Wednesday, January 31, 2018

One-Punch Man Training Program- Week 151

Week 150 is here!


Day 1051

  1. 5 Renegade Push-ups w/85# DBs
  2. 5 Sit-ups to One Leg Glute Bridge Each Side
  3. 5 Landing Gears w/60# DBs
  4. 10 Renegade Push-ups w/80# DBs
  5. 10 Sit-ups to One Leg Glute Bridge Each Side
  6. 10 Landing Gears w/55# DBs
  7. 20 Renegade Push-ups w/75# DBs
  8. 20 Sit-ups to One Leg Glute Bridge Each Side
  9. 20 Landing Gears w/50# DBs
  10. 25 Renegade Push-ups w/70# DBs
  11. 25 Sit-ups to One Leg Glute Bridge Each Side
  12. 25 Landing Gears w/45# DBs
  13. 40 Renegade Push-ups w/65# DBs
  14. 40 Sit-ups to One Leg Glute Bridge Each Side
  15. 40 Landing Gears w/40# DBs
  16. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1052

  1. 20 Push-ups @ 50% of 1 RM
  2. 20 Sit-ups @ 50% of 1 RM
  3. 20 Squats @ 50% of 1 RM
  4. 2 km Running w/70# Vest
--5 Rounds



Day 1053

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1054

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Flat Side of Half BOSU
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1055

  1. 100 Fingertip Push-ups w/25# Vest
  2. 100 KB OH Sit-ups w/44# KB
  3. 100 Squats to 3 Calf Raises w/25# Vest
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1056

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/70# Vest
--10 Rounds (Weights Each Round:
  1. 135#
  2. 225#
  3. 315#
  4. 365#
  5. 365#
  6. 405#
  7. 405#
  8. 405#
  9. 405#
  10. 405#)


Day 1057

  1. 99 Push-ups
  2. 99 Sit-ups 
  3. 99 Squats
  4. 1 Push-up 
  5. 1 Sit-up
  6. 1 Squat
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 150

Week 149 is here!

Day 1044

  1. 10 Rollout Push-ups to Power Clean w/185# 
  2. 10 Wide Leg Sit-ups w/3 Second Split Stretch at Top
  3. 10 Power Cleans to Front Squat w/185#
  4. 1000 Meter Run w/70# Vest
--10 Rounds



Day 1045

  1. 100 Clap Push-ups
  2. 100 Sit-ups w/Twist w/20# Med Ball
  3. 100 Wall Balls w/30# Ball
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- 100 LIFE MAN, a man who played too many video games and gained extra lives, has decided to do whatever he wants and he is attacking everyone around him! Beat him down! Many times!
  1. 10 Minutes Shadowboxing
  2. 100 Full Power Punches to Heavy Bag Each Side>>



Day 1046

  1. 100 Fingertip Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 10 Squats
  4. 10 High Jump Squats
  5. 10 Squats w/225#
  6. 10 Front Squats w/185#
  7. 10 OH Squats w/135#
  8. 50 High Jump Squats
  9. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1047

  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/70# Vest
--Complete in as few sets as possible



Day 1048

  1. 100 T-Push-ups w/5 Second Side Plank Hold (50 Each Side)
  2. 100 V-Ups
  3. 100 Squats w/5 Second Hold at Bottom of Squat
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1049

  1. 20 Manmakers w/85# DBs
  2. 40 Decline Sit-ups w/85# DB
  3. 40 Thrusters w/85# DBs
  4. 30 Manmakers w/80# DBs
  5. 60 Decline Situps w/80# DB
  6. 60 Thrusters w/80# DBs
  7. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1050

  1. 98 Push-ups
  2. 98 Sit-ups
  3. 98 Squats
  4. 2 Push-ups
  5. 2 Sit-ups 
  6. 2 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 149

Week 148 is here!


Day 1037

  1. 10 Renegade Push-ups w/80# DBs
  2. 10 Sit-ups to One Leg Glute Bridge
  3. 10 Landing Gears w/55# DBs
  4. 15 Renegade Push-ups w/75# DBs
  5. 15 Sit-ups to One Leg Glute Bridge
  6. 15 Landing Gears w/50# DBs
  7. 25 Renegade Push-ups w/70# DBs
  8. 25 Sit-ups to One Leg Glute Bridge
  9. 25 Landing Gears w/45# DBs
  10. 25 Renegade Push-ups w/65# DBs
  11. 25 Sit-ups to One Leg Glute Bridge
  12. 25 Landing Gears w/40# DBs
  13. 25 Renegade Push-ups w/60# DBs
  14. 25 Sit-ups to One Leg Glute Bridge
  15. 25 Landing Gears w/35# DBs
  16. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1038

  1. 100 Push-ups, then MAX Distance Handwalk
  2. 100 Sit-ups, then MAX Distance Handwalk
  3. 100 Squats, then MAX Distance Handwalk
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible


Day 1039

  1. 100 Push-up @ 2 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 3 Seconds Up, 3 Seconds Down
  3. 100 Squats @ 4 Seconds Down, 4 Seconds Up
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1040

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 OH Squats w/115# Barbell
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible


Day 1041

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1042

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/70# Vest
--10 Rounds (Weights Each Round:
  1. 135#
  2. 225#
  3. 275#
  4. 315#
  5. 365#
  6. 405#
  7. 405#
  8. 405#
  9. 405#
  10. 405#)


Day 1043

  1. 97 Push-ups
  2. 97 Sit-ups
  3. 97 Squats
  4. 3 Push-ups
  5. 3 Sit-ups
  6. 3 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 148

Week 147 is here!

Day 1030
  1. 100 Knuckle Push-ups w/25# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Jump Squats to Deadhang Pull-up at Top
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible


Day 1031
  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 1 x 10 Push-ups, building to MAX for the Day
  5. 1 x 10 Sit-ups, building to MAX for the Day
  6. 1 x 10 Squats, building to MAX for the Day
  7. 5 Push-ups @ 70% of MAX for the Day
  8. 5 Sit-ups @ 70% of MAX for the Day
  9. 5 Squats @ 70% of MAX for the Day
  10. 60 Push-ups
  11. 60 Sit-ups
  12. 60 Squats
  13. 10 km Running w/65# Vest
--Complete Final Sets of Calisthenics in as few sets as possible


Day 1032
  1. 100 Planche Push-ups
  2. 100 V-Ups
  3. 100 High Jump Squats w/10# Vest
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible


Day 1033
  1. 100 One-Arm Push-ups Each Side
  2. 100 Sprinter Sit-ups Each Side
  3. 100 Pistols
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible


Day 1034
  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible


Day 1035
  1. 15 Manmakers w/85# DBs
  2. 30 Decline Sit-ups w/85# DB
  3. 30 Thrusters w/85# DBs
  4. 35 Manmakers w/80# DBs
  5. 70 Decline Sit-ups w/80# DBs
  6. 70 Thrusters w/80# DBs
  7. 10 km Running w/65# Vest
--Complete in as few sets as possible


Day 1036
  1. 96 Push-ups
  2. 96 Sit-ups
  3. 96 Squats
  4. 4 Push-ups
  5. 4 Sit-ups
  6. 4 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

Tuesday, January 30, 2018

One-Punch Man Training Program- Week 147

Week 146 is here!

