Saturday, March 12, 2016

One-Punch Man Training Program- Week 11

Week 10 is here!

Week 11 is adding some new things that are going to be expanded on over time. Look forward to it!


Day 71

  1. Run 800 Meters
  2. 50 Push-ups
  3. Run 800 Meters 
  4. 50 Sit-ups
  5. Run 800 Meters
  6. 50 Squats
  7. Run 800 Meters
  8. 25 Push-ups w/5#
  9. Run 800 Meters
  10. 25 Sit-ups w/5#
  11. Run 800 Meters
  12. 25 Squats w/5#
  13. Run 800 Meters
  14. 10 Push-ups w/10#
  15. Run 800 Meters
  16. 10 Sit-ups w/10#
  17. Run 800 Meters
  18. 10 Squats w/10#
  19. Run 800 Meters
  20. 10 Push-ups 
  21. 10 Sit-ups
  22. 10 Squats
  23. Run 2000 Meters
  24. 5 Push-ups w/15#
  25. 5 Sit-ups w/15#
  26. 5 Squats w/15#

Day 72

  1. 10 Wide Push-ups w/5#
  2. 10 Decline Sit-ups w/5#
  3. 10 Sumo Squats w/5#
  4. 1 km Running
--10 Rounds

<<HERO EVENT- Fire has broken out in the city and surrounding forests. Carry buckets of water to put out the fire!

  1. Fill two 5-Gallon buckets w/water
  2. 100 Meter Farmer's Carry w/buckets
  3. Pour both buckets out at chest height
  4. 100 Meter Sprint Back w/buckets
--20 Minute AMRAP>>


Day 73

  1. 100 Push-ups w/Feet on Flat of Half Stability Ball
  2. 100 Sit-ups w/Butt on Round of Half Stability Ball
  3. 100 Squats w/Feet on Flat of Half Stability Ball
  4. 10 km Running
--Finish in as few sets as possible


Day 74

  1. 10 Hindu Push-ups
  2. 10 Straight-Leg Sit-ups
  3. 10 Hindu Squats
--10 Rounds of Calisthenics, then

10 km Running at Easy Pace


Day 75

  1. 10 Push-ups w/25#
  2. 10 Sit-ups w/25#
  3. 10 Squats w/25#
--10 Rounds of Calisthenics, then 

10 km Running at Easy Pace

<<MONSTER EVENT- A mad scientist has created genetically engineer creatures that have decided to sleep on cars, in the middle of the street, and on people. Move them out of the way so people can go about their daily lives!

  1. 1 Power Clean @135#
  2. Walk 25 Meters with bar in front rack position 
  3. 2 Deadlifts @185#
  4. Walk 25 Meters with Deadlift in top position
  5. 3 Wall Balls @20#
  6. Walk 25 Meters with Med Ball
  7. 50 Meter Sled Pull @225#
--20 Min AMRAP>>


Day 76

  1. 100 Diamond Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Overhead Squats w/Wooden Dowel
  4. 10 km Running
--Finish in as few sets as possible


Day 77

Same as Day 7 on Week 1
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