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So far Lonny Bollinger has created 25266 blog entries.

WodStar 102123
Wodstar Daily

WodStar 102123

By Lonny Bollinger|2023-10-17T00:15:31+00:00October 21st, 2023|Wodstar Daily|

Strength: Bench Press 5x5 @2111 Clean from blocks at knee 3x3, 2x2, 2x1 Workout: 10 Min AMRAP 20 Cal Ski erg 15 Toes to bar 15 Power cleans 185/135# Accessory Work: 3 Sets Single Arm Dumbbell Rows x10 (pull to hip) Dumbbell Press x10

Wodstar Affiliate 102923
Wodstar Affiliate

Wodstar Affiliate 102923

By Lonny Bollinger|2023-10-20T15:46:15+00:00October 20th, 2023|Wodstar Affiliate|

Today is a Recovery Day for the Program!

Wodstar Affiliate 102823
Wodstar Affiliate

Wodstar Affiliate 102823

By Lonny Bollinger|2023-10-20T15:45:28+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Strength: Bench press: 10-8-8-6 Kettlebell pull overs: 12/12 x 4 sets WOD: 1:00 Max reps each movement Burpee box jump (24"/20") Pull-ups Ball slams (20/15) Cal bike Rest as needed x 4 Sets *Notes: With the rest at the end of each round, [...]

Wodstar Affiliate 102723
Wodstar Affiliate

Wodstar Affiliate 102723

By Lonny Bollinger|2023-10-20T15:45:05+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Strength: EMOM for 3:00, 4 Power cleans (60%) Rest 2:00 EMOM for 3:00, 3 Power cleans (70%) Rest 2:00 EMOM for 3:00, 2 Power cleans (80%) Rest 2:00 EMOM for 3:00, 1 Power cleans (1RM) WOD: 10:00 AMRAP 20/20 [...]

Wodstar Affiliate 102623
Wodstar Affiliate

Wodstar Affiliate 102623

By Lonny Bollinger|2023-10-20T15:44:29+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Strength: EMOM for 10:00 Min 1: 2 Rope climbs Min 2: 1/1 Barbell on back box step up (increase 1 rep each leg every set, pick a challenging weight) WOD: 12:00 AMRAP Accumulate 10 Rope climbs at any point 10 Ring dips 10 Box [...]

Wodstar Affiliate 102523
Wodstar Affiliate

Wodstar Affiliate 102523

By Lonny Bollinger|2023-10-20T15:44:10+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 5:00 of related tissue work, then 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans Strength: Clean and jerk: Rest as needed after each set 1.1.1.1.1 1.1.1.1 1.1.1 1.1 1 WOD: For Time 30 Inverted Row + 30 GHD sit-ups Then 5-4-3-2-1 Clean & Jerk (70% of today's) 200 Meter run after [...]

Wodstar Affiliate 102423
Wodstar Affiliate

Wodstar Affiliate 102423

By Lonny Bollinger|2023-10-20T15:42:54+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 5:00 of related tissue work, then 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Superset Deadlift (80%) x 5 Seated box jump x 5 Reps (sit at parallel and jump to a 24"/20" box, build in height) Rest 1:30 after superset, x 4 Sets Kettlebell roller press: 12/12-10/10-10/10-8/8 WOD: With a continuous [...]

Wodstar Affiliate 102323
Wodstar Affiliate

Wodstar Affiliate 102323

By Lonny Bollinger|2023-10-20T15:42:36+00:00October 20th, 2023|Wodstar Affiliate|

Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Strength: Snatch from the blocks 2 pulls + 1 snatch x 4 sets (below knee) 1 pull + 2 snatch x 4 sets (above knee) Rope climb: 3 sets of 2 ascents WOD 1: 6:00 AMRAP 1 Rope Climb [...]

Kettlebell Training 102223
Kettlebell Bootcamp

Kettlebell Training 102223

By Lonny Bollinger|2023-10-18T16:59:32+00:00October 20th, 2023|Kettlebell Bootcamp|

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 Workout 1: 12:00 Time Cap, work the order, rest as needed, increasing weight 12/12-10/10-8/8-6/6 KB renegade row with support 12/12/-10/10-8/8-6/6 Single Arm Kettlebell Cradle/Single Arm Suitcase Box Step Ups 12-10-8-6 Dual KB push press Rest 1-3:00 Between workouts [...]

WodStar Elite Competitor 102223
Elite Competitor

WodStar Elite Competitor 102223

By Lonny Bollinger|2023-10-18T16:52:01+00:00October 20th, 2023|Elite Competitor|

Today is a Rest Day! Here is Your Mobility

Military, Law Enforcement, Firefighter 102223

By Lonny Bollinger|2023-10-18T16:39:26+00:00October 20th, 2023|MLF|

Here’s today’s Military, Law Enforcement, and Firefighter workout. If you are in need of a movement substitution you can click here for our substitution list. Low Volume for a couple days...reset the system WARM-UP 3 Sets 10 Air squats 10 Lunges 10 PVC pass throughs 10 Touch downs 250 Meter row ENDURANCE: Row 5k @ [...]

OCR 102223
Obstacle Racing

OCR 102223

By Lonny Bollinger|2023-10-18T17:19:48+00:00October 20th, 2023|Obstacle Racing|

REST DAY - Yoga, hike, fun with family/friends, play Rest Day Recovery