About Lonny Bollinger

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So far Lonny Bollinger has created 22922 blog entries.

OCR 033123

By |2023-03-28T20:19:18+00:00March 29th, 2023|Obstacle Racing|

Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Run: 100m sprints, rest 1:00, perform until pace or form deteriorates *Recommended range 12 – 20 interval sets, pick a [...]

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Endurance 033123

By |2023-03-28T20:13:12+00:00March 29th, 2023|Endurance|

Warm-up: 2 Sets 10 jumping jacks 10 box step ups 10 knee pushups 20 second ankle and calf stretch Workout: 3 Rounds for time 1,000 m row 20 sit-ups 20 push-ups 20 air squats 800 m run Recovery: Low Back and Hamstrings

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Kettlebell Training 033123

By |2023-03-28T20:09:07+00:00March 29th, 2023|Kettlebell Bootcamp|

Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Workout 1: EMOM for 12:00 Min 1: :20 Wall sit holding a KB at chest (heavy) + :20 Max rep lateral jump over single KB Min 2: 1/1 Turkish get ups (heavy) Min 3: 7/7 KB Renegade rows with rotation (heavy) [...]

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WodStar Elite Competitor 033123

By |2023-03-28T20:04:11+00:00March 29th, 2023|Elite Competitor|

Warm-up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 WOD: For time Run 700 meters 20 Overhead squats (155/110#) Run 700 meters 15 Overhead squats (185/135#) Run 700 meters 10 Overhead squats (205/145#) Run 700 meters 8 Overhead squats (225/155#) Run 700 meters 6 Overhead squats (245/170#) Run 700 4 [...]

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Military, Law Enforcement, Firefighter 033123

By |2023-03-28T20:03:46+00:00March 29th, 2023|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: 2 Sets Swim 400 Meters 10/10 Toe touches Endurance: Swim 2000 meters Strength: Cleans: Work up to a heavy single, then 5 sets of 2 reps @85-90% of today’s [...]

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OCR 033023

By |2023-03-28T20:18:30+00:00March 28th, 2023|Obstacle Racing|

Warm-Up: 3 Sets 20 Second Ring pec stretch 15 Meter high knees 15 Meter butt kicks 7/7 Pike ups OCR STRENGTH: Max Effort 1 rep max Front Squat Work up to a 1RM gradually increasing weight each set, 2 minutes between heavier efforts 5-5-3-3-1-1-1 until max OCR WOD: For Time Buy in: 2:00 accumulated hollow [...]

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Power Everything 033023

By |2023-03-28T20:17:18+00:00March 28th, 2023|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 Butt Kicks 20 Heel to Hip 20 High knees 10 Meter Side Shuffle 10 Meter 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: Deficit Snatch: 5 x 3 @90%: Snatch Panda Pulls: 5x2 @100% Behind Neck [...]

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Performance Unleashed 033023

By |2023-03-28T20:12:45+00:00March 28th, 2023|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 [...]

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Endurance 033023

By |2023-03-28T20:12:10+00:00March 28th, 2023|Endurance|

Warm up: 3 sets at a low effort row 200 meters lunge 30 feet leg swing 30 feet 5 assisted pull-ups 5 assisted chin ups  Workout: Five sets of: Row 1000 meters @ 2000 meter PR pace Rest 2 minutes Recovery: Low Back, Hips and Hamstrings

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