One-Punch Man Training Program- Week 114

Week 113 is here!

Day 792

1. 10 Rollout Push-ups to Power Clean w/135#
2. 10 KB OH Sit-ups w/35# 
3. 10 Front Squats w/135#
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 793

1. 50 Fingertip Push-ups w/10# Vest
2. 50 Sit-ups to Table Maker
3. 50 Squats to Good Morning
4. 5 km Running w/25# Vest

--2 Rounds

Day 794

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 40% 1 RM (Still based off new 1 RM from 2 weeks ago)
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 1 RM
7. 5 Push-ups @ 75% 1 RM
8. 5 Sit-ups @ 75% 1 RM
9. 5 Squats @ 75% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 92.5% 1 RM
14. 1 Sit-up @ 92.5% 1 RM
15. 1 Squat @ 92.5% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 1 Push-up @ New 1 RM Attempt
20. 1 Sit-up @ New 1 RM Attempt
21. 1 Squat @ New 1 RM Attempt
22. 1 Push-up @ New 1 RM Attempt (Slightly more than last attempt, or re-attempt if failed.)
23. 1 Sit-up @ New 1 RM Attempt
24. 1 Squat @ New 1 RM Attempt
25. 10 Push-ups @ 50% New 1 RM Attempt
26. 10 Sit-ups @ 50% New 1 RM Attempt
27. 10 Squats @ 50% New 1 RM Attempt
28. 48 Push-ups
29. 48 Sit-ups
30. 48 Squats
31. 10 km Running w/25# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 795

1. 100 YTW Push-ups w/20# Wrist Weights
2. 100 V-Ups
3. 100 Close Stance Goblet Squats w/35# KB
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 796

1. 100 T-Push-ups (50 Each Side) w/10# Wrist Weights
2. 100 Sit-ups to Glute Bridge
3. 100 Jump Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 797

1. 25 Manmakers w/75# DBs
2. 50 Decline Sit-ups w/75# DB
3. 50 Thrusters w/75# DBs
4. 15 Manmakers w/75# DBs
5. 30 Decline Sit-ups w/75# DB
6. 30 Thrusters w/75# DBs
7. 10 Manmakers w/75# DBs
8. 20 Decline Sit-ups w/75# DB
9. 20 Thrusters w/75# DBs
10. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 798

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 113

Week 112 is here!

Day 785 

1. 100 Renegade Push-ups w/35# DBs
2. 100 Sit-ups to One-Leg Glute Bridge Each Side
3. 100 Landing Gears w/20# DBs
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Super Strong Ant Warriors have surfaced. Eliminate them and their Queen!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 20 Full Power Punches to Heavy Bag Each Side>>

Day 786

1. 50 YTW Push-ups w/20# Wrist Weights
2. 50 Sit-ups w/Twist w/20# Wrist Weights
3. 50 Squats to 5 Jump Rope Single Unders (Squat while holding each end of the jump rope in your hands. At the top of the squat, perform 5 jumps using the jump rope and then return to the top of the squat position) w/20# Wrist Weights
4. 5 km Running w/25# Vest and 20# Wrist Weights

--2 Rounds

Day 787

1. 10 Push-ups @ 75% 1 RM of New 1 RM from last week
2. 10 Sit-ups @ 75% 1 RM
3. 10 Squats @ 75% 1 RM
4. 1000 Meter Run w/30# Vest

--10 Rounds

Day 788

1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/5# Ankle Weights
2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom w/5# Ankle Weights
3. 100 Squats to 2 Side Leg Raises Each Side at Top w/5# Ankle Weights
4. 10 km Running w/25# Vest and 5# Ankle Weights

--Complete in as few sets as possible

Day 789

1. 100 Knuckle Push-ups to Shoulder Tap (50 Each Side)
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats w/3 Band Pull Aparts at Top
4. 10 km Running w/25# Vest 

--Complete in as few sets as possible

Day 790

1. 10 Rollout Push-ups to Deadlift w/295#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/295#
4. 1000 Meter Run w/30# Vest

--10 Rounds

Day 791

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 112

Week 111 is here!

