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About Lonny Bollinger

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So far Lonny Bollinger has created 14268 blog entries.

Power Everything 071220

By |2020-07-10T17:30:27+00:00July 10th, 2020|Power Everything|

Warm-up 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets 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) TEST: 200m 20 yards 40 yards 60 yards 100 yards 300 shuttle *record fastest times Recovery: Shoulders [...]

Performance Unleashed 071120

By |2020-07-10T17:29:26+00:00July 10th, 2020|Performance Unleashed|

Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important.   I know momentum feels good but you can keep this up with a day that [...]

Power Everything 071120

By |2020-07-10T17:29:00+00:00July 10th, 2020|Power Everything|

Warm-up: 2 Sets Run 800 Meters 15/15 Spiderman push-ups 10/10 Hip openers 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: Standing DB Squat Jumps: 5x10 45/35lbs Standing DB Jumping Thrusters: 5x5 30/20lbs *be sure to land in squatting position. continue to have good [...]

OCR 071320

By |2020-07-10T17:26:42+00:00July 10th, 2020|Obstacle Racing|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Strength: Back Squat: Take 20 minutes to find a 5 RM Conditioning: 5 rounds for time of: 1 Rope Climb 5 Strict Pull-ups or 3 negatives 15 Jumping Air [...]

Kettlebell Training 071320

By |2020-07-10T17:26:01+00:00July 10th, 2020|Kettlebell Bootcamp|

Warm-up: 4 Sets 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 7 Dual KB cleans Min 2: 6/6 Side-center-side planks WOD: With a continuous clock Max reps in :30 of each: Dip to extension on KBs  Burpee deadlifts Clockwise halos Push-ups Counter clockwise halos Rest 1:00 x 4 Pick a new order [...]

OCR 071220

By |2020-07-10T17:25:04+00:00July 10th, 2020|Obstacle Racing|

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Kettlebell Training 071220

By |2020-07-10T17:23:45+00:00July 10th, 2020|Kettlebell Bootcamp|

Today is a Rest Day Here is you Mobility for the Day!

OCR 071120

By |2020-07-10T17:23:15+00:00July 10th, 2020|Obstacle Racing|

Warm-up: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up  Strength: Deadlift: 5 rounds of :10 Max DL’s @ 55% of 2RM, Rest 2:00 *Speed! Technique! WOD: AMRAP in 8 minutes of: [...]

Kettlebell Training 071120

By |2020-07-10T17:22:24+00:00July 10th, 2020|Kettlebell Bootcamp|

Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Ruck: 400m repeats, recovery jog 200m, perform until pace or form [...]

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