4. 10 km Running
--Complete in as few sets as possible



Day 489

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Jump Squats
  4. 2500 Meter Run
--4 Rounds



Day 490

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 69

Week 68 is here!

Day 477

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



Day 478

  1. 10 YTW Push-ups w/10# Wrist Weights
  2. 10 Sit-ups w/25# Plate OH and 10# Wrist Weights
  3. 10 Squats w/3 Band Pull-Aparts at Top with 10# Wrist Weights
  4. 1000 Meter Run w/10# Wrist and Ankle Weights
--10 Rounds



Day 479

  1. 100 Push-ups w/2 Mountain Climbers at Top
  2. 100 Straight Leg Sit-ups
  3. 100 Squats w/2 Calf Raises at Top
  4. 10 km Running 
--Complete in as few sets as possible



Day 480
  1. 20 Push-ups @ 30% 1 RM
  2. 20 Sit-ups @ 30% 1 RM
  3. 20 Squats @ 30% 1 RM
  4. 20 Push-ups @ 40% 1 RM
  5. 20 Sit-ups @ 40% 1 RM
  6. 20 Squats @ 40% 1 RM
  7. 20 Push-ups @ 50% 1 RM
  8. 20 Sit-ups @ 50% 1 RM
  9. 20 Squats @ 50% 1 RM
  10. 20 Push-ups @ 60% 1 RM
  11. 20 Sit-ups @ 60% 1 RM
  12. 20 Squats @ 60% 1 RM
  13. 20 Push-ups
  14. 20 Sit-ups
  15. 20 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 481

  1. 10 One-Arm Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 Pistols Each Side
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 400 Meter Jog
  7. 400 Meter Sprint
--10 Rounds



Day 482

  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

<<HERO EVENT-- A Sea Serpent has stolen a bus full of children and is just off shore! Swim to him and take him out!
  1. Swim 800 Meters
  2. Shadowbox in chest deep water for 10 Minutes>>


Day 483

Same as Day 455 on Week 65.

Wednesday, May 17, 2017

One-Punch Man Training Program- Week 68

Week 67 is here!

Day 470

  1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
  2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
  3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
  4. 99 Push-ups
  5. 99 Sit-ups 
  6. 99 Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT- A Magical Demon has made everyone in the world walk on their hands. Make your way to him so you can punch him in the face!
  1. Walk on your hands as far as possible in 15 Minutes
  2. 1 Full Power Punch to a Heavy Bag each side
... SURPRISE!! EXTRA EVENT!!!- The Demon explodes into a million tiny beasts. Get rid of them!
  1. Shadowbox- 15 Minutes
  2. Heavy Bag Work- 10 Minutes>>


Day 471

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
  6. 800 Meter Jog
  7. 9 km Running w/20# Weight Vest
--Complete in as few sets as possible



Day 472
  1. 19 Push-ups @ 30% 1 RM
  2. 19 Sit-ups @ 30% 1 RM
  3. 19 Squats @ 30% 1 RM
  4. 19 Push-ups @ 40% 1 RM
  5. 19 Sit-ups @ 40% 1 RM
  6. 19 Squats @ 40% 1 RM
  7. 19 Push-ups @ 50% 1 RM
  8. 19 Sit-ups @ 50% 1 RM
  9. 19 Squats @ 50% 1 RM
  10. 19 Push-ups @ 60% 1 RM
  11. 19 Sit-ups @ 60% 1 RM
  12. 19 Squats @ 60% 1 RM
  13. 24 Push-ups
  14. 24 Sit-ups
  15. 24 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 473

  1. 10 Rollout Push-ups to Deadlift w/195#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/195#
  4. 1000 Meter Run
--10 Rounds



Day 474

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Close Stance Squats w/65#
  4. 1000 Meter Sled Run w/30% Bodyweight
  5. 1000 Meter Run
  6. 8 km Running at Easy Pace
--Complete in as few sets as possible



Day 475

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Sit-ups w/25#
  3. 100 Overhead Squats w/55#
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 476

Same as Day 455 on Week 65.

Sunday, May 14, 2017

One-Punch Man Training Program- Week 67

Week 66 is here!

