About Lonny Bollinger

This author has not yet filled in any details.
So far Lonny Bollinger has created 21833 blog entries.

Military, Law Enforcement, Firefighter 112922

By |2022-11-25T11:39:16+00:00November 27th, 2022|MLF|

Warm-up: 3 Sets 15 PVC Good mornings  40m crab walk 5 box jumps 40m bear crawl 5 pull-ups Endurance: 3 Mile ruck run Rest 5 min 400 Meter run for time, no gear :45 sec rest between sets x 4 Strength: EMOM for 20:00 5 Deadlifts (225/155#) 10 Push-ups 15 Wall balls (20/14#) Core: Max sit-ups [...]

Performance Unleashed 112922

By |2022-11-25T14:12:09+00:00November 27th, 2022|Performance Unleashed|

Major: Legs, back, Minor: Warmup Set On bench or box 10 box runners 10 Plyo pushups 3 Rounds Into… 4 rounds 15 Single arm DB rows (on bench) #70/#45 15 DB Press (with same weight) 200m row as fast as possible Males <40/females <50 1 minute rest between each round 2 min rest… 15 Seated [...]

Endurance 112922

By |2022-11-25T14:09:05+00:00November 27th, 2022|Endurance|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees  10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 1-2-3-4-5-6-7-8-9-10 Deadlifts -after each set- 10 Lunge jumps 200 m run Recovery: Low Back, Hips and Hamstrings

WodStar Elite Competitor 112822

By |2022-11-25T11:42:27+00:00November 26th, 2022|Elite Competitor|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Endurance: Max meter row in 15:00 WOD: For time 21-15-9 Muscle-ups Handstand push-ups *Coach's Notes: Sprint workout! Should be unbroken! WOD: For time 25 Kettlebell swings (62/44) [...]

Kettlebell Training 112822

By |2022-11-25T13:44:18+00:00November 26th, 2022|Kettlebell Bootcamp|

Today is an Active Rest day for the program! EMOM for 45 Min around the world: Min 1-Rowing or running Min 2- :30/:30 side plank Min 3- Cal bike Min 4- Inchworms  Min 5- Single-Unders Recovery: Rest Day Recovery

WodStar Elite Competitor 112822

By |2022-11-25T11:41:29+00:00November 26th, 2022|Elite Competitor|

Warm-Up: 4x 6x push-ups 12x ring rows :30secs double under practice Strength: Snatch balance: Complete 6 sets of 3 reps @ 80% or more of 1RM snatch WOD: 5 Minute max reps hang squat snatch @ 60-70% of 1RM snatch Rest 1 Minute 5 Minute max Muscle-ups  Rest 1 Minute 5 Minute max bench press 225/155# Rest 1 Minute [...]

Military, Law Enforcement, Firefighter 112822

By |2022-11-25T11:38:16+00:00November 26th, 2022|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 10 Forward and backward Ape 10 Forward and backward Bear  10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run Endurance: Row 1k for time Rest 90 sec between sets X 5 WOD:For [...]

WodStar 112622

By |2022-11-22T19:33:21+00:00November 26th, 2022|Wodstar Daily|

Today is a Rest Day! Rest Day Recovery is made for days like this…  

Toggle Sliding Bar Area

Your Subscriptions

  • You are not logged in.