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So far Lonny Bollinger has created 24562 blog entries.

WodStar Elite Competitor 100223

By |2023-09-27T16:56:02+00:00September 30th, 2023|Elite Competitor|

Partner workout, 2 person teams 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 WOD: For time 200 GHD sit-ups (partner hold Plank) 150 Shoulder to overhead (push press, push jerk, split jerk)135/95# (partner [...]

OCR 100223

By |2023-09-27T17:13:40+00:00September 30th, 2023|Obstacle Racing|

Warm-Up: 10:00 - Run Warm-up include high knees, butt kickers, walking lunges and side crossovers Then 15/15 Single leg bridges  :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Run: 1 mile, rest 3 minutes between repeats, then 1000m, rest 3 minutes complete mile repeats before moving to 1000m repeats. Same number [...]

Power Everything 100223

By |2023-09-27T17:11:14+00:00September 30th, 2023|Power Everything|

WARM UP: 10 Reps each: Side Ape Forward Ape Backward Ape Forward Crab walk Backward Crab walk Backward bear crawl Forward Bear crawl 1 minute of butt kickers and high kicks within 5 min warm-up Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle [...]

Performance Unleashed 100223

By |2023-09-27T17:08:55+00:00September 30th, 2023|Performance Unleashed|

Major: Shoulders, endurance Minor: Chest, core 15 Minute EMOM Every 1st minute A, 2nd minute B, 3rd minute C A. Hang Cleans 10 (#135/95) B. Box Jumps  10 (or burpees bar jump) C. Db press 10 (#45/#25) 3 min rest and then.. As fast as possible 100 burpees 100 double unders for time Suggested Sets: [...]

Kettlebell Training 100123

By |2023-09-27T17:00:09+00:00September 29th, 2023|Kettlebell Bootcamp|

Warm-up: 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Workout 1: 12:00 Time cap, work the order, build in weight, rest as needed 10 KB single leg deadlifts, left side 6/6 Alternating single arm KB ground to overhead 10 KB single leg deadlifts, right side X 3-4 Rounds Workout 2: AMRAP in [...]

WodStar Elite Competitor 100123

By |2023-09-27T16:55:35+00:00September 29th, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

Military, Law Enforcement, Firefighter 100123

By |2023-09-27T16:49:16+00:00September 29th, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-Up: 2 Sets 6 push-ups 12 ring rows :30secs double under practice Strength: Back squat: Work up to a heavy single for the day Then do 3 sets of 10 at 75% of that heavy single Workout: For time 25 Sit-ups 25 Dips 25 Cal bike  x [...]

WodStar 092923

By |2023-09-26T18:20:33+00:00September 29th, 2023|Wodstar Daily|

Strength:  Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 3 Position Clean and Jerk (high hang, knee, floor + jerk) Build to todays heavy complex Workout:  8 x 200 Meters Run Rest 90 Seconds between Accessory Work: 3 Sets Sup grip weighted pull-ups x 8 Tricep overhead extensions x 10

OCR 100123

By |2023-09-27T17:13:15+00:00September 29th, 2023|Obstacle Racing|

Today is a rest day for the program! Rest Day Recovery

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