Day 463

  1. 100 YTW Push-ups w/5# Wrist Weights (2 Seconds per position)
  2. 100 Sit-ups w/25# Plate OH and 5# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts at Top w/5# Wrist Weights
  4. 10 km Running w/5# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 464

  1. 25 Manmakers w/50# DBs
  2. 50 Decline Sit-ups w/50# DB
  3. 50 Thrusters w/50# DBs
  4. 25 Manmakers w/45# DBs
  5. 50 Decline Sit-ups w/45# DB
  6. 50 Thrusters w/45# DBs
  7. 10 km Running at Easy Pace


Day 465

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



Day 466
  1. 18 Push-ups @ 30% 1 RM
  2. 18 Sit-ups @ 30% 1 RM
  3. 18 Squats @ 30% 1 RM
  4. 18 Push-ups @ 40% 1 RM
  5. 18 Sit-ups @ 40% 1 RM
  6. 18 Squats @ 40% 1 RM
  7. 18 Push-ups @ 50% 1 RM
  8. 18 Sit-ups @ 50% 1 RM
  9. 18 Squats @ 50% 1 RM
  10. 18 Push-ups @ 60% 1 RM
  11. 18 Sit-ups @ 60% 1 RM
  12. 18 Squats @ 60% 1 RM
  13. 28 Push-ups
  14. 28 Sit-ups
  15. 28 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 467

  1. 100 Clapping Push-ups
  2. 100 Sit-ups to Gymnastic Bridge
  3. 100 Squats to Rear Lunge (50 Per Side)
--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 Right
  5. 100 Meter Side Shuffle Left
--20 Rounds



Day 468

  1. 20 Fingertip Push-ups
  2. 20 V-Ups
  3. 20 High Jump Squats
  4. 20 Knuckle Push-ups
  5. 20 Straight Leg Sit-ups
  6. 20 Broad Jump Squats
  7. 10 Push-ups
  8. 10 Sit-ups
  9. 10 Squats
  10. 5 km Running
--2 Rounds



Day 469

Same as Day 455 on Week 65.

Wednesday, May 10, 2017

One-Punch Man Training Program- Week 66

Week 65 is here!

Day 456

  1. 10 Fingertip Push-ups w/20# Vest
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/100#
  4. 20 Fingertip Push-ups
  5. 20 Decline Sit-ups (at least 45 Degrees) w/20#
  6. 20 Overhead Squats w/65#
  7. 30 Knuckle Push-ups
  8. 30 Decline Sit-ups
  9. 30 Overhead Squats w/45#
  10. 40 Push-ups w/20# Vest
  11. 40 Sit-ups w/20# Vest
  12. 40 OH Squats w/Wooden Dowel
  13. 10 km Running 


Day 457

  1. 10 Wide Push-ups @ 4 Sec Down, 4 Sec Up, 2 Second Hold at Top
  2. 10 Wide Sit-ups @ 5 Sec Up, 5 Sec Down
  3. 10 Sumo Squats @ 4 Sec Down, 4 Sec Pause at Parallel, 4 Sec Up
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 458
  1. 17 Push-ups @ 30% 1 RM
  2. 17 Sit-ups @ 30% 1 RM
  3. 17 Squats @ 30% 1 RM
  4. 17 Push-ups @ 40% 1 RM
  5. 17 Sit-ups @ 40% 1 RM
  6. 17 Squats @ 40% 1 RM
  7. 17 Push-ups @ 50% 1 RM
  8. 17 Sit-ups @ 50% 1 RM
  9. 17 Squats @ 50% 1 RM
  10. 17 Push-ups @ 60% 1 RM
  11. 17 Sit-ups @ 60% 1 RM
  12. 17 Squats @ 60% 1 RM
  13. 32 Push-ups
  14. 32 Sit-ups
  15. 32 Squats
  16. 10 km Running at Easy Pace
--Complete Last Sets of Calisthenics in as few sets as possible