Day 1023

  1. 10 Renegade Push-ups w/80# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/55# DBs
  4. 15 Renegade Push-ups w/75# DBs
  5. 15 Sit-ups to One-Leg Glute Bridge Each Side
  6. 15 Landing Gears w/50# DBs
  7. 20 Renegade Push-ups w/70# DBs
  8. 20 Sit-ups to One-Leg Glute Bridge Each Side
  9. 20 Landing Gears w/45# DBs
  10. 25 Renegade Push-ups w/65# DBs
  11. 25 Sit-ups to One-Leg Glute Bridge Each Side
  12. 25 Landing Gears w/40# DBs
  13. 30 Renegade Push-ups w/60# DBs
  14. 30 Sit-ups to One-Leg Glute Bridge
  15. 30 Landing Gears w/35# DBs
  16. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1024

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1025

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1026

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/70# Vest
--Complete in as few sets as possible



Day 1027

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Punches at Top
  4. 10 km Running w/70# Vest, continuously throwing punches
--Complete in as few sets as possible



Day 1028

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/65# Vest
--10 Rounds, (Weights Each Round:
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 365#
  7. 405#
  8. 405#
  9. 405#
  10. 405#)


Day 1029

  1. 95 Push-ups
  2. 95 Sit-ups
  3. 95 Squats
  4. 5 Push-ups
  5. 5 Sit-ups
  6. 5 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 146

Week 145 is here!


Day 1016

  1. 100 Push-ups w/20# Vest (Use push-up blocks to get full ROM), then 500 Meter Bear Crawl w/20# Vest
  2. 100 KB OH Sit-ups w/35# KB, then 300 Meter Crab Walk w/20# Vest
  3. 100 Squats w/45# Bar, then 100 Meter Hand Walk w/5# Ankle and Wrist Weights (Vest may slide off, so distributing the weights to the ankles and wrists is better here, since it's such as short distance.)
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1017

  1. 100 Clap Push-ups w/20# Vest
  2. 100 Straight Leg Sit-ups
  3. 100 Jump Squats to Dead Hang Pull-up w/20# Vest
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1018

  1. 100 Planche Push-ups
  2. 100 V-Ups
  3. 100 High Jump Squats w/10# Vest
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1019

  1. 100 Knuckle Push-ups w/25# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/25# Vest and 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1020

  1. 100 YTW Push-ups w/20# Wrist Weights
  2. 100 KB OH Sit-ups w/44# KB and 20# Wrist Weights
  3. 100 OH Squats w/105# Barbell and 20# Wrist Weights
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1021

  1. 10 Manmakers w/85# DBs
  2. 20 Decline Sit-ups w/85# DB
  3. 20 Thrusters w/85# DBs
  4. 40 Manmakers w/80# DBs
  5. 80 Decline Sit-ups w/80# DBs
  6. 80 Thrusters w/80# DBs
  7. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1022

  1. 94 Push-ups
  2. 94 Sit-ups
  3. 94 Squats
  4. 6 Push-ups
  5. 6 Sit-ups
  6. 6 Squats
  7. 10 km Running at Easy Pace




One-Punch Man Training Program- Week 145

Week 144 is here!


Day 1009

  1. 10 Renegade Push-ups w/80# DBs
  2. 10 Sit-ups to One Leg Glute Bridge
  3. 10 Landing Gears w/55# DBs 
  4. 10 Renegade Push-ups w/75# DBs
  5. 10 Sit-ups to One Leg Glute Bridge
  6. 10 Landing Gears w/50# DBs
  7. 10 Renegade Push-ups w/70# DBs
  8. 10 Sit-ups to One-Leg Glute Bridge
  9. 10 Landing Gears w/45# DBs
  10. 30 Renegade Push-ups w/65# DBs
  11. 30 Sit-ups to One Leg Glute Bridge
  12. 30 Landing Gears w/40# DBs
  13. 40 Renegade Push-ups with 60# DBs
  14. 40 Sit-ups to One Leg Glute Bridge
  15. 40 Landing Gears w/35# DBs
  16. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1010

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



Day 1011

  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. 5 Push-ups @ 70% of MAX for Day
  8. 5 Sit-ups @ 70% of MAX for Day
  9. 5 Squats @ 70% of Max for Day
  10. 60 T-Push-ups (30 Each Side)
  11. 60 Sit-ups
  12. 60 Squats to One-Leg Stiff-Leg DL Each Side at Top
  13. 10 km Running w/65# Vest
<<MONSTER EVENT-- A woman has taken selfies of herself every other minute for the last 6 weeks straight. She has transformed into the monster known as Bright Shining Selfie. She is too bright to look at, so you'll have to fight her blindfolded!  (Clear out a large area so that no one and nothing is around you for this workout!!)
  1. 10 Minutes Blind Shadowboxing
  2. 1 Full Power Punch to Heavy Bag Each Side (Not blindfolded)>>


Day 1012

  1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/10# Ankle Weights
  2. 100 Sit-ups to 2 Flutter Kicks Each Side at Top w/10# Ankle Weights
  3. 100 Squats to 3 Band Pull-Aparts at Top w/10# Wrist Weights 
  4. 10 km Running w/60# Vest and 10# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 1013

  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 Jog
  7. 400 Meter Run, as fast as possible
  8. 10 One-Arm Push-ups Each Side
  9. 10 Sprinter Sit-ups Each Side
  10. 10 Pistols Each Side
--10 Rounds



Day 1014

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/65#
--10 Rounds (Weights Each Round:
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 405#
  9. 405#
  10. 405#)


Day 1015

  1. 93 Push-ups
  2. 93 Sit-ups
  3. 93 Squats
  4. 7 Push-ups
  5. 7 Sit-ups
  6. 7 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Monday, January 29, 2018

One-Punch Man Training Program- Week 144

Week 143 is here!


