About Lonny Bollinger

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So far Lonny Bollinger has created 6846 blog entries.

WodStar 081618

By | 2018-08-14T20:54:08+00:00 August 16th, 2018|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 081818

By | 2018-08-14T19:50:22+00:00 August 16th, 2018|Power Everything|

Warm up: Dynamic 4 Rounds: 20 Frankensteins 20 Single leg RDL 20 Heel to Hip 20 High knee Skips 10m Side Shuffle 10m 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: Front Squats: 5 @50 5 @60 5 @70 : Continue to Build [...]

Building Bridges MLF 081818

By | 2018-08-14T21:32:44+00:00 August 16th, 2018|Building Bridges MLF|

If you are missing a piece of equipment, click here for a Josh's substitution list WOD: For Time 5 Rounds 30 Cal row  6 Man makers 55/30s Rest 3 min Repeat Strength: Bench press, 4 Sets of 10 Reps,  you pick weight                  

Men’s Beach Body Program 081818

By | 2018-08-15T17:52:43+00:00 August 16th, 2018|Mens Beach Body|

Strength 5 sets 1) 3 Deadlifts with 3 second negative. (lower the bar slowly to the ground) Build in weight over 5 sets Rest as needed between sets 5 sets Super set 1) max reps  Strict pullups Rest 1 min 2) max reps push ups (2 sec lock out at top of every push up) [...]

Women’s Beach Body 081818

By | 2018-08-14T19:14:11+00:00 August 16th, 2018|Womens Beach Body|

Workout: FOR max reps “The Calorie Burner” No rest between stations 5 Mins Max cal row or bike Into 5 min max Burpees Into 5 Min max Turkish get ups Into 5 min max reps of 7 Kettlebell swings 7 Box jumps

Building Bridges Competitor 081818

By | 2018-08-14T16:08:17+00:00 August 16th, 2018|Building Bridges Competitor|

If you are missing a piece of equipment, click here for a Josh's substitution list WOD: For Time3 Rounds 500 Meter row 10’ banger (strong side-weak side-overtop) Do 25 sledge hits if you don’t have a banger WOD: For Time 30 Tire flips 30 Chest to bar pull ups  30 Sandbag cleans 150/100 30 Chest to [...]

WodStar 081518

By | 2018-08-14T19:54:44+00:00 August 15th, 2018|Wodstar Daily|

Strength: Front Squats 3×5 (70-75%) Strength 2: Clean Grip Deadlift 3×5 Strength 3: 3 Position Snatch (high, below knee, floor) build to moderate/tough set for the day (8 sets max) WOD: 100 Cal Assault bike for time Accessory Work: 400 Meter Sand bag carry (load should be tough, but able to complete all 400m in [...]

Lean and Limitless 081718

By | 2018-08-14T18:51:39+00:00 August 15th, 2018|Limitless|

Strength: Overhead squat, 3-3-3-3-3-3 @moderate weight; rest as needed Endurance: 5 Power snatch touch & Go fast Rest 10 sec 10 Burpees over bar fast Rest 10 sec 15 Sec sprint on Assault bike Rest 4:00 X 5 sets Workout: 20 Cal Bike sprint 25 Burpee box jump overs 10 Front squat @ 85-115# Burnout: [...]

Power Everything 081718

By | 2018-08-14T19:48:49+00:00 August 15th, 2018|Power Everything|

Today is a Rest Day for the program! WODstar Recovery Yoga is made for days like this...

Black Tiger Gymnastics 081718

By | 2018-08-14T19:43:00+00:00 August 15th, 2018|Black Tiger|

Skill: A1: Hang in false grip 10 sec, rest 30 sec A2: 20/20 sec side star plank, rest 30 sec X3 set Strength: B1: 3-5 strict deficit handstand push-up on parallettes or DBs @31X1 with feet on box, the higher the box the harder it gets, keep hips above shoulders, rest 30sec. B2: 5/5 single [...]

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