Lonny Bollinger – Page 15

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So far Lonny Bollinger has created 25266 blog entries.

Power Everything 111923
Power Everything

Power Everything 111923

By Lonny Bollinger|2023-11-16T00:09:24+00:00November 17th, 2023|Power Everything|

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Swimming Biking

Performance Unleashed 111923
Performance Unleashed

Performance Unleashed 111923

By Lonny Bollinger|2023-11-16T00:07:58+00:00November 17th, 2023|Performance Unleashed|

Major: Back, Hamstrings Minor: Shoulders Superset 1 15 Pull-ups (5 wide, 5 normal, 5 chin-ups thumbs out) 15 Wall balls (20#) 4 rounds Landmine row Dropset 5-10-15 Heavy, medium, light *Emphasize squeeze and contraction *Can Sub with back row or machine row 30 Box runners, 15 steps ups with explosiveness on each leg. Use bench [...]

Endurance 111923
Endurance

Endurance 111923

By Lonny Bollinger|2023-11-16T00:06:15+00:00November 17th, 2023|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

Kettlebell Training 111923
Kettlebell Bootcamp

Kettlebell Training 111923

By Lonny Bollinger|2023-11-16T00:03:01+00:00November 17th, 2023|Kettlebell Bootcamp|

Warm-Up: 3 minutes jump rope practice work on Double-unders then 2 x 10/10 Single arm Kettlebell Deadlift 12 walking lunge steps 6 push-ups Workout 1: 10:00 Time Cap, move through the order, go heavy, rest as needed 7 Dual KB bent rows, 2 Sec pause at top 7/7 KB roller or bench press 7/7 KB side plank hip taps [...]

Power Everything 111823
Power Everything

Power Everything 111823

By Lonny Bollinger|2023-11-13T20:00:26+00:00November 16th, 2023|Power Everything|

WARM UP: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds 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: Hang Power Snatch: 5x3 @70%: -pair w/ 5x5 DB (35/25) Box [...]

Performance Unleashed 111823
Performance Unleashed

Performance Unleashed 111823

By Lonny Bollinger|2023-11-13T19:56:12+00:00November 16th, 2023|Performance Unleashed|

Major: Chest, Shoulders Minor: Core Anaerobic warmup to wakeup nervous system 30 Second jump rope 5 Burpee to box jump 5 Ball slams, bent over chest pass into the ground 2 Rounds Into.. Incline Press Drop Set 5-10-15 Ex. Three 25# plates (195) for 5 Two 25# plates (145) for 10 One 25# plate (95) [...]

Endurance 111823
Endurance

Endurance 111823

By Lonny Bollinger|2023-11-13T19:55:18+00:00November 16th, 2023|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: 18 Minute AMRAP 3 T2B 6 Kb swings 9 Push ups 12 Sit ups 15 Double Unders Recovery: Low Back, Hips and Hamstrings

Kettlebell Training 111823
Kettlebell Bootcamp

Kettlebell Training 111823

By Lonny Bollinger|2023-11-13T19:49:00+00:00November 16th, 2023|Kettlebell Bootcamp|

Today is a Rest Day Here is you Mobility for the Day!

WodStar 111623
Wodstar Daily

WodStar 111623

By Lonny Bollinger|2023-11-13T19:45:35+00:00November 16th, 2023|Wodstar Daily|

Strength: Box Squat 6 x 4 (80%) Strength 2: Split stance Barbell squat 3 x 8 Each leg EMOM: Every 30 sec x 4 Power Snatch x 2 (build to a heavy double for these reps) Every 30 min x4 Power Snatch x 1 (build to a heavy weight for this rep) Workout: 10 Rounds [...]

WodStar Elite Competitor 111823
Elite Competitor

WodStar Elite Competitor 111823

By Lonny Bollinger|2023-11-13T19:44:02+00:00November 16th, 2023|Elite Competitor|

Today is a Rest Day! Here is Your Mobility

Military, Law Enforcement, Firefighter 111823

By Lonny Bollinger|2023-11-13T19:42:41+00:00November 16th, 2023|MLF|

Welcome to the Military, Law Enforcement and Firefighter Program. If you are missing a piece of equipment and need a substitution, click here. Warm-up: 3 Sets 10 Pike ups each foot 10 Push up Inchworms Endurance: Run 4 miles, push this pace today. WOD: For time 250 meter row 5 Bench press (go about 75% [...]

OCR 111823
Obstacle Racing

OCR 111823

By Lonny Bollinger|2023-11-13T20:01:30+00:00November 16th, 2023|Obstacle Racing|

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