Day 1002

  1. 100 Push-ups to Dip on Parallel Bars (Perform a push-up with hands and feet on parallel bars. At the top of the push-up transition to a dip position and perform dip. Return to push-up position.)
  2. 100 Decline Sit-ups (as high as possible)
  3. 100 Squats to Good Morning w/65# Vest
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1003

  1. 100 Push-ups, then MAX Distance Handstand Walk
  2. 100 Sit-ups, then MAX Distance Handstand Walk
  3. 100 Squats, then MAX Distance Handstand Walk
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1004

  1. 100 Planche Push-ups
  2. 100 V-Ups
  3. 100 High Jump Squats w/10# Vest
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1005

  1. 100 Knuckle Push-ups w/20# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/20# Vest w/1 Front Kick, 1 Side Kick, 1 Back Kick each side at Top
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1006

  1. 100 Fingertip Push-ups w/20# Vest
  2. 100 Sit-ups w/Twist
  3. 100 Squats w/5 Band Pull-aparts at Top
  4. 10 km Running w/65# Vest
--Complete in as few sets as possible



Day 1007

  1. 5 Manmakers w/85# DBs
  2. 10 Decline Sit-ups w/85# DB
  3. 10 Thrusters w/85# DBs
  4. 45 Manmakers w/80# DBs
  5. 90 Decline Sit-ups w/80# DB
  6. 90 Thrusters w/85# DBs
  7. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 1008

  1. 92 Push-ups
  2. 92 Sit-ups
  3. 92 Squats
  4. 8 Push-ups
  5. 8 Sit-ups
  6. 8 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 143

Week 142 is here!


Day 995

  1. 10 Renegade Push-ups w/80# DBs
  2. 10 Sit-ups to One Leg Glute Bridge Each Side
  3. 10 Landing Gears w/55# DBs
  4. 10 Renegade Push-ups w/75# DBs
  5. 10 Sit-ups to One Leg Glute Bridge Each Side
  6. 10 Landing Gears w/50# DBs
  7. 10 Renegade Push-ups /70# DBs
  8. 10 Sit-ups to One Leg Glute Bridge Each Side
  9. 10 Landing Gears w/45# DBs
  10. 20 Renegade Push-ups w/65# DBs
  11. 20 Sit-ups to One Leg Glute Bridge Each Side
  12. 20 Landing Gears w/40# DBs
  13. 50 Renegade Push-ups w/60# DBs
  14. 50 Sit-ups to One Leg Glute Bridge Each Side
  15. 50 Landing Gears w/35# DBs
  16. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 996

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/60# Vest
--Complete in as few sets as possible



Day 997

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 Squats @ 50% 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 @ 92.5% 1 RM
  17. 1 Sit-up @ 92.5% 1 RM
  18. 1 Squat @ 92.5% 1 RM
  19. 10 Push-ups @ 70% 1 RM
  20. 10 Sit-ups @ 70% 1 RM
  21. 10 Squats @ 70% 1 RM
  22. 50 Push-ups @ 20% 1 RM
  23. 50 Sit-ups @ 20% 1 RM
  24. 50 Squats @ 20% 1 RM
  25. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 998

  1. 1000 Meter Jog
  2. 200 Meter Sprint
  3. 200 Meter Backpeddle
  4. 200 Meter Side Shuffle Left
  5. 200 Meter Side Shuffle Right
  6. 200 Meter Sprint
  7. 100 Push-ups
  8. 100 Sit-ups
  9. 100 Squats
  10. 8 km Running w/60# Vest
--Complete in as few sets as possible



Day 999

  1. 100 Diamond Push-ups w/20# Vest
  2. 100 KB OH Sit-ups w/44# KB Diamond Sit-ups
  3. 100 Close Stance Squats w/95# Barbell
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 1000

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/60# Vest
--10 Rounds (Weight Each Round:
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 385#
  9. 405#
  10. 405#)


Day 1001

  1. 91 Push-ups
  2. 91 Sit-ups
  3. 91 Squats
  4. 9 Push-ups
  5. 9 Sit-ups
  6. 9 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 142

Week 141 is here!

Day 988

  1. 100 Rollout Push-ups to Power Clean w/115#
  2. 100 Sit-ups
  3. 100 Power Clean to Front Squat w/115#
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 989

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 Sit-ups to 2 Flutter Kicks Each Side at Bottom 
  3. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 990

  1. 85 Planche Push-ups
  2. 85 V-Ups
  3. 85 High Jump Squats w/10# Vest
  4. 15 Planche Push-ups
  5. 15 V-Ups
  6. 15 High Jump Squats w/10# Vest
  7. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 991

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 10 km Running w/60# Vest
--10 Rounds



Day 992

  1. 100 Fingertip Push-ups, without pinky as long as possible. 
  2. 100 Straight Leg Sit-ups w/3 Second Hamstring Stretch at Top
  3. 100 Prisoner Squats 
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 993

  1. 50 Manmakers w/80# DBs
  2. 100 Decline Sit-ups w/80# DB
  3. 100 Thrusters w/80# DBs
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 994

  1. 90 Push-ups
  2. 90 Sit-ups
  3. 90 Squats
  4. 10 Push-ups
  5. 10 Sit-ups 
  6. 10 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Friday, January 26, 2018

One-Punch Man Training Program- Week 141

Week 140 is here!


Day 981
  1. 10 Renegade Push-ups w/75# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/50# DBs
  4. 10 Renegade Push-ups w/70# DBs
  5. 10 Sit-ups to One-Leg Glute Bridge Each Side
  6. 10 Landing Gears w/45# DBs
  7. 30 Renegade Push-ups w/65# DBs
  8. 30 Sit-ups to One-Leg Glute Bridge Each Side
  9. 30 Landing Gears w/40# DBs
  10. 50 Renegade Push-ups w/60# DBs
  11. 50 Sit-ups to One-Leg Glute Bridge Each Side
  12. 50 Landing Gears w/35# DBs
  13. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 982
  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Jump Sumo Squats to Deadhand Pull-up
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 983
  1. 20 Push-ups @ 70% 1 RM
  2. 20 Sit-ups @ 70% 1 RM
  3. 20 Squats @ 70% 1 RM
  4. 2 km Running w/60# Vest
--5 Rounds



Day 984
  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/60# Vest
--Complete in as few sets as possible



Day 985
  1. 1000 Meter Running w/60# Vest
  2. 100 Fingertip Push-ups
  3. 2 km Running w/60# Vest
  4. 100 Straight Leg Sit-ups 
  5. 3 km Meter Running w/60# Vest
  6. 100 Prisoner Squats
  7. 4 km Running w/60# Vest
--Compete in as few sets as possible



Day 986
  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 10 km Running w/60# Vest
--10 Rounds (Weights Each Rounds:
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 385#
  9. 395#
  10. 405#)

Day 987
  1. 89 Push-ups
  2. 89 Sit-ups
  3. 89 Squats
  4. 11 Push-ups
  5. 11 Sit-ups 
  6. 11 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 140

Week 139 is here!