Day 778

1. 400 Meter Jog w/30# Vest
2. 400 Meter Run w/30# Vest
3. 100 Meter Jog w/30# Vest
4. 100 Meter 1/2 BW Sled Pull w/30# Vest 
5. 100 Push-ups
6. 800 Meter Run w/30# Vest
7. 100 Meter Jog w/30# Vest
8. 100 Meter 1/2 BW Sled Pull w/30# Vest
9. 100 Sit-ups
10. 800 Meter Run w/30# Vest
11. 100 Meter Jog w/30# Vest
12. 100 Meter 1/2 BW Sled Pull w/30# 
13. 100 Squats
14. 7 km Running at Easy Pace 

--Complete in as few sets as possible 

Day 779

1. 100 Fingertip Push-ups w/5# Vest
2. 100 Wide Leg Sit-ups
3. 100 OH Squats w/95# Bar
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 780

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-ups @ 40% 1 RM
5. 10 Sit-ups @ 40% 1 RM
6. 10 Squats @ 40% 1 RM
7. 5 Push-ups @ 75% 1 RM
8. 5 Sit-ups @ 75% 1 RM
9. 5 Squats @ 75% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 92.5% 1 RM
14. 1 Sit-up @ 92.5% 1 RM
15. 1 Squat @ 92.5% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 1 Push-up @ New 1 RM Attempt (Something you're fairly certain you can get, so no big jumps.)
20. 1 Sit-up @ New 1 RM Attempt
21. 1 Squat @ New 1 RM Attempt
22. 10 Push-ups @ 50% of New 1 RM Attempt (Even if you failed)
23. 10 Sit-up @ 50% of New 1 RM Attempt
24. 10 Squats @ 50% of New 1 RM Attempt
25. 49 Push-ups
26. 49 Sit-ups
27. 49 Squats
28. 10 km Running w/60# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 781

1. 10 Push-ups, then MAX Distance Handstand Walk
2. 10 Sit-ups, then MAX Distance Handstand Walk
3. 10 Squats, then MAX Distance Handstand Walk
4. 1000 Meter Run, then MAX Distance Handstand Walk

--10 Rounds

Day 782

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/25# Vest on Hilly Terrain

--Complete in as few sets as possible

Day 783

1. 25 Manmakers w/75# DBs
2. 50 Decline Sit-ups w/75# DB
3. 50 Thrusters w/75# DBs
4. 25 Manmakers w/70# DBs
5. 50 Decline Sit-ups w/70# DB
6. 50 Thrusters w/70# DBs
7. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 784

Same as Day 777 on Week 111.

One-Punch Man Training Program- Week 111

Week 110 is here!

Day 771

1. 75 Renegade Push-ups w/35# DBs
2. 75 Sit-ups to One-Leg Glute Bridge Each Side
3. 75 Landing Gears w/20# DBs
4. 7500 Meter Run w/25# Vest
5. 25 Renegade Push-ups w/35# DBs
6. 25 Sit-ups to One-Leg Glute Bridge Each Side
7. 25 Landing Gears w/20# DBs
8. 2500 Meter Run w/25# Vest

--Complete in as few sets as possible

<<HERO EVENT-- An old man needs help on his farm. He will pay you!

1. 100 Meter Sled Pull w/135# (Plow)
2. 100 Downward Ax Swings
3. 100 Side Ax Swings Each Side
4. 100 Meter Wheelbarrow Push w/135#

--AMRAP in 30 Minutes>>

Day 772

1. 100 Push-ups, then 100 Meter Bear Crawl
2. 100 Sit-ups, then 100 Meter Crab Walk
3. 100 Squats, then 100 Meter Handwalk

--Complete in as few sets as possible, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Backpeddle
4. 100 Meter Side Shuffle Left
5. 100 Meter Side Shuffle Right
6. 500 Meter Run w/30# Vest

--10 Rounds

Day 773

1. 10 Push-ups @ 70% 1 RM
2. 10 Sit-ups @ 70% 1 RM
3. 10 Squats @ 70% 1 RM
4. 1000 Meter Run w/30# Vest

--10 Rounds

Day 774

1. 20 YTW Push-ups w/20# Wrist Weights
2. 20 Plate OH Sit-ups w/25# and 20# Wrist Weights
3. 20 Squats w/3 Band Pull-aparts and 20# Wrist Weights
4. 2 km Running w/25# Vest and 20# Wrist and Ankle Weights

--5 Rounds

Day 775

1. 100 Diamond Push-ups w/10# Vest
2. 100 Diamond Sit-ups w/25# Plate OH
3. 100 Close Stance Front Squats w/45# Bar
4. 10 km Running/25# Vest

--Complete in as few sets as possible

Day 776

1. 10 Rollout Push-ups to Deadlift w/290#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/290#
4. 1000 Meters of Running w/25# Vest

--10 Rounds

Day 777

1. 50 Push-ups
2. 50 Sit-ups
3. 50 Squats

--2 Rounds, then

10 km Running at Easy Pace

One-Punch Man Training Program- Week 110

Week 109 is here!