Day 459

  1. 400 Meter Run w/Sled @ 30% Bodyweight
  2. 30 Push-ups w/2 Superman Lifts at Bottom
  3. 30 Sit-ups w/Twist
  4. 30 Squats w/10 Band Pull-Aparts at Top
  5. 800 Meter Run w/Sled @ 20% Bodyweight
  6. 30 Push-ups 
  7. 30 Sit-ups
  8. 30 Squats
  9. 1600 Meter Run w/Sled @ 10% Bodyweight
  10. 30 Push-ups
  11. 30 Sit-ups
  12. 30 Squats
  13. 200 Meter Sprint
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 8 km Running, as fast as possible


Day 460

  1. 10 Renegade Push-ups w/55# DBs
  2. 10 Hanging Sit-ups w/5# 
  3. 10 Overhead Squats w/105#
  4. 30 Renegade Push-ups w/35# DBs
  5. 30 Decline Sit-ups w/10#
  6. 30 Overhead Squats w/70#
  7. 60 Renegade Push-ups w/15# DBs
  8. 60 Sit-ups w/20#
  9. 60 Overhead Squats w/50#
  10. 10 km Running at Easy Pace


Day 461

  1. 2500 Meter Run
  2. 100 One-Arm Push-ups Each Side
  3. 2500 Meter Run
  4. 100 Sprinter Sit-ups Each Side
  5. 2500 Meter Run
  6. 100 Pistol Squats Each Side
  7. 2500 Meter Run
--Complete in as few sets as possible



Day 462

Same as Day 455 on Week 65.

Tuesday, May 9, 2017

One-Punch Man Training Program- Week 65

Week 64 is here!

Day 449

  1. 50 Manmakers w/45# DBs
  2. 100 Decline Sit-ups w/45# DB
  3. 100 Thrusters w/45# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 450

  1. 100 Knuckle Push-ups
  2. 100 V-Ups
  3. 100 Squats to Front Kick @ Heavy Bag (50 Front Kicks per Side)
  4. 100 Meter Sprint
  5. 100 Meter Jog
  6. 400 Meter Sprint
  7. 400 Meter Jog
  8. 9 km Running w/10# Weighted Vest
--Complete in as few sets as possible



Day 451
  1. 16 Push-ups @ 30% 1 RM
  2. 16 Sit-ups @ 30% 1 RM
  3. 16 Squats @ 30% 1 RM
  4. 16 Push-ups @ 40% 1 RM
  5. 16 Sit-ups @ 40% 1 RM
  6. 16 Squats @ 40% 1 RM
  7. 16 Push-ups @ 50% 1 RM
  8. 16 Sit-ups @ 50% 1 RM
  9. 16 Squats @ 50% 1 RM
  10. 16 Push-ups @ 60% 1 RM
  11. 16 Sit-ups @ 60% 1 RM
  12. 16 Squats @ 60% 1 RM
  13. 36 Push-ups
  14. 36 Sit-ups
  15. 36 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 452

  1. 100 Push-ups (After every 10 Push-ups, do a MAX Effort Handstand w/wall support.)
  2. 100 Sit-ups to Single Leg Glute Bridge (50 Each Side)
  3. 100 Pistol Squats Each Side
  4. 5 km Running, as fast as possible
  5. 5 km Running at Easy Pace
--Complete in as few sets as possible



Day 453

  1. 10 Rollout Push-ups to Deadlift w/185#
  2. 10 Sit-ups w/45# Plate OH
  3. 10 Sumo Squats w/185#
  4. 1000 Meter Run
--10 Rounds



Day 454

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Jump Squats to Pull-ups (Full hang before starting pull-up)
  4. 400 Meter Run
  5. 400 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 455

  1. 35 Push-ups
  2. 35 Sit-ups
  3. 35 Squats
--2 Rounds, then
  1. 30 Push-ups of Choice
  2. 30 Sit-ups of Choice
  3. 30 Squats of Choice
  4. 10 km Running at Easy Pace


Sunday, April 30, 2017

One-Punch Man Training Program- Week 64

Week 63 is here!