Day 974

  1. 100 Hindu Push-ups, then Handwalk to Failure
  2. 100 Straight Leg Sit-ups, then Handwalk to Failure
  3. 100 Hindu Push-ups, then Handwalk to Failure
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 975

  1. 100 Fingertip Push-ups, then 500 Meter Bear Crawl
  2. 100 Wide Leg Sit-ups, then 300 Meter Crab Walk
  3. 100 Broad Jump Squats, then 100 Meter Handwalk
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible


<<HERO EVENT- A UFO has crashed in the desert and the aliens need a hand getting back into orbit, but their thrusters are malfunctioning. Dig the UFO out of the dirt, pick it up, and toss it back into space!
  1. 10 Minutes Pick-ax or Maddox Swings
  2. 10 Minutes Shoveling
  3. 10 x 1 Deadlift, building to MAX for Day
  4. 10 x 1 Power Clean and Press, building to MAX for Day>>



Day 976

  1. 65 Planche Push-ups
  2. 65 V-Ups
  3. 65 High Jump Squats w/10# Vest
  4. 35 Planche Push-ups
  5. 35 V-Ups
  6. 35 High Jump Squats w/10# Vest
  7. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 977

  1. 100 Diamond Push-ups 
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 978

  1. 100 Clap Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 High Jump Squats
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 979

  1. 45 Manmakers w/80# DBs
  2. 90 Decline Sit-ups w/80# DB
  3. 90 Thrusters w/80# DBs
  4. 5 Manmakers w/75# DBs
  5. 10 Decline Sit-ups w/75# DB
  6. 10 Thrusters w/75# DBs
  7. 10 km Running w/55# Vest
--Complete in as few sets as possible 



Day 980

  1. 88 Push-ups
  2. 88 Sit-ups
  3. 88 Squats
  4. 12 Push-ups
  5. 12 Sit-ups
  6. 12 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 139

Week 138 is here!


Day 967
  1. 10 Renegade Push-ups w/70# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/45# DBs
  4. 40 Renegade Push-ups w/65# DBs
  5. 40 Sit-ups to One-Leg Glute Bridge Each Side
  6. 40 Landing Gears w/40# DBs
  7. 50 Renegade Push-ups w/60# DBs
  8. 50 Sit-ups to One-Leg Glute Bridge Each Side
  9. 50 Landing Gears w/35#
  10. 10 km Running w/55# Vest

--Complete in as few sets as possible


Day 968
  1. 1500 Meter Run w/60# Vest
  2. 30 Push-ups
  3. 30 Sit-ups
  4. 30 Squats
  5. 1500 Meter Run w/55# Vest
  6. 30 Push-ups
  7. 30 Sit-ups
  8. 30 Squats
  9. 1500 Meter Run w/50# Vest
  10. 30 Push-ups
  11. 30 Sit-ups 
  12. 30 Squats
  13. 1500 Meter Run w/45# Vest
  14. 10 Push-ups
  15. 10 Sit-ups
  16. 10 Squats
  17. 4 km Running w/60# Vest
--Complete in as few sets as possible



Day 969
  1. 20 Push-ups @ 67.5% 1 RM
  2. 20 Sit-ups @ 67.5% 1 RM
  3. 20 Squats @ 67.5% 1 RM
  4. 2 km Running w/55# Vest
--5 Rounds


Day 970

  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. 400 Meter Jog
  7. 100 Meter Sprint
  8. 10 One-Arm Push-ups Each Side
  9. 10 Sprinter Sit-ups Each Side
  10. 10 Pistols Each Side
--10 Rounds


Day 971
  1. 100 Knuckle Push-ups w/25# Vest
  2. 100 V-Ups
  3. 100 Squats to Good Morning w/25# Vest
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible


Day 972
  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats 
  4. 1000 Meter Run w/55# Vest
--10 Rounds (Weights Each Round
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 375#
  9. 385#
  10. 395#)

Day 973
  1. 87 Push-ups
  2. 87 Sit-ups
  3. 87 Squats
  4. 13 Push-ups
  5. 13 Sit-ups
  6. 13 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Thursday, January 25, 2018

One-Punch Man Training Program- Week 138

Week 137 is here!


Day 960

  1. 100 Walkout Push-ups to Pull-up (Perform a Walkout Push-up. When you get the top, reach up to a bar and perform a pull-up)
  2. 100 Sit-ups to Ring Row (At the top of the sit-up, grab a pair of rings and perform a ring row, before laying back down to the bottom of the sit-up)
  3. 100 Squats to Pull-up 
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 961

  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. 400 Meter Jog
  7. 100 Meter Sprint
  8. 10 One Arm Push-ups Each Side
  9. 10 Sprinter Sit-ups Each Side
  10. 10 Pistols Each Side
--10 Rounds



Day 962

  1. 50 Planche Push-ups
  2. 50 V-Ups
  3. 50 High Jump Squats w/10# Vest
--2 Rounds, then
  1. 10 km Running w/55# Vest


Day 963

  1. 100 Knuckle Push-ups w/20# Vest
  2. 100 Sit-ups w/5 Punches at Top
  3. 100 Squats w/5 Band Pull-Aparts at Top
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 964

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 Squats @ 50% 1 RM
  7. 15 Push-ups
  8. 15 Sit-ups
  9. 15 Squats
  10. 5 km Running w/55# Vest
--2 Rounds



Day 965

  1. 40 Manmakers w/80# DBs
  2. 80 Decline Sit-ups w/80# DB
  3. 80 Thrusters w/80# DBs
  4. 10 Manmakers w/75# DBs
  5. 20 Decline Sit-ups w/75# DB
  6. 20 Thrusters w/75# DB
  7. 10 km Running 
--Complete in as few sets as possible



Day 966

  1. 86 Push-ups
  2. 86 Sit-ups
  3. 86 Squats
  4. 14 Push-ups
  5. 14 Sit-ups
  6. 14 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 137

Week 136 is here!


