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About Lonny Bollinger

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So far Lonny Bollinger has created 16842 blog entries.

Kettlebell Training 051321

By |2021-05-11T21:37:39+00:00May 11th, 2021|Kettlebell Bootcamp|

Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups 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 side plank hip taps [...]

WodStar Elite Competitor 051321

By |2021-05-11T21:34:09+00:00May 11th, 2021|Elite Competitor|

Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch WOD: 1 Min max (50/30#) slam-ball Rest :30 1 Min max Zeus rope double-unders  Rest :30 X 5 Strength: EMOM for 6:00 5 Back squats  Rest 2 min EMOM for 10:00 5 Squat snatch  Endurance: 8 Hill sprints  About 150 Meters, moderate incline  [...]

Military, Law Enforcement, Firefighter 051321

By |2021-05-11T21:33:31+00:00May 11th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold WOD 1: For time 15 Squat cleans (135/95#) 15 Box jumps (24"/20”) x 3 Rest 10 min WOD 2: For time 15 Power cleans (135/95#) 50 Push-ups  [...]

WodStar 051121

By |2021-05-06T20:28:15+00:00May 11th, 2021|Wodstar Daily|

OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a

Power Everything 051221

By |2021-05-06T20:50:02+00:00May 10th, 2021|Power Everything|

Today is a Rest Day for the program! Hit your Rest Day Recovery here!

OCR 051221

By |2021-05-06T20:47:39+00:00May 10th, 2021|Obstacle Racing|

Rest Day! - Yoga and mobility - 20min+ mobility around trouble areas. Rest Day Recovery

Performance Unleashed 051221

By |2021-05-06T20:35:03+00:00May 10th, 2021|Performance Unleashed|

Major: Legs, shoulders Minor: Arms TRIPLE DOUBLE 15 Use a higher weight and effort for what you did with 20 rep 2 rounds of 15 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A.  2 Rounds 15 Reps Barbell Squat [...]

Endurance 051221

By |2021-05-06T20:32:11+00:00May 10th, 2021|Endurance|

Rest/Recover day   45:00-60:00 Bike or row at about 70% pace   Recovery: Low Back, Hips and Hamstrings

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