Day 442

  1. 100 Diamond Push-ups w/20# Weight Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 10 km Running w/20# Weight Vest
--Complete in as few sets as possible

<<HERO EVENT...?- There is a sale in a nearby town, but the highest discount is only given to the person who can do the most pull-ups in 30 minutes!!! Get that discount!
  • Perform as many pull-ups as possible in 30 minutes, using any grip!>>


Day 443
  1. 15 Push-ups @ 30% 1 RM
  2. 15 Sit-ups @ 30% 1 RM
  3. 15 Squats @ 30% 1 RM
  4. 15 Push-ups @ 40% 1 RM
  5. 15 Sit-ups @ 40% 1 RM
  6. 15 Squats @ 40% 1 RM
  7. 15 Push-ups @ 50% 1 RM
  8. 15 Sit-ups @ 50% 1 RM
  9. 15 Squats @ 50% 1 RM
  10. 15 Push-ups @ 60% 1 RM
  11. 15 Sit-ups @ 60% 1 RM
  12. 15 Squats @ 60% 1 RM
  13. 40 Push-ups
  14. 40 Sit-ups
  15. 40 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 444

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Alternating Forward Lunge (50 Lunges per Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 445

  1. 10 Rollout Push-ups to Deadlift w/135# Bar (Hinge at the hips into deadlift position, place hands on bar, roll out to push-up position. Perform push-up. Roll back into deadlift p1osition. Pick up bar. Return bar to ground. This is 1 Rep.)
  2. 10 Decline Sit-ups (at least 45 degrees)
  3. 10 Barbell Thrusters w/95#
  4. 1000 Meter Run
--10 Rounds



Day 446

  1. 100 Wide Push-ups w/20# Vest
  2. 100 Wide Leg Sit-ups w/25# Plate OH
  3. 100 Sumo Squats w/45# Bar
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 447

  1. 100 One-Arm Push-ups per Side
  2. 100 Straight Leg Sit-ups
  3. 100 Pistols per Side
  4. 10 x 100 Meter Sprints (1 Min Rest in Between Sets)
  5. 1000 Meter Jog
  6. 8 km Running
--Complete in as few sets as possible



Day 448

Same as Day 363 on Week 48.

Tuesday, April 18, 2017

One-Punch Man Training Program- Week 63

Week 62 is here!

Day 435

  1. 100 YTW Push-ups w/5# Wrist Weights w/2 sec Hold per position
  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# Weight Vest
--Complete in as few sets as possible



Day 436
  1. 14 Push-ups @ 30% 1 RM
  2. 14 Sit-ups @ 30% 1 RM
  3. 14 Squats @ 30% 1 RM
  4. 14 Push-ups @ 40% 1 RM
  5. 14 Sit-ups @ 40% 1 RM
  6. 14 Squats @ 40% 1 RM
  7. 14 Push-ups @ 50% 1 RM
  8. 14 Sit-ups @ 50% 1 RM
  9. 14 Squats @ 50% 1 RM
  10. 14 Push-ups @ 60% 1 RM
  11. 14 Sit-ups @ 60% 1 RM
  12. 14 Squats @ 60% 1 RM
  13. 44 Push-ups
  14. 44 Sit-ups
  15. 44 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 437

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Overhead Squats w/65# Bar
  4. 2500 Meter Run
--4 Rounds



Day 438

  1. 100 Knuckle Push-ups
  2. 100 Decline Sit-ups at 45 Degrees
  3. 100 High Jump Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 439

  1. 100 Wide Push-ups w/25# 
  2. 100 Wide Leg Sit-ups w/50# 
  3. 100 Sumo Squats w/100#
--Complete in as few sets as possible, then
  1. 1000 Meter Jog
  2. 1000 Meter Run w/Tire or Sled (About 20-30#)
--5 Rounds



Day 440

  1. 100 Push-ups to Superman w/5# Wrist and Ankle Weights
  2. 100 V-Ups w/5# Wrist and Ankle Weights
  3. 100 Squats to Side Leg Raise w/5# Wrist and Ankle Weights
  4. 10 km Running with 5# Wrist and Ankle Weights

Day 441

Same as Day 336 on Week 48.

Saturday, April 15, 2017

One-Punch Man Training Program- Week 62

Week 61 is here!