Day 953

  1. 50 Renegade Push-ups w/65# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge Each Side w/5# Ankle Weight
  3. 50 Landing Gears w/40# DBs
  4. 50 Renegade Push-ups w/60# DBs
  5. 50 Sit-ups to One-Leg Glute Bridge Each Side
  6. 50 Landing Gears w/35# DBs
  7. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 954

  1. 100 Fingertip Push-ups w/20# Vest
  2. 100 Sit-ups w/5 Twists Each Side at Top
  3. 100 Jump Squats to Deadhang Pull-up
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 955

  1. 20 Push-ups @ 65% 1 RM
  2. 20 Sit-ups @ 65% 1 RM
  3. 20 Squats @ 65% 1 RM
  4. 2 km Running w/55# Vest
--5 Rounds



Day 956

  1. 100 YTW Push-ups w/20# Wrist Weights
  2. 100 KB OH Sit-ups w/44# KB and 20# Wrist Weights
  3. 100 OH Squats w/100# Barbell and 20# Wrist Weights
  4. 10 km Running w/50# Vest and 10# Wrist and Ankle Weights
--Compete in as few sets as possible



Day 957

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 958

  1. 10 Rollout Push-ups to Deadlift w/365#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/365#
  4. 1000 Meter Run w/55# Vest
  5. 10 Rollout Push-ups to Deadlift w/360#
  6. 10 Sit-ups to Gymnastic Bridge
  7. 10 Sumo Squats w/360#
  8. 1000 Meter Run w/55# Vest
Then,
  1. 10 Rollout Push-ups to Deadlift w/355#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/355#
  4. 1000 Meter Run w/55# Vest
--8 Rounds



Day 959

  1. 85 Push-ups
  2. 85 Sit-ups 
  3. 85 Squats
  4. 15 Push-ups
  5. 15 Sit-ups
  6. 15 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 136

Week 135 is here!


Day 946

  1. 100 Push-ups to 500 Meter Bear Crawl
  2. 100 Sit-ups to 300 Meter Crab Walk
  3. 100 Squats to 100 Meter Handwalk
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 947

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom
  3. 100 Squat to 1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 948

  1. 40 Planche Push-ups
  2. 40 V-Ups
  3. 40 High Jump Squats w/10# Vest
  4. 35 Planche Push-ups
  5. 35 V-Ups
  6. 35 High Jump Squats w/10# Vest
  7. 25 Planche Push-ups
  8. 25 V-Ups
  9. 25 High Jump Squats w/10# Vest
  10. 10 km Running w/55# Vest
--Complete in as few sets as possible



Day 949

  1. 100 Ring Push-ups
  2. 100 Sit-ups 
  3. 100 Squats to Good Morning
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- A local man has consumed 500 gallons of energy drink and has transformed into Muscle Energy Man Creature and is absorbing energy from everyone around him, causing people to fall asleep in the street.  Fight through the sleepy and crush that can of man!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 1 Full Power Punch Each Side to Heavy Bag>>


Day 950

  1. 100 Fingertip Push-ups 
  2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
  3. 100 Squats w/5 Calf Raises at Top
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 951

  1. 35 Manmakers w/80# DBs
  2. 70 Decline Sit-ups w/80# DB
  3. 70 Thrusters w/80# DBs
  4. 15 Manmakers w/75# DBs
  5. 30 Decline Sit-ups w/80# DB
  6. 30 Thrusters w/75# DBs
  7. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 952

  1. 84 Push-ups
  2. 84 Sit-ups
  3. 84 Squats
  4. 16 Push-ups
  5. 16 Sit-ups
  6. 16 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 135

Week 134 is here!


Day 939

  1. 100 Renegade Push-ups w/60#
  2. 100 Sit-ups to One-Leg Glute Bridge Each Side
  3. 100 Landing Gears w/35#
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 940

  1. 10 YTW Push-ups w/20# Wrist Weights
  2. 10 KB OH Sit-ups w/44# KB and 20# Wrist Weights
  3. 10 Squats w/3 Band Pull-Aparts and 20# Wrist Weights
  4. 10 x 1 Rollout Push-up to Power Clean, building to MAX for Day
  5. 10 Straight Leg Sit-ups to 5 Second Hamstring Stretch at Top
  6. 10 x 1 Power Clean to Front Squat, building to MAX for Day
  7. 80 Knuckle Push-ups 
  8. 80 Sit-ups w/3 Punches at Top
  9. 80 Jump Squats to 2 Deadhang Pull-ups at Top
  10. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 941

  1. 20 Push-ups @ 62.5% 1 RM
  2. 20 Sit-ups @ 62.5% 1 RM
  3. 20 Squats @ 62.5% 1 RM
  4. 2 km Running w/50# Vest
--5 Rounds



Day 942

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Table Maker at Top
  3. 100 Squats to One-Leg Stiff Leg Deadlift Each Side at Top
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 943

  1. 100 Fingertip Push-ups w/15# Vest
  2. 100 Decline Sit-ups
  3. 100 OH Squats w/95# 
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 944

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/50# Vest
--Complete in as few sets as possible



Day 945

  1. 10 Rollout Push-ups to Deadlift w/350#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/350#
  4. 1000 Meter Run w/50# Vest
--10 Rounds



Day 946

  1. 83 Push-ups
  2. 83 Sit-ups
  3. 83 Squats
  4. 17 Push-ups
  5. 17 Sit-ups
  6. 17 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Wednesday, January 24, 2018

One-Punch Man Training Program- Week 134

Week 133 is here!

Day 932

  1. 100 Rollout Push-ups to Power Clean and Press w/95# 
  2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
  3. 100 Power Cleans to Front Squat w/115# 
  4. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 933

  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 3 Push-ups @ 70% of MAX for Day
  8. 3 x 3 Sit-ups @ 70% of MAX for Day
  9. 3 x 3 Squats @ 70% of MAX for Day
  10. 1 Push-up @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds UP
  11. 1 Sit-up @ 50% MAX for Day @ 5 Seconds Up, 5 Seconds Down
  12. 1 Squat @ 50% MAX for Day @ 5 Seconds Down, 5 Seconds Up
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats to One-Leg Stiff Leg Deadlift
  16. 10 km Running w/50# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 934

  1. 25 Planche Push-ups
  2. 25 V-ups
  3. 25 High Jump Squats w/10# Vest
  4. 2500 Meter Run w/50# Vest
--4 Rounds

<<MONSTER EVENT-- Memory Man Monster-Man has made several of your past enemies show up from you memories! Beat them again and blast them all away with powerful punches!

Evil Taffy
  1. 300 Band Pull-Aparts
  2. Crush a Newspaper, one page at a time, alternating hands
  3. 1 Full Power Punch to Heavy Bag Each Side>>



Day 935

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<MONSTER EVENT-- Memory Man Monster-Man has released another enemy!

