About Lonny Bollinger

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So far Lonny Bollinger has created 18000 blog entries.

WodStar 091821

By |2021-09-15T01:34:34+00:00September 18th, 2021|Wodstar Daily|

Strength:  Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Strength 2:  Banded Deadlift 3x10 (fast) Workout:  For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work:  2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each

WodStar Elite Competitor 092021

By |2021-09-17T21:32:55+00:00September 18th, 2021|Elite Competitor|

Warm-up: 1 mile easy working progressively to highest possible cadence (not speed). 4-6 x :20 hard (progressive)/:40 easy. Then, 2x 10 x High Kicks, opposite hand to opposite leg 10 x Up and over the fence 5/5 Lunge with twist WOD 1: For Time Complete reps of 15-10-5: Muscle Ups Box Jumps (42/30") Rest till 20:00 WOD 2: [...]

Military, Law Enforcement, Firefighter 092021

By |2021-09-17T21:32:15+00:00September 18th, 2021|MLF|

Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch WOD: For time 21-15-9 Thruster (135/95#) Between each set do 6 rope climbs  Rest 15 min WOD: For Time 50' Walking lunge holding (55/40#) 10 Man makers (55/40#) x 4 Rest 20 min Strength: Back squat or Front squat: [...]

WodStar 091721

By |2021-09-15T01:33:10+00:00September 17th, 2021|Wodstar Daily|

Strength: Sumo Deadlift 6 Min EMOM 3 Reps at 85% Endurance:  Every 6 Min x 4 Sets of 60 Cal assault bike EMOM:  12 Min EMOM 1 – 5 Burpees + 7 Overhead Squat 135/95# 2 – 5 Burpees + 12 Wall balls 20/14# 3 – 5 Burpees + 5 Ring Muscle Up 

OCR 091921

By |2021-09-16T23:41:55+00:00September 16th, 2021|Obstacle Racing|

Warm-up: Thoracic warm-up 10 Toe touch to reach 10/10 Single leg raises x 3 Run: 300m Repeats with :60 sec rest, utilize rolling trail terrain if possible Recommended repeats Short course 14-16 Medium course 12-14 Long Course 10-12 Ultra Course 8-10 based on your max race distance in next 60 days Cooldown: 5 min easy run then [...]

Power Everything 091921

By |2021-09-16T23:41:41+00:00September 16th, 2021|Power Everything|

WARM UP: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees Static Stretching: 3 Rounds: 30 sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: 5sets of BOUND JUMP SPRINTS: 4 bound jumps, [...]

Performance Unleashed 091921

By |2021-09-16T23:40:19+00:00September 16th, 2021|Performance Unleashed|

Major: Core and cardio Minor: legs Plank Reaches 100 Into... On assault or echo bike Warm up for 2 mins 30 seconds max effort 90 seconds rest 8 rounds This should hurt and the 90 second rest will go by fast *This can be subbed out for a sprint if you do not have access [...]

Endurance 091921

By |2021-09-16T23:39:29+00:00September 16th, 2021|Endurance|

Warm-up: 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row Work: 100 Meter sprint Rest 1:1 x 5 Workout: 20:00 As Many Rounds as Possible 2 Chin ups 4 Push-ups 8 Kettlebell swings 16 Cal bike Recovery: Low Back, Hips and Hamstrings

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