About Lonny Bollinger

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So far Lonny Bollinger has created 8294 blog entries.

OCR 012619

By |2019-01-22T20:51:30+00:00January 24th, 2019|Obstacle Racing|

Warm-Up: 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m of butt kickers round one, 50m high knees round 2, 50m high kicks round 3 :60 sec of single jump rope x 3 OCR Strength: Back Squat 5 sets of 3 reps working, all 5 sets are [...]

Lean 012619

By |2019-01-23T03:48:21+00:00January 24th, 2019|Limitless|

Workout: EMOM for 12:00 Min 1: :30 Max distance run + 6 Back squats  Min 2: :30 Max distance row + 6 Bench press  Min 3: :30 Max distance bike + 4/4 Renegade rows  Workout: Intervals, work the order before moving to next round (4:00 Rounds) :45 Max rep jump squat slam balls :15 Rest :45 [...]

Endurance 012619

By |2019-01-22T20:36:35+00:00January 24th, 2019|Endurance|

Warm up: 10 min easy movement (Bike, Row, jog, etc) Stretching  Sprint run outs X 5 (start at an easy jog then slowly speed up to a sprint in about 100m) Run: 5k Time trial re-Test * Go hard * Rest 1:1 Rest 10-15mins Run: 15 min Moderate pace Rest/walk 5mins 10 min Tough pace [...]

WodStar 012419

By |2019-01-22T20:30:12+00:00January 24th, 2019|Wodstar Daily|

Strength:  Seated Strict press 3×5 (70-75%) Strength:  Clean from blocks at knee build to tough triple for the day WOD: For Time 21 Thruster 95/65# 9 C2b Pull Ups  15 Thruster 15 C2B Pull Ups 9 Thruster 21 C2B Pull Ups Accessory Work: 3 Sets Barbell Row x15 rest 30 seconds Dumbbell Skull crushers x15 rest 90 seconds

Power Everything 012619

By |2019-01-22T20:25:25+00:00January 24th, 2019|Power Everything|

WARM UP:4 ROUNDS: 20 SL RDL 20 Heel to Hip 20 Meter A Skips 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: Standing Dumbbell Squat Jumps: 5x10 45/35lbs Standing Dumbbell Jumping Thrusters: 5x5 30/20lbs *be sure [...]

Men’s Beach Body Program 012619

By |2019-01-23T03:19:58+00:00January 24th, 2019|Mens Beach Body|

Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]

Building Bridges MLF 012619

By |2019-01-22T23:22:04+00:00January 24th, 2019|Building Bridges MLF|

Endurance: Swim Complete 2 Sets of 1,000 meter swim Rest 5 Minutes between sets Strength: Squat Cleans: 4 x 3 Reps, @ 80% of 1RM Workout: For Time "Angie" (Click link for goal times and tips) For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats *Complete all reps of each exercise before moving [...]

Women’s Beach Body 012619

By |2019-01-23T00:15:51+00:00January 24th, 2019|Womens Beach Body|

Body Work: 1) Back squat: 5 x 10 Reps, rest as needed 2) Single leg machine leg presses: 4 x 20 Reps, superset with DB walking lunges: 4 x 20 Reps, rest as needed 4) Narrow pulsing half squat: 4 x 20 Reps, rest 1 min -Stand with your feet as close together as possible -Squat [...]

Black Tiger Gymnastics 012619

By |2019-01-22T20:08:57+00:00January 24th, 2019|Black Tiger|

Today is a rest day for the program! WODstar Recovery Yoga is made for days like this..

Black Tiger Gymnastics 012519

By |2019-01-22T20:03:37+00:00January 23rd, 2019|Black Tiger|

Skill: A: 2 sets: 30 sec side plank 30 sec Forward Leaning shoulder shrugs 30 sec side plank 30 sec supinated grip hang Rest 1 min Strength: B: 3 sets 5 Double KB overhead squat on a box 8 Burpees 5 Clapping push-ups 8 Burpees 5 Strict ring pull-ups Rest 2 min Workout:  C: 4k [...]

OCR 012519

By |2019-01-22T20:47:43+00:00January 23rd, 2019|Obstacle Racing|

REST DAY - Yoga, Rock Climbing, Mobility, Have Fun!

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