Octopus Monster
  1. Alternating Waves w/Battle Rope- 1 Minute
  2. 1 Minute Heavy Bag Striking
  3. 40 Meter Sled Pull w/200# 
4 Rounds, then 
  1. 1 Full Power Punch to Heavy Bag Each Side>>


Day 936

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

<<MONSTER EVENT- Memory Man Monster-Man released yet another monster!

All the Rock Monsters you've ever fought!!!
  1. 300 Sledgehammer Swings w/at least 10# Sledgehammer
  2. 200 Stone Lifts w/at least 45# Stone
  3. 100 Full Power Heavy Bag Punches>>


Day 937

  1. 30 Manmakers w/80# DBs
  2. 60 Decline Sit-ups w/80# DB
  3. 60 Thrusters w/80# DBs
  4. 20 Manmakers w/75# DBs
  5. 40 Decline Sit-ups w/75# DBs
  6. 40 Thrusters w/75# DBs
  7. 10 km Running w/50# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- Memory Man Monster Man releases all the monsters you've ever fought! Blow them all away and then get rid of him!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
50 Full Power Heavy Bag Punches>>


Day 938

  1. 82 Push-ups
  2. 82 Sit-ups
  3. 82 Squats
  4. 18 Push-ups
  5. 18 Sit-ups
  6. 18 Squats
  7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 133

Week 132 is here!


Day 925

  1. 90 Renegade Push-ups w/60# DBs
  2. 90 Sit-ups to One-Leg Glute Bridge Each Side
  3. 90 Landing Gears w/35# DBs
  4. 10 Renegade Push-ups w/60# DBs
  5. 10 Sit-ups to One-Leg Glute Bridge Each Side
  6. 10 Landing Gears w/35# DBs
  7. 10 km Running w/50# Vest
--Complete in as few sets as possible



Day 926

  1. 100 Push-ups, then 500 Meter Bear Crawl
  2. 100 Sit-ups, then 300 Meter Crab Walk
  3. 100 Squats, then 100 Meter Handwalk
  4. 1000 Meter Running w/45# Vest w/45# Sled or Tire Pull
  5. 9 km Running w/45# Vest
--Complete in as few sets as possible



Day 927

  1. 20 Push-ups @ 60% 1 RM
  2. 20 Sit-ups @ 60% 1 RM
  3. 20 Squats @ 60% 1 RM
  4. 2 km Running w/45# Vest
--5 Rounds



Day 928

  1. 100 Clap Push-ups
  2. 100 Wide Leg Sit-ups w/3 Second Split Stretch at Top
  3. 100 Squats w/5 Single Under Jump Rope at Top
  4. 10 km Running w/45# Vest, continuously throwing punches
--Complete in as few sets as possible



Day 929

  1. 100 YTW Push-ups w/15# Wrist Weights
  2. 100 KB OH Sit-ups w/44# KB and 15# Wrist Weights
  3. 100 Squats w/3 Band Pull Aparts at Top w/15# Wrist Weights
  4. 10 km Running w/45# Vest and 15# Wrist Weights
--Complete in as few sets as possible



Day 930

  1. 10 Rollout Push-ups w/345#
  2. 10 Sit-ups to Gymanstic Bridge
  3. 10 Sumo Squats w/345#
  4. 1000 Meter Run w/50#
--Complete in as few sets as possible



Day 931

  1. 81 Push-ups
  2. 81 Sit-ups 
  3. 81 Squats
  4. 19 Push-ups
  5. 19 Sit-ups 
  6. 19 Squats
  7. 10 km Running w/

One-Punch Man Training Program- Week 132

Week 131 is here!


Day 918

  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/45# Vest Each Side
--Complete in as few sets as possible



Day 919

  1. 100 Rollout Push-ups to Power Clean w/115#
  2. 100 Straight Leg Sit-ups to 3 Second Hamstring Stretch at Top
  3. 100 Jump Squats to Deadhang Pull-up w/10# Vest
  4. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 920

  1. 100 Fingertip Push-ups w/15# Vest
  2. 100 KB OH Sit-ups w/44# KB
  3. 100 OH Squats w/95#
  4. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 921

  1. 20 Planche Push-ups
  2. 20 V-Ups
  3. 20 High Jump Squats
  4. 2 km Running w/50# Vest
--5 Rounds



Day 922

  1. 100 Knuckle Push-ups w/15# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/15# Vest w/1 Front Kick, 1 Side Kick, 1 Back Kick Each Side at Top
  4. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 923

  1. 25 Manmakers w/80# DBs
  2. 50 Decline Sit-ups w/80# DB
  3. 50 Thrusters w/80# DBs
  4. 25 Manmakers w/75# DBs
  5. 50 Decline Sit-ups w/75# DB
  6. 50 Thrusters w/80# DBs
  7. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 924

  1. 80 Push-ups
  2. 80 Sit-ups 
  3. 80 Squats
  4. 20 Push-ups
  5. 20 Sit-ups 
  6. 20 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 131

Week 130 is here!


Day 911

  1. 80 Renegade Push-ups w/60# DBs
  2. 80 Sit-ups to One-Leg Glute Bridge
  3. 80 Landing Gears w/35# DBs
  4. 20 Renegade Push-ups w/55# DBs
  5. 20 Sit-ups to One-Leg Glute Bridge
  6. 20 Landing Gears w/35# DBs
  7. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 912

  1. 100 Push-ups to Superman Lift w/15# Wrist Weights
  2. 100 KB OH Sit-ups w/35# and 15# Wrist Weights
  3. 100 Prisoner Squats to Good Morning w/15# Wrist Weights 
  4. 10 km Running w/40# Vest and 15# Wrist Weights
--Complete in as few sets as possible



Day 913

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



Day 914

  1. 20 Push-ups @ 57.5% 1 RM
  2. 20 Sit-ups @ 57.5% 1 RM
  3. 20 Squats @ 57.5% 1 Rm
  4. 2 km Running w/45# Vest
--5 Rounds



Day 915

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats 
  4. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 916

  1. 10 Rollout Push-ups to Deadlift w/340#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/340#
  4. 1000 Meter Run w/45#
--10 Rounds



Day 917

  1. 79 Push-ups
  2. 79 Sit-ups
  3. 79 Squats
  4. 21 Push-ups
  5. 21 Sit-ups
  6. 21 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Tuesday, January 23, 2018

One-Punch Man Training Program- Week 130

Week 129 is here!

