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About Lonny Bollinger

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So far Lonny Bollinger has created 17127 blog entries.

WodStar 061121

By |2021-06-08T15:38:08+00:00June 11th, 2021|Wodstar Daily|

 Conditioning: 1K-800-600-400 Run 100-80-60-40 Double-unders 50-40-30-20 Cal Bike

OCR 061221

By |2021-06-08T15:53:07+00:00June 10th, 2021|Obstacle Racing|

Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Run: 500m repeats, rest 1:30, perform until pace or form deteriorates or Ruck: 500m repeats, rest 1:30, perform until pace or form deteriorates *Hold splits within 4-5 seconds *Recommended range 6 – 15 sets based off run [...]

Power Everything 061221

By |2021-06-08T15:49:56+00:00June 10th, 2021|Power Everything|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's 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 Jumps 24/20 Snatch Panda Pulls: 5x2 [...]

Performance Unleashed 061221

By |2021-06-08T15:47:56+00:00June 10th, 2021|Performance Unleashed|

Today is a Rest Day! Recovery: Rest Day Recovery

Endurance 061221

By |2021-06-08T15:46:36+00:00June 10th, 2021|Endurance|

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

Kettlebell Training 061221

By |2021-06-08T15:38:34+00:00June 10th, 2021|Kettlebell Bootcamp|

Warm-up: 2 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout 1: With a continuous clock for 12:00 (clock doesn't stop, do each mini workout in the designated times, have everything set up prior to starting the clock) 0-4:00 1:00 Bear crawl forward 1:00 Bear crawl backward 1:00 Crab walk forward 1:00 Crab [...]

WodStar 061021

By |2021-06-08T15:36:44+00:00June 10th, 2021|Wodstar Daily|

Strength: 5 Sets DeadLift x 3, drop each rep (80%) Rest 30 Seconds Seated box jump x3 (seat at parallel) Rest 3-4 Mins WOD: For Time 40 Muscle Ups EMOM: 5 Min EMOM 20 Wall Balls 20/16# 5 Strict pull ups + 5 kipping pull ups + 5 Chest to bar pull-ups 16/12 Cal row

Military, Law Enforcement, Firefighter 061221

By |2021-06-08T15:34:19+00:00June 10th, 2021|MLF|

If you are missing a piece of equipment, click here for our substitution list Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Workout: For Time 50' Walking lunge (moderate weight) 30 Dumbbell snatch alt arms (use one of the lunge DBs) 100 Double-unders  30 Dumbbell snatch alt arms  50' Walking lunge  Endurance: Row 2k  [...]

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