About Lonny Bollinger

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So far Lonny Bollinger has created 19141 blog entries.

Endurance 012622

By |2022-01-20T21:22:38+00:00January 24th, 2022|Endurance|

Warm-up: 3 Sets :30 Jumping Jacks :30 High knees :30 Butt kicks :30 Inchworms Warm-up 800 M Run Bike 50 Cal 60 Weighted sit ups  30 Kettlebell Swings 400 M Run Bike 30 Cal 40 Weighted sit ups  20 KB Swings 200 M Run Bike 20 Cal 20 Weighted sit ups  10 KB Swings Recovery: Quads, Hips and Hamstrings

WodStar 012422

By |2022-01-20T21:17:56+00:00January 24th, 2022|Wodstar Daily|

Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds of push-ups, 3 rounds of box jumps) After 7 rounds go right into 76 Wall ball sit-ups (20/14) 243 Double-unders

Kettlebell Training 012622

By |2022-01-20T21:14:25+00:00January 24th, 2022|Kettlebell Bootcamp|

Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Kip swings with hips only 15 Meter butt kicks 15 Meter high knees Workout 1: 10:00 Time Cap, move through the order, go heavy, rest as needed 7 Dual KB bent rows, 2 Sec pause at top 7/7 KB roller or bench press 7/7 KB [...]

WodStar Elite Competitor 012622

By |2022-01-20T21:08:41+00:00January 24th, 2022|Elite Competitor|

Warm-up: 5 :00 of related tissue work, then 1 Set of 50 Meter Butt kicks 3 Wall Walks 50 Meter High knees 1:00 Jog Strength: KB roller press: 4 Sets of 30 Reps Dual KB RDLs x 10/10 x 4 Sets WOD: For Time 21-15-9 Tire flip 5-4-3 Legless rope climb 15' Rest 2 min WOD: For Time 28 [...]

Military, Law Enforcement, Firefighter 012622

By |2022-01-20T21:03:14+00:00January 24th, 2022|MLF|

Here's today's Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Warm-up: Run 200 Meters 10/10 Front to back kicks 10/10 Side swings 10 Pike ups x 2 Sets Workout: For Time Complete 4 Rounds 10 Man makers (55/35) 5 Muscle-ups or 15 Pull-ups/15 [...]

Wodstar Affiliate 013022

By |2022-01-23T16:14:11+00:00January 23rd, 2022|Wodstar Affiliate|

Today is a Recovery Day for the Program!

Wodstar Affiliate 012922

By |2022-01-23T16:13:27+00:00January 23rd, 2022|Wodstar Affiliate|

Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 2 Rope climbs Min 2: 1/1 Barbell on back box step up (increase 1 rep each leg every set, pick a challenging weight) WOD: 12:00 AMRAP  Accumulate 10 Rope climbs at any point 10 Ring dips 10 Box [...]

Wodstar Affiliate 012822

By |2022-01-23T16:13:13+00:00January 23rd, 2022|Wodstar Affiliate|

Warm-up: 5:00 of related tissue work, then 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Strength: Clean and jerk: Rest as needed after each set 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 WOD: For Time 30 Inverted Row + 30 GHD sit-ups Then 5-4-3-2-1 Clean & Jerk (70% of today's) 200 Meter run after [...]

Wodstar Affiliate 012722

By |2022-01-23T16:11:51+00:00January 23rd, 2022|Wodstar Affiliate|

Warm-up: 5:00 of related tissue work, then 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Superset Deadlift (80%) x 5 Seated box jump x 5 Reps (sit at parallel and jump to a 24"/20" box, build in height) Rest 1:30 after superset, x 4 Sets Kettlebell roller press: 12/12-10/10-10/10-8/8 WOD: With a continuous [...]

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