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About Lonny Bollinger

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So far Lonny Bollinger has created 13434 blog entries.

Power Everything 040120

By |2020-03-27T16:46:52+00:00March 30th, 2020|Power Everything|

WARM UP: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under 10 Inchworms 7/7 Floor wipers 10/10 Hip Circles 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: Back Rack Barbell Box Jumps: 8/4”: 40% of bodyweight: 4x5 -pair [...]

WodStar Elite Competitor 040120

By |2020-03-27T16:40:18+00:00March 30th, 2020|Elite Competitor|

Warm-up: 5:00 of related tissue work, then: 2 Sets 10/10 Alternating pigeon 5/5 Star lunges WOD: For Time 1k Row 100' Handstand walk 900 Row 90' Handstand walk 800 Row 80' Handstand walk 700 Row 70' Handstand walk 600 Row 60' Handstand walk 500 Row 50' Handstand walk *Coach's Notes: Find a good pace on the row, [...]

Military, Law Enforcement, Firefighter 040120

By |2020-03-27T16:16:12+00:00March 30th, 2020|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-Up 2x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Endurance: Run 1 Mile buddy carry with 100#-150# sandbag  1 Mile run slick 800 Meter run buddy carry  800 Meter run [...]

FitStrong Week 17 Day 3

By |2020-03-29T18:19:00+00:00March 29th, 2020|Fitstrong|

Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: 15:00 Time Cap,  8-10 Reps of DB deadlifts (heavy) 6-8 Reps of Weighted pull-ups  6-8 Reps of DB Arnold press (heavy) X Multiple rounds until time cap, rest as needed Workout 2: AMRAP in 15:00 30 Cal row or [...]

FitStrong Week 17 Day 2

By |2020-03-29T18:18:35+00:00March 29th, 2020|Fitstrong|

Warm-up: 2 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Workout 1: EMOM for 12:00 Min 1: :20 Hold at bottom of DB bench press + 5-7 DB bench press (heavy) Min 2: :20 Hold at top of DB bent row + 5-7 DB bent row (heavy) Min 3: :20 Hold at bottom of [...]

FitStrong Week 17 Day 1

By |2020-03-29T18:18:18+00:00March 29th, 2020|Fitstrong|

Warm-up 2 Sets 5/5 High Kicks 10 PVC Good Mornings 10 PVC Overhead Squats 10/10 PVC Hip Swings Workout 1: EMOM for 12:00   Min 1: :20 Max rep lateral hops  + 5 Heavy barbell or dumbbell cleans from ground Min 2: :20 Max rep sit ups + 5 Heavy seated barbell or dumbbell military press [...]

Burner Week 17 Day 3

By |2020-03-29T18:16:15+00:00March 29th, 2020|Burner|

Warm-up: 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Workout 1: Intervals, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise :30 Max rep dual DB or KB deadlift high pulls :10 Rest X 4  :30 Max box runners :10 Rest X 4 [...]

Burner Week 17 Day 2

By |2020-03-29T18:15:31+00:00March 29th, 2020|Burner|

Warm-up: 2 Sets 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC Good Mornings 10/10 Star Lunge Workout 1: 12:00 Time Cap 20 Cal bike  15 Wall ball sit ups 10 DB or KB push press X 5-6 rounds for time Workout 2: Intervals, complete each exercise before moving to the next. The last :15 rest go right into [...]

Burner Week 17 Day 1

By |2020-03-29T18:15:02+00:00March 29th, 2020|Burner|

Warm-up: 2 Sets 12/12 PVC Side Swings 12/12 Hip Circles :30 Max Rep Jumping Jacks 12/12 Toe Touches Workout 1: Tabata, complete each exercise before moving to the next.  The last :10 rest go right into the next exercise :20 Max Distance burpee broad jumps :10 Rest  X 6 Sets :20 Max rep single arm TRX body rows (3 [...]

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