Day 904

  1. 1500 Meter Jog w/20# Vest
  2. 15 Push-ups 
  3. 15 Sit-ups
  4. 15 Squats
  5. 100 Meter Sprint w/20# Vest
  6. 100 Meter Backpeddle w/20# Vest
  7. 100 Meter Side Shuffle Left w/20# Vest
  8. 100 Meter Side Shuffle Right w/20# Vest
  9. 100 Meter Jog w/20# Vest
  10. 5 Push-ups @ 70% 1 RM
  11. 5 Sit-ups @ 70% 1 RM
  12. 5 Squats @ 70% 1 RM
--5 Rounds



Day 905

  1. 100 Knuckle Push-ups w/20# Vest
  2. 100 Sit-ups w/5 Punches at Top
  3. 100 Power Cleans to Front Squat w/95#
  4. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 906

  1. 10 Planche Push-ups
  2. 10 V-Ups
  3. 10 Close Stance Squats w/135#
  4. 10 One-Arm Push-ups Each Side w/20# Vest 
  5. 10 Sprinter Sit-ups Each Side w/5# Wrist and Ankle Weights 
  6. 10 Pistols Each Side w/20# Vest 
  7. 2 km Running w/40# Vest
--5 Rounds



Day 907

  1. 50 Push-ups @ 20% 1 RM
  2. 50 Sit-ups @ 20% 1 RM
  3. 50 Squats @ 20% 1 RM
  4. 5 km Running w/45# Vest
  5. 50 Hindu Push-ups
  6. 50 Wide Leg Sit-ups w/3 Second Split Stretch at Top
  7. 50 Hindu Jump Squats to 2 Deadhang Pull-ups at Top
  8. 5 km Running w/45# Vest
--Complete in as few sets as possible



Day 908

  1. 100 Push-ups to Superman Lift w/15# Wrist Weights
  2. 100 KB OH Sit-up w/35# and 15# Wrist Weights
  3. 100 Squats w/15# Wrist Weights and 3 Band Pull-Aparts
  4. 10 km Running w/40# Vest and 15# Wrist Weights
--Complete in as few sets as possible



Day 909

  1. 20 Manmakers w/80# DBs
  2. 40 Decline Sit-ups w/80# DBs
  3. 40 Thrusters w/80# DBs
  4. 30 Manmakers w/75# DBs
  5. 60 Decline Sit-ups w/75# DB
  6. 60 Thrusters w/75# DBs
  7. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 910

  1. 78 Push-ups
  2. 78 Sit-ups
  3. 78 Squats
  4. 22 Push-ups
  5. 22 Sit-ups
  6. 22 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


One-Punch Man Training Program- Week 129

Week 128 is here!

Day 897

  1. 70 Renegade Push-ups w/60# DBs
  2. 70 Sit-ups to One-Leg Glute Bridge
  3. 70 Landing Gears w/35# DBs
  4. 30 Renegade Push-ups w/50# DBs
  5. 30 Sit-ups to One-Leg Glute Bridge
  6. 30 Landing Gears w/35# DBs
  7. 10 km Running w/45# Vest
--Complete in as few sets as possible



Day 898

  1. 100 T-Push-ups (50 Each Side) w/5 Second Hold in Side Plank Position
  2. 100 V-Ups
  3. 100 OH Squats w/95# Barbell
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- A pop idol has listened to his own songs too many times and has turned into a living, shiny star. He's blasting everything with star attacks. Knock them away and take him down!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 10 Full Power Punches to Heavy Bag Each Side>>


Day 899

  1. 100 Spider-man Push-ups (50 Each Side) w/3 Second Hold in Turned Position
  2. 100 Sit-ups w/Twist
  3. 100 Squats w/5 Second Pause at Bottom
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 900

  1. 20 Push-ups @ 55% 1 RM
  2. 20 Sit-ups @ 55% 1 RM
  3. 20 Squats @ 55% 1 RM
  4. 2 km Running w/40# Vest
--5 Rounds



Day 901

  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 w/40# Vest
--Complete in as few sets as possible



Day 902

  1. 10 Rollout Push-ups to Deadlift w/335#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/335#
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 903

  1. 75 Push-ups
  2. 75 Sit-ups
  3. 75 Squats
  4. 25 Push-ups
  5. 25 Sit-ups
  6. 25 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

One-Punch Man Training Program- Week 128

Week 127 is here!

Day 890

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 10 x 1 Push-ups, building to MAX for the Day
  5. 10 x 1 Sit-ups, building to MAX for the Day
  6. 10 x 1 Squats, building to MAX for the Day
  7. 3 x 3 Push-ups @ 70% of MAX for the Day
  8. 3 x 3 Sit-ups @ 70% of MAX for the Day
  9. 3 x 3 Squats @ 70% of MAX for the Day
  10. 56 Push-ups
  11. 56 Sit-ups
  12. 56 Squats
  13. 10 km Running w/40# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 891

  1. 100 YTW Push-ups w/15# Wrist Weights
  2. 100 KB OH Sit-ups w/35# and 15# Wrist Weights
  3. 100 Jump Squats to 2 Deadhang Pull-ups
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 892

  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/40# Vest
--Complete in as few sets as possible



Day 893

  1. 100 Clap Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Jump Squats
  4. 10 km Running w/40# Vest, continuously throwing punches
--Complete in as few sets as possible



Day 894

  1. 100 Push-ups w/Hands in Planche Position 
  2. 100 V-Ups
  3. 100 Close Stance Squats w/95# Barbell
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 895

  1. 15 Manmakers w/80# DBs
  2. 30 Decline Sit-ups w/80# DBs
  3. 30 Thrusters w/80# DBs
  4. 35 Manmakers w/75# DBs
  5. 70 Decline Sit-ups w/75# DBs
  6. 70 Thrusters w/75# DBs
  7. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 896

  1. 72 Push-ups
  2. 72 Sit-ups
  3. 72 Squats
  4. 28 Push-ups
  5. 28 Sit-ups
  6. 28 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


Monday, January 22, 2018

One-Punch Man Training Program- Week 127

Week 126 is here!

