Lonny Bollinger – Page 18

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So far Lonny Bollinger has created 25266 blog entries.

Wodstar Affiliate 111923
Wodstar Affiliate

Wodstar Affiliate 111923

By Lonny Bollinger|2023-11-12T23:04:00+00:00November 12th, 2023|Wodstar Affiliate|

Today is a Recovery Day for the Program!

Wodstar Affiliate 111823
Wodstar Affiliate

Wodstar Affiliate 111823

By Lonny Bollinger|2023-11-12T23:03:35+00:00November 12th, 2023|Wodstar Affiliate|

Warm-up: 1:00 Jump rope 10/10 High kicks 5/5 Overhead med ball walking lunges 5/5 PVC figure 8's x 2 Sets WOD: 33:00 AMRAP 400 Meter run 12 Power cleans (135/85) 12 Toes to bar 12 Box jumps (24/20") 12 Chest to bar pull ups 24 Kettlebell swings (53/35) 36 Sit up *Notes: Long workout! Pace as needed. Recovery: [...]

Wodstar Affiliate 111723
Wodstar Affiliate

Wodstar Affiliate 111723

By Lonny Bollinger|2023-11-12T23:01:52+00:00November 12th, 2023|Wodstar Affiliate|

Warm-up: 2 Sets 5/5 Spiderman push-ups 5 Up/Downward Dog 10/10 PVC side to side Swings 5/5 PVC Figure 8's WOD: 4:00 AMRAP 7 Back squats (bodyweight) 400 Meter run Max rep toes to bar Rest 2:00 after 4:00 of work x 4 Rounds of 4:00 AMRAPs Notes: If the weight needs to be scaled, it should be a weight [...]

Wodstar Affiliate 111623
Wodstar Affiliate

Wodstar Affiliate 111623

By Lonny Bollinger|2023-11-12T23:00:09+00:00November 12th, 2023|Wodstar Affiliate|

Wodstar Affiliate 111523
Wodstar Affiliate

Wodstar Affiliate 111523

By Lonny Bollinger|2023-11-12T22:59:39+00:00November 12th, 2023|Wodstar Affiliate|

Warm-up: 500 Meter row 10 PVC Good Mornings 10 PVC Overhead Squats Strength: EMOM for 8:00 Min 1: 3 Power snatch (80-85%) Min 2: :30 L-hang from rings WOD: For Time 30-25-20-15 Burpees 20-18-16-14 Deadlift (135/95) 15-12-9-6 Hang snatch (135/95) *Notes: Complete reps of 30 burpees, 20 DL, then 15 hang snatch, etc. Recovery: Low Back [...]

Wodstar Affiliate 111423
Wodstar Affiliate

Wodstar Affiliate 111423

By Lonny Bollinger|2023-11-12T22:57:34+00:00November 12th, 2023|Wodstar Affiliate|

Warm-up: 5:00-7:00 of full body tissue work WOD: 2 Rounds for max reps 4 minutes to do... 50/40 calorie row Amrap of double unders with time remaining Rest 1:00 4 minutes to do... 50 Wall balls (20/14) Amrap of double unders Rest 1:00 4 minutes to do... 50 Kettlebell swings (53/35) Amrap of sit ups [...]

Wodstar Affiliate 111323
Wodstar Affiliate

Wodstar Affiliate 111323

By Lonny Bollinger|2023-11-12T22:55:43+00:00November 12th, 2023|Wodstar Affiliate|

Warm-up: 2 Sets 400 Meter run 20 PVC Pass Throughs 5/5 High Kicks Strength Strict press: 4x5 Reps @ 75-85% Kettlebell bent rows: 4x10 Reps WOD: 1k row for time Then right into 12min. amrap 15 Box jump overs (24"/20", no touch) 10 Strict hspu 15 Box jump overs 10 Push press (65%) *Notes: Once [...]

Performance Unleashed 111423
Performance Unleashed

Performance Unleashed 111423

By Lonny Bollinger|2023-11-10T13:58:17+00:00November 12th, 2023|Performance Unleashed|

Today is an Active Recovery Day! 15:00 Row 15:00 Bike 15:00 Jog All at about 70% pace Rest Day Recovery

Endurance 111423
Endurance

Endurance 111423

By Lonny Bollinger|2023-11-10T13:54:59+00:00November 12th, 2023|Endurance|

Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings

WodStar 111223
Wodstar Daily

WodStar 111223

By Lonny Bollinger|2023-11-10T13:51:56+00:00November 12th, 2023|Wodstar Daily|

Strength: Back Squat 4 x 8 (75%) Every 3 Min x 10 (30min) Snatch Sets 1-2 = 3 reps 60-65% 3-4= 2 reps 70-75% 5-6= 1 rep 80% 7-8= 1 rep 85% 9-10= 1 rep 90% Workout: 3 Rounds for time 10 Strict Handstand push-ups 20 GHD Sit Ups 40 Double Unders 100 Ft. Handstand [...]

Kettlebell Training 111423
Kettlebell Bootcamp

Kettlebell Training 111423

By Lonny Bollinger|2023-11-10T13:50:04+00:00November 12th, 2023|Kettlebell Bootcamp|

Active Rest Day Pick One of the Following Options: Option 1: 45 Minute light jog or Row Then Recovery Day Mobility Option 2: Take a Yoga or Stretch class Option 3: Get outdoors for 45 Min to an hour and do something enjoyable Then Recovery Day Mobility

WodStar Elite Competitor 111423
Elite Competitor

WodStar Elite Competitor 111423

By Lonny Bollinger|2023-11-10T13:46:57+00:00November 12th, 2023|Elite Competitor|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's WOD: For time 200 Meter ski erg 50 Double-unders Zeus rope 200 Meter row 50 Double-unders Zeus rope .4 Bike 50 Double-unders Zeus rope 200 Meter row 50 Double-unders Zeus rope 200 Ski Sled pull WOD:For time 3 Peg [...]