Lonny Bollinger – Page 37

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So far Lonny Bollinger has created 25266 blog entries.

WodStar 101823
Wodstar Daily

WodStar 101823

By Lonny Bollinger|2023-10-11T17:58:36+00:00October 18th, 2023|Wodstar Daily|

Optional conditioning: Running or Rowing 1,000 Meters x 3 full recovery between

OCR 102023
Obstacle Racing

OCR 102023

By Lonny Bollinger|2023-10-17T00:22:10+00:00October 18th, 2023|Obstacle Racing|

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's OCR Strength: Deadlift 10 sets of 2 reps @ 60% of 1RM OCR WOD: For Time: 1000 Meter Row 50 Thrusters (45 pounds) 30 Pull-Ups OCR Challenge Double handed farmers carry shuttle, heavy weight carry [...]

Power Everything 102023
Power Everything

Power Everything 102023

By Lonny Bollinger|2023-10-17T00:21:54+00:00October 18th, 2023|Power Everything|

Warm Up: High knees Butt kickers Carioca Broad Jumps Double Leg Bounding 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) CORE: 3X20 GHD Sit ups Med Ball Slams: 5x10 -40/30lbs Med Ball Toss: 5x10 40/30lbs: W/ SPRINTS AFTER REP [...]

Performance Unleashed 102023
Performance Unleashed

Performance Unleashed 102023

By Lonny Bollinger|2023-10-17T00:19:00+00:00October 18th, 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 102023
Endurance

Endurance 102023

By Lonny Bollinger|2023-10-17T00:17:41+00:00October 18th, 2023|Endurance|

Warm-up: 2 Sets 20 Yard “A” Skip 20 Yard Butt Kicks 10 Yard Carioca each direction 20 Yard High Knees 10 Inch Worm Push-ups 5 PVC Figure 8’s each direction Workout: 10 rounds for time of: • 200-m run • 10 single arm dumbbell overhead squats 5 per side This will challenge mobility greatly. Take