Day 764

1. 100 Inchworm Push-ups
2. 100 V-Ups
3. 100 Squats to Good Morning
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 765

1. 100 Fingertip Push-ups w/5# 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/25# Vest

--Complete in as few sets as possible

Day 766

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 @ 90% 1 RM
14. 1 Sit-up @ 90% 1 RM
15. 1 Squat @ 90% 1 RM
16. 1 Push-up @ 1 RM
17. 1 Sit-up @ 1 RM
18. 1 Squat @ 1 RM
19. 10 Push-ups @ 50% 1 RM
20. 10 Sit-ups @ 50% 1 RM
21. 10 Squats @ 50% 1 RM
22. 50 Push-ups
23. 50 Sit-ups
24. 50 Squats
25. 10 km Running w/25# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 767

1. 100 Spider-man Push-ups (50 Each Side)
2. 100 Sit-ups
3. 100 Squats to 1 Front Kick, Side Kick, Back Kick Each Side
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 768

1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
2. 100 Sit-ups @ 2 Seconds Up, 2 Seconds Down
3. 100 Squats @ 2 Seconds Down, 2 Seconds Up
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 769

1. 15 Manmakers w/75# DBs
2. 30 Decline Sit-ups w/75# DB
3. 30 Thrusters w/75# DBs
4. 35 Manmakers w/70# DBs
5. 70 Decline Sit-ups w/70# DB
6. 70 Thrusters w/70# DBs
7. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 770

Same as Day 700 on Week 100.

One-Punch Man Training Program- Week 109

Week 108 is here!

Day 757

1. 60 Renegade Push-ups w/35# DBs
2. 60 Sit-ups to One-Leg Glute Bridge Each Side
3. 60 Landing Gears w/20# DBs
4. 6 km Running w/25# Vest
5. 30 Renegade Push-ups w/35# DBs
6. 30 Sit-ups to One-Leg Glute Bridge Each Side
7. 30 Landing Gears w/20# DBs
8. 3 km Running w/25# Vest
9. 10 Renegade Push-ups w/35# DBs
10. 10 Sit-ups to One-Leg Glute Bridge Each Side
11. 10 Landing Gears w/20# DBs
12. 1000 Meter Run w/25# Vest

--Complete in as few sets as possible

Day 758

1. 100 Hindu Push-ups
2. 100 Straight Leg Sit-ups
3. 100 Hindu Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- A horde of nerds turned into Orcs after playing a pen and paper RPG for 3 weeks straight. Defeat them!

1. 10 Minutes Shadowboxing
2. 10 Minutes Heavy Bag
3. 10 Full Power Punches to Heavy Bag Each Side>>

Day 759

1. 10 Push-ups @ 65% 1 RM
2. 10 Sit-ups @ 65% 1 RM
3. 10 Squats @ 65% 1 RM 
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 760

1. 100 Knuckle Push-ups w/10# Vest
2. 100 Sit-ups w/Twist
3. 100 Jump Squats to Dead Hang Pull-up
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 761

1. 10 Push-ups to MAX Handstand Hold
2. 10 Sit-ups to MAX Handstand Hold 
3. 10 Squats to MAX Handstand Hold
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 762

1. 10 Rollout Push-ups to Deadlift w/285#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/285#
4. 1000 Meter Run w/25# Vest

--10 Rounds

Day 763

Same as Day 700 on Week 100.

One-Punch Man Training Program- Week 108

Week 107 is here!

Day 750

1. 100 Push-ups w/25# Vest
2. 100 Plate OH Sit-ups w/25# 
3. 100 Squats w/25# Vest
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

<<MONSTER EVENT- Fish creatures in the ocean are attacking fisherman. Swim out to them and beat them senseless!

1. Swim 800 Meters
2. 10 Minutes Shadowboxing in neck deep water (ideally in a pool)>>

Day 751

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 752

1. 20 Push-ups
2. 20 Sit-ups
3. 20 Squats
4. 10 Push-up @ 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 @ 90% 1 RM
14. 1 Sit-up @ 90% 1 RM
15. 1 Squat @ 90% 1 RM
16. 10 Push-ups @ 50% 1 RM
17. 10 Sit-ups @ 50% 1 RM
18. 10 Squats @ 50% 1 RM
19. 51 Push-ups
20. 51 Sit-ups
21. 51 Squats
22. 10 km Running w/25# Vest

--Complete Final Sets of Calisthenics in as few sets as possible

Day 753

1. 100 Wide Push-ups
2. 100 Wide Leg Sit-ups
3. 100 OH Squats w/95# Bar
4. 10 km Running w/60# Vest

--Complete in as few sets as possible

Day 754

1. 100 Fingertip Push-ups
2. 100 Straight Leg Sit-ups w/5 Second Hamstring Stretch at Top
3. 100 Squats w/5 Band Pull-Aparts at Top
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 755

1. 50 Manmakers w/70# DBs
2. 100 Decline Sit-ups w/70# DB
3. 100 Thrusters w/70# DBs
4. 10 km Running w/25# Vest

--Complete in as few sets as possible

Day 756

Same as Day 700 on Week 100.