Day 883

  1. 60 Renegade Push-ups w/60# DBs
  2. 60 Sit-ups to One-Leg Glute Bridge Each Side
  3. 60 Landing Gears w/35# DBs
  4. 40 Renegade Push-ups w/45# DBs
  5. 40 Sit-ups to One-Leg Glute Bridge Each Side
  6. 40 Landing Gears w/30# DBs
  7. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 884

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/40# Vest

Day 885

  1. 20 Push-ups @ 52.5% 1 RM
  2. 20 Sit-ups @ 52.5% 1 RM
  3. 20 Squats @ 52.5% 1 RM
  4. 2 km Running w/40# Vest
--5 Rounds



Day 886

  1. 100 Push-ups @ 5 Seconds Down, 5 Seconds Up
  2. 100 Sit-ups @ 5 Seconds Up, 5 Seconds Down
  3. 100 Squats @ 5 Seconds Down, 5 Seconds Up
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 887

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



Day 888

  1. 10 Rollout Push-ups to Deadlift w/330#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/330#
  4. 1000 Meter Run w/40# Vest on Hilly Terrain
--10 Rounds



Day 889

  1. 70 Push-ups
  2. 70 Sit-ups
  3. 70 Squats
  4. 30 Push-ups 
  5. 30 Sit-ups
  6. 30 Squats
  7. 10 km Running at Easy Pace

One-Punch Man Training Program- Week 126

Week 125 is here!

Day 876

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 10 x 1 Push-up, building to MAX for the Day
  5. 10 x 1 Sit-up, building to MAX for the Day
  6. 10 x 1 Squat, building to MAX for the Day
  7. 3 x 3 Push-ups @ 65% of MAX for the Day
  8. 3 x 3 Sit-ups @ 65% of MAX for the Day
  9. 3 x 3 Squats @ 65% of MAX for the Day
  10. 56 Push-ups
  11. 56 Sit-ups
  12. 56 Squats
  13. 10 km Running w/35# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 877

  1. 100 Knuckle Push-ups w/20# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/20# Vest and 1 Front Kick, 1 Side Kick, 1 Back Kick at Top each side
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 878

  1. 100 Fingertip Push-ups w/20# Vest
  2. 100 KB OH Sit-ups w/35# KB
  3. 100 Jump Squats to Deadhang Pull-ups w/20# Vest
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 879

  1. 100 Push-ups, then 200 Meter Bear Crawl
  2. 100 Sit-ups, then 200 Meter Crab Walk
  3. 100 Squats, then 200 Meter Handstand Walk
  4. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 880

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



Day 881

  1. 10 Manmakers w/80# DBs
  2. 20 Decline Sit-ups w/80# DB
  3. 20 Thrusters w/80# DBs
  4. 40 Manmakers w/75# DBs
  5. 80 Decline Sit-ups w/75# DB
  6. 80 Thruster w/75# DBs
  7. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 882

  1. 65 Push-ups
  2. 65 Sit-ups
  3. 65 Squats
  4. 35 Push-ups
  5. 35 Sit-ups
  6. 35 Squats
  7. 10 km Running at Easy Pace



--Complete in as few sets as possible

Friday, January 19, 2018

One-Punch Man Training Program- Week 125

Week 124 is here!

Day 869

  1. 50 Renegade Push-ups w/55# DBs
  2. 50 Sit-ups to One-Leg Glute Bridge each side
  3. 50 Landing Gears w/35# DBs
  4. 50 Renegade Push-ups w/40# DBs
  5. 50 Sit-ups to One-Leg Glute Bridge each side
  6. 50 Landing Gears w/25# DBS
  7. 10 km Running w/40# Vest
--Complete in as few sets as possible



Day 870

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



Day 871

  1. 20 Push-ups @ 50% 1 RM
  2. 20 Sit-ups @ 50% 1 RM
  3. 20 Squats @ 50% 1 RM
  4. 2 km Running w/40# Vest
--5 Rounds



Day 872

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

<<HERO EVENT-- A landslide has interrupted the flow of traffic and trapped several people on a mountain side. Remove the rubble!

Using sandbags, rocks, weight plates, a heavy bag, or anything that you can pick up and carry, move 10,000 pounds of weight 50 Meters. (If you have a sandbag weighting 50#, then you will carry that sandbag 50 Meters a total of 200 times.) The heavier your objects, the less trips you will make.>>



Day 873

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



Day 874

  1. 10 Rollout Push-ups to Deadlift w/325#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/325#
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 875

  1. 60 Push-ups
  2. 60 Sit-ups
  3. 60 Squats
  4. 40 Push-ups
  5. 40 Sit-ups
  6. 40 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible




Thursday, January 18, 2018

One-Punch Man Training Program- Week 124

Week 123 is here!

Day 862

  1. 25 Push-ups
  2. 25 Sit-ups 
  3. 25 Squats
  4. 10 x 1 Push-ups, building to MAX for the Day
  5. 10 x 1 Sit-ups, building to MAX for the DAY
  6. 10 x 1 Squats, building to MAX for the Day
  7. 3 x 2 Push-ups @ 65% of MAX for the Day
  8. 3 x 2 Sit-ups @ 65% of MAX for the Day
  9. 3 x 2 Squats @ 65% of MAX for the Day
  10. 59 Push-ups
  11. 59 Sit-ups
  12. 59 Squats
  13. 10 km Running w/35#
--Complete Final Sets of Calisthenics in as few sets as possible



Day 863

  1. 100 Fingertip Push-ups w/15# Vest
  2. 100 KB OH Sit-ups w/35#
  3. 100 Jump Squats to Deadhang Pull-ups w/15# Vest
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- A house cat has chased a laser pointer until it has turned into a monster that fires lasers from its nostrils. Knock the blasts away and put this cat out!
  1. 10 Full Power Punches to Heavy Bag each side
  2. 1 Minute Shadowboxing
--10 Rounds, then

1 Full Power Punch to Heavy Bag each side>>


Day 864

  1. 100 Knuckle Push-ups w/15# Vest
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/15# Vest w/1 Front Kick, 1 Side Kick, 1 Back Kick at Top
  4. 10 km Running w/35# Vest, continuously throwing punches
--Complete in as few sets as possible



Day 865

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to Table Maker
  3. 100 Squats to 1 Reverse Lunge on Each Side
  4. 10 km Running w/35# Vest
--Complete in as few sets as possible



Day 866

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Good Morning
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible 



Day 867

  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/40# Vest
--Complete in as few sets as possible



Day 868

Same as Day 777 on Week 111.

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/65# 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 Close Stance Squats
  4. 2 km Running w/65# Vest
  5. 400 Meter Backpeddle w/65# Vest
  6. 200 Meter Side Shuffle Left w/65# Vest
  7. 200 Meter Side Shuffle Right w/65# Vest
  8. 200 Meter Backpeddle w/65# Vest
  9. 7 km Running w/65# 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/65# 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/20# Wrist Weights
  2. 100 KB OH Sit-ups w/35# KB and 20# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts at Top w/20# Wrist Weights
  4. 10 km Running w/30# Vest and 20# 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/65# 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/65# 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/65# 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/95# 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/65# 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 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...