About Lonny Bollinger

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So far Lonny Bollinger has created 2528 blog entries.

By | April 27th, 2017|Endurance|

Warm up:  -Easy jog 400m -dynamic movement:    High knees    Butt kickers    Deep lunge stretch    Walking quad stretch    High kicks - any other stretches needed Endurance: 50 back squats for time @40% of your 1 rep max Workout: Row 30 sec @85% aerobic pace Rest 30 sec X20 Rest 5 mins [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm Up: 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge x 10/leg Forward Alternating Foot Pulls + 25m run out. Walk back. Run: 7 Mile Tempo Run with 10 burpees every [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :60 pigeon pose off 20′ box. 5 4-point squats. 10 PVC OHS. 10 Cherry pickers forward and backward. 5 Burpees. 5 squat jumps. 200m Run. Strength: Toes to Bar EMOM for 9 minutes of: 8 Toes to Bar Conditioning: For time: 800m Run 30 Deadlifts 60% of 1RM 30 Over The Bar [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 3x 10/10/10 Ball of Foot Hops w/forward lean (1 set = 10x hops in place. 10x leaning & moving forward + 10x hops in place. 10x leaning & moving forward + 10x hops in place. 10x leaning & moving forward + run [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 renegade rows per arm at weight of choice. :60 double under practice. Strength: Dumbbell Bench Press 2 – 2 – 2 – 2 – 2 *Warm up sets as follows (based off 3RM performed 2 weeks ago) 5 [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Run Warm Up 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist 3x 10 Ball of Foot Hops - Static w/25m run out. Walk back. Run: 2 x (6:00 – 4:00 – 2:00), Rest (3:00 – 2:00 – 1:00), Perform [...]

By | April 27th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 rounds: :60 hips from plank per side. 5 broad jump to two air squats. 10 leg swings forward and side. 5 front squats with BB. 5 dips. 150m row. Strength: Back Squat 6 x 3 @ 90% of 2 RM *Warm up as follows 10 @ 50% – 5 @ 60% – 5 [...]