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So far Lonny Bollinger has created 25266 blog entries.

OCR 110423
Obstacle Racing

OCR 110423

By Lonny Bollinger|2023-10-31T14:12:50+00:00November 2nd, 2023|Obstacle Racing|

REST DAY - Play, mobility, just chill and have fun Rest Day Recovery

Power Everything 110423
Power Everything

Power Everything 110423

By Lonny Bollinger|2023-10-31T14:12:33+00:00November 2nd, 2023|Power Everything|

WARM UP: 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Any other stretches needed 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: Standing Dumbbell Squat Jumps: 5x10 [...]

Performance Unleashed 110423
Performance Unleashed

Performance Unleashed 110423

By Lonny Bollinger|2023-10-31T14:08:01+00:00November 2nd, 2023|Performance Unleashed|

Today is an Active Rest Day for the Program! Today aim for 10,000 Steps or some active recovery that you enjoy. Each week there will be 2 Rest days as a break away from weights or challenging activity are important. I know momentum feels good but you can keep this up with a day that [...]

Endurance 110423
Endurance

Endurance 110423

By Lonny Bollinger|2023-10-31T14:07:39+00:00November 2nd, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 5 sets 60 cal bike 20 burpees 40 double unders rest 3 mins Recovery: Hips and Hamstrings

Kettlebell Training 110423
Kettlebell Bootcamp

Kettlebell Training 110423

By Lonny Bollinger|2023-10-31T14:03:09+00:00November 2nd, 2023|Kettlebell Bootcamp|

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

WodStar 110223
Wodstar Daily

WodStar 110223

By Lonny Bollinger|2023-10-31T14:00:46+00:00November 2nd, 2023|Wodstar Daily|

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

WodStar Elite Competitor 110323
Elite Competitor

WodStar Elite Competitor 110323

By Lonny Bollinger|2023-10-31T13:54:43+00:00November 1st, 2023|Elite Competitor|

Warm-Up: 5:00 of tissue work for shoulders and hips, then 2 Sets 10 x PVC pipe pass throughs 10/10 Single ArmÂ KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up WOD: For time 1K row 50 Strict handstand push-ups, 6" deficit flat hand Rest 20 min WOD: For time Push Dog sled (240/170#) total weight for 180' 10 DB snatch (100/70#) [...]

Military, Law Enforcement, Firefighter 110323
MLF

Military, Law Enforcement, Firefighter 110323

By Lonny Bollinger|2023-10-31T13:54:16+00:00November 1st, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

WodStar 110123
Wodstar Daily

WodStar 110123

By Lonny Bollinger|2023-10-25T17:44:08+00:00November 1st, 2023|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

Power Everything 110323
Power Everything

Power Everything 110323

By Lonny Bollinger|2023-10-31T14:11:32+00:00November 1st, 2023|Power Everything|

WARM UP: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold 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: Front Squats: 5 @40 5 @50 5 @60: 10 min emom [...]

OCR 110323
Obstacle Racing

OCR 110323

By Lonny Bollinger|2023-10-31T14:11:51+00:00November 1st, 2023|Obstacle Racing|

Warm-Up 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Run: 10 miles, Tempo @ 20-25seconds slower than 10K TT pace / mile Recovery: Low Back and Legs

Performance Unleashed 110323
Performance Unleashed

Performance Unleashed 110323

By Lonny Bollinger|2023-10-31T14:06:50+00:00November 1st, 2023|Performance Unleashed|

Major: Legs Minor: Back Warm-up: Metabolic mobility for hips and legs + Aerobic primer (All options to choose from: Jumprope, rower, bike, or light run for 5-10 mins) 10 Rounds of 10 Back Squats at bodyweight (or close) 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest 60-50-40-30-20-10 6-5-4-3-2-1 Double unders DB Snatches [...]