About Lonny Bollinger

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So far Lonny Bollinger has created 7421 blog entries.

WodStar 101918

By | 2018-10-17T17:53:18+00:00 October 19th, 2018|Wodstar Daily|

Strength:  Bench Press build to 5rm then drop to 80% and 2xMax Reps Strength 2: Clean from high blocks build to 2rm then drop down to 80% and complete 4x1 Workout:  For Time Run 1 Mile 10 Burpee Bar Muscle Up 20 Box Jump Over 24/20" 30 Wall Balls 20/14# 20 Box Jump Over 24/20" [...]

Power Everything 102118

By | 2018-10-17T17:49:25+00:00 October 19th, 2018|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge 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) STRENGTH: Chain Back Squats: 5 @50 3 @60 1 @70: 5x3 @70% Build to 3 [...]

Endurance 102118

By | 2018-10-17T17:46:12+00:00 October 19th, 2018|Endurance|

Warm up:  Easy jog 400m Dynamic movement:    High knees    Butt kickers    Deep lunge stretch    Walking quad stretch    High kicks - any other stretches needed Workout: Time 0-20mins complete: 3000m Row then Amrap burpee box jump overs rest 20-25:00 In 25-35:00 complete Air dyne .5mile 20 deadlifts @155/225 Airdyne .5mile then [...]

Black Tiger Gymnastics 102118

By | 2018-10-17T17:42:25+00:00 October 19th, 2018|Black Tiger|

Skill: A: 5 hollow rocks + roll over to arch then do 5 arch rocks + roll over to hollow and do 5 V-ups, rest 1 min. 4 sets Strength: B: 6-8 Dumbbell row @1112, rest 1 min. X 4 sets C: 8 GHD back extension @1114, rest 2 min X 4 sets Workout: D: For time 100 Double Under  50 Wallball 20/14# 100  Double Under 20 Handstand [...]

Men’s Beach Body Program 102118

By | 2018-10-17T17:39:10+00:00 October 19th, 2018|Mens Beach Body|

“Calorie Burner” For time 400m Run 15 DB hang clean and Jerks (50) 400m Run 30 Burpee 400m Run 45 Sit-ups with db on chest 400m Run 60 DB goblet squats (50) 400m Run 75 Alternating DB snatches (50)

Women’s Beach Body 102118

By | 2018-10-17T17:32:19+00:00 October 19th, 2018|Womens Beach Body|

STRENGTH 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes (6 [...]

Building Bridges MLF 102118

By | 2018-10-17T17:21:12+00:00 October 19th, 2018|Building Bridges MLF|

If you are missing a piece of equipment, click here for a Josh's substitution list Endurance: Swim  Warm up 200 swim 400 kick learn to use those legs Main 3 waves 300 rest 30 sec 50 meter easy 200 meter Rest 1:30 between Tread water for 5 min no hands Strength: Snatch, Work to heavy single in 15 Min [...]

Building Bridges Competitor 102118

By | 2018-10-17T16:21:33+00:00 October 19th, 2018|Building Bridges Competitor|

If you are missing a piece of equipment, click here for a Josh's substitution list Strength: Work up to heavy clean and jerk for day Then 5 x 2 Reps @ 80% of todays single Endurance: Row 2 x 4K Rest 2 min between 19s/m WOD: For Time 3 Rounds 14 Cal ski 21 Overhead squat 135/95 [...]

Lean and Limitless 102118

By | 2018-10-18T17:16:30+00:00 October 19th, 2018|Limitless|

Today is a  Rest Day! Movement –Your choice *Flush Soreness Out! WODSTAR Recovery Yoga is made for days like this…

Men’s Beach Body Program 102018

By | 2018-10-18T13:01:38+00:00 October 18th, 2018|Mens Beach Body|

Strength: 1)Two sets of: 30 Second Side Plank (left) 60 second plank 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed 2)Back squat, Every 3 minutes, for 18 minutes (6 [...]

WodStar 101818

By | 2018-10-18T12:58:24+00:00 October 18th, 2018|Wodstar Daily|

Workout:  For Time 30 Muscle ups Workout 2:  10 Min Assault bike for max cals

Power Everything 102018

By | 2018-10-17T17:48:07+00:00 October 18th, 2018|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 SL RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m Side lunge 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) STRENGTH: Front Squats: 5 @50 5 @60 5x5 @70%: for speed. pair w/ 5x5 20sec [...]

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