Lonny Bollinger – Page 21

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So far Lonny Bollinger has created 25266 blog entries.

WodStar 110923
Wodstar Daily

WodStar 110923

By Lonny Bollinger|2023-11-07T00:15:22+00:00November 9th, 2023|Wodstar Daily|

Strength: Seated Behind the Neck press 3 x 10 Power clean and power jerk 6 x 2 Workout: 3 Sets 100 Cal Assault Bike for time **Rest 3 min between Accessory Work: 2 Sets Tempo Push ups x 20 (3 sec lower) Dumbbell Rows x 20 Each arm

WodStar Elite Competitor 111123
Elite Competitor

WodStar Elite Competitor 111123

By Lonny Bollinger|2023-11-07T00:14:00+00:00November 9th, 2023|Elite Competitor|

Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. Pick an activity to do for 60 Minutes at moderate intensity. Suggested Mobility

Military, Law Enforcement, Firefighter 111123

By Lonny Bollinger|2023-11-07T00:13:41+00:00November 9th, 2023|MLF|

Warm-up: Swim 50 Meters (slow) Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Endurance: Swim 50 meters :30 rest 250 meters 1 min rest 100 meters Rest 3:00 between waves x 5 waves Workout: For Time Complete 5 Rounds 7 Man Makers (55/40lbs) 20 lunge steps at the farmers carry with the [...]

WodStar 110823
Wodstar Daily

WodStar 110823

By Lonny Bollinger|2023-11-04T11:08:35+00:00November 8th, 2023|Wodstar Daily|

Strength: Front Squat build to 3rm then drop to 80% and do 2 x Max Reps Banded Deadlift 3x10 (fast) Workout: For Time 50 Cal Air bike 10 Clean and jerk 185/115# 50 Cal Air bike Accessory Work: 2 Sets Barbell Bulgarian split squat x 20 Each Barbell walking lunges x 20 Each

OCR 111023
Obstacle Racing

OCR 111023

By Lonny Bollinger|2023-11-07T00:21:53+00:00November 8th, 2023|Obstacle Racing|

Warm-Up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets OCR STRENGTH: Deadlift 3 rounds of :30 Max @ 55% of Deadlift 2RM Rest 2:30 between rounds *Focus on speed and perfect form! OCR WOD: 60m OH Plate Walking Lunges 45/35 30 Chest 2 Bar Pull-ups 40m OH Plate Walking [...]

Power Everything 111023
Power Everything

Power Everything 111023

By Lonny Bollinger|2023-11-07T00:21:26+00:00November 8th, 2023|Power Everything|

WARM UP: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs 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) 1RM: Back Squat Deadlift

Performance Unleashed 111023
Performance Unleashed

Performance Unleashed 111023

By Lonny Bollinger|2023-11-07T00:19:04+00:00November 8th, 2023|Performance Unleashed|

Major: Back, Hamstrings Minor: Shoulders Rower: 200m @ 85% pace Deadlift: 10 Reps @ 60% 5 Rounds for time Rest 2 mins 3 Rounds for time 15 Lateral raise 15 Front raise or Plate raise 1 min jump rope Right into… 50 Crunches with block or medball in between knees 50 Russian Twists 1 min [...]

Endurance 111023
Endurance

Endurance 111023

By Lonny Bollinger|2023-11-07T00:18:37+00:00November 8th, 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

Kettlebell Training 111023
Kettlebell Bootcamp

Kettlebell Training 111023

By Lonny Bollinger|2023-11-07T00:15:52+00:00November 8th, 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 111023
Elite Competitor

WodStar Elite Competitor 111023

By Lonny Bollinger|2023-11-07T00:13:02+00:00November 8th, 2023|Elite Competitor|

Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's WOD: For time 100 Cal ski 30 Dball cleans 200/150 Rest 10 Min WOD: For time 100 Cal bike 30 Muscle ups Rest 10 min WOD: For time 100 Cal row 30 Deadlifts (315/225#) Rest 10 min WOD: For time 1 Mile run true form with [...]