About Lonny Bollinger

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So far Lonny Bollinger has created 25266 blog entries.

OCR 112023

By |2023-11-16T00:12:43+00:00November 18th, 2023|Obstacle Racing|

Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings

Power Everything 112023

By |2023-11-16T00:11:53+00:00November 18th, 2023|Power Everything|

Today is a rest day for the program! Rest Day Recovery is made for days like this..  

Performance Unleashed 112023

By |2023-11-16T00:08:48+00:00November 18th, 2023|Performance Unleashed|

Major: Back, chest  Minor: Legs 3 Rounds for time UNI-CYCLE (Unilateral Focus + Cycle) A. 12 Each Cable Row (or Dumbbell row – moderate heavy) B. 12 Each Bulgarian split squat (with light to moderate DB’s) C. 12 Single arm DB Bench (floor, ball, or ground) 3 min rest 3 rounds for time 10 Kettlebell [...]

Endurance 112023

By |2023-11-16T00:07:17+00:00November 18th, 2023|Endurance|

Warm-up: 3 sets Jog for 1 Minutes Rest for 1 Minute 10 pvc overhead squats Rest for 1 Minute Workout: Three 10 minute workouts with 2 minutes rest between each 0-10 minutes 1,000 m row -with time left AMRAP of burpees- 2 minutes rest 12-22 minutes 2 mile assault bike -with time left AMRAP of [...]

Kettlebell Training 112023

By |2023-11-16T00:04:12+00:00November 18th, 2023|Kettlebell Bootcamp|

Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout 1: EMOM for 18:00 Min 1: 20 Seconds max box jumps + 20 Seconds max American swings Min 2: 20 Seconds max jumping pull ups + 7/7 Dual front rack KB lunges Min 3: 20 Seconds max goblet butterfly sit [...]

WodStar Elite Competitor 111923

By |2023-11-15T23:58:07+00:00November 17th, 2023|Elite Competitor|

Today is a Rest Day!  Here is Your Mobility

Military, Law Enforcement, Firefighter 111923

By |2023-11-15T23:57:40+00:00November 17th, 2023|MLF|

Warm-up: 2-3 Sets 5/5 Star Lunge 10 Over Under Arm Swings 10/10 High Kicks 1:00 Double unders or single under Strength: Back squat: Complete 4 sets of 15 reps @ 60% of your 1RM WOD: For Time 21-15-9 All with a (95/65) barbell Deadlift Power clean Front squat Power jerk Pull ups strict WOD: For [...]

WodStar 111723

By |2023-11-13T19:48:23+00:00November 17th, 2023|Wodstar Daily|

Strength: Seated Behind the Neck Overhead press 5 x 5 @ 2-1-1-1 Strength 2: 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 111923

By |2023-11-16T00:12:07+00:00November 17th, 2023|Obstacle Racing|

Warm-Up: 3 Sets 20 Air squats 10/10 Walking lunge with twist :60 Sec jump rope OCR Strength: Back Squat: 20 min to a find your 2 RM Warm up as follows: 5 @ 55% 4 @ 65% 3 @75% 2 @85% OCR WOD: Tabata 8 x :20 Work / :10 Rest 8 rounds of each movement: Alternating [...]

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