About Lonny Bollinger

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So far Lonny Bollinger has created 4821 blog entries.

By | December 12th, 2017|Wods, Wodstar Daily|

Strength: 5 Sets Dead Lift x3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: 40 Muscle Up for Time EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 C2b PU 16/12 cal row

By | December 11th, 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: 10 min max cal AD Test Workout: 30 min AMRAP: 100 Double Under 25 Power clean @95/135# 50 Cal Row 50 sit ups Burnout: 15 [...]

By | December 11th, 2017|Power Everything|

WARM UP: 4 Rounds: 20 Frankensteins 20 SL 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) CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: [...]

By | December 11th, 2017|Limitless, Wods|

Strength: Front squat: EMOM x 8 mins 4 reps@70% max *increase weight each set. Endurance: Sled pull 50-70m X3 Rest 1:1 Workout: 5 Sets: Row 15 Cals 10 Push Press with Dumbbells 70/35# 10 Box jumps 24/20" 10 Burpees to 6” target over hands 3o Double unders rest 3:00 **try to keep times consistent. Burnout: [...]

By | December 11th, 2017|Beach Body, Wods|

Body Work: Machine Incline press: 5 x 5 Rest as needed between sets Incline Cable Flys: 3 x 8-10 Rest as needed between sets Incline Machine Row: 5x5 Rest as needed between sets Seated Cable Row 3 x 8-10 Rest as needed between sets   Finisher: 100 Cal Row *Every min complete 10 hand release [...]

By | December 11th, 2017|Obstacle Racing, Wods|

RUN Warmup: 2 rounds: 3 up and over the fence per side. 10 arm circles forward and backward. 10 over unders. 50m bear crawl. 5 Burpees Choose ONE of the following Sports… Run: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Row: 100m Repeats, Rest 1:30, perform until pace or form deteriorates Ruck: [...]

By | December 11th, 2017|Black Tiger|

Skill: A1: 4 Ring dips @3111, rest 30 sec A2: 8 Dumbbell Arnold press, rest 90 sec X 4 set Strength: B: 3 sets 10 sec Ring support hold 10 sec Deep bottom hold Max reps kipping ring dips Rest 2 min Workout:  C: Every other minute for 6 sets: 20 Air squat 10 Push-up [...]

By | December 11th, 2017|Building Bridges Competitor|

If you are missing a piece of equipment, click here for Josh's substitution list WOD: 12 Days of thanks  Perform Like Christmas song  1 -215 Stone to 40” platform  2 Peg boards  3-Bar muscle-ups  4 36” Box jumps  5 Manmakers 55/30# 6 Strict handstand push-ups, 4” deficit  7- 70’ Sled push moderate weight  8 DB snatch [...]