Day 428

  1. 100 T-Push-ups (50 per side) w/5# Wrist Weights
  2. 100 Sit-ups w/45# Overhead
  3. 100 Power Cleans to Front Squats w/65#
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible



Day 429
  1. 100 One-Arm Push-ups Each Side
  2. 100 V-Ups
  3. 100 Pistols Each Side
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible


Day 430

  1. 2500 Meter Run
  2. 25 Push-ups @ 20% 1RM
  3. 25 Sit-ups @ 20% 1RM
  4. 25 Squats @ 20% 1RM
--4 Rounds



Day 431

  1. 100 Hindu Push-ups (3 Second Hold at Start and End Position)
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats w/95#
  4. 10 km Running
--Complete in as few sets as possible


Day 432

  1. 50 Manmakers w/40# DBs
  2. 100 Decline Sit-ups w/40# DB
  3. 100 Thrusters w/40# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible


Day 433

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

<<HERO EVENT- You witness a high-speed train fall off a cliff. You hook the last car of the train's hinge in your foot and begin to climb up the length of the special continuous railway.
  1. 10 Pull-ups
  2. 30 Ft Rope Climb (No feet)
--5 Rounds>>


Day 434

Same as Day 336 on Week 48.

Wednesday, April 12, 2017

One-Punch Man Training Program- Week 61

Week 60 is here!

Day 421

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to One Leg Glute Raise (50 per side)
  3. 100 High Jump Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 422
  1. 13 Push-ups @ 30% 1 RM
  2. 13 Sit-ups @ 30% 1 RM
  3. 13 Squats @ 30% 1 RM
  4. 13 Push-ups @ 40% 1 RM
  5. 13 Sit-ups @ 40% 1 RM
  6. 13 Squats @ 40% 1 RM
  7. 13 Push-ups @ 50% 1 RM
  8. 13 Sit-ups @ 50% 1 RM
  9. 13 Squats @ 50% 1 RM
  10. 13 Push-ups @ 60% 1 RM
  11. 13 Sit-ups @ 60% 1 RM
  12. 13 Squats @ 60% 1 RM
  13. 48 Push-ups
  14. 48 Sit-ups
  15. 48 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few Sets as Possible


Day 423

  1. 10 Renegade Push-ups w/50# DBs
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/95# Bar
  4. 30 Renegade Push-ups w/30# DBs
  5. 30 Decline Sit-ups (45 Degrees)
  6. 30 Overhead Squats w/65# Bar
  7. 60 Renegade Push-ups w/10# DBs
  8. 60 Sit-ups w/10#
  9. 60 Overhead Squats w/45# Bar
  10. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 424

  1. 1000 Meter Jog
  2. 20 Push-ups
  3. 20 Sit-ups
  4. 20 Squats
  5. 400 Meter Sprint
  6. 15 Push-ups
  7. 15 Sit-ups
  8. 15 Squats
  9. 800 Meter Run
  10. 10 Push-ups
  11. 10 Sit-ups
  12. 10 Squats
  13. 1600 Meter Run
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 800 Meter Run
  18. 15 Push-ups
  19. 15 Sit-ups
  20. 15 Squats
  21. 400 Meter Sprint
  22. 20 Push-ups 
  23. 20 Sit-ups
  24. 20 Squats
  25. 1000 Meter Jog
  26. 10 One-Arm Push-ups Each Side
  27. 10 Sprinter Sit-ups Each Side
  28. 10 Pistol Squats Each Side
  29. 4km Running, as fast as possible


Day 425

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

<<MONSTER EVENT- A Star Monster is flying around and blowing up lights and other things on the street. He's mad because of light pollution, but that shouldn't stop you from busting his bulb! Throw and punch things at him, leap, and, when you catch him, strike!!
  1. 50# Slam Ball Overhead Toss
  2. 5 Punches to Heavy Bag per Side
  3. Jump as high as you can!
--AMRAP in 20 minute, then
  1. 1 Full Power Punch to Heavy Bag per Side>>


Day 426
(While wearing a 20# Weighted Vest)

  1. 1 Push-up
  2. 1 Sit-ups
  3. 1 Squat
  4. 100 Meter Sprint
--100 Rounds



Day 427

Same as Day 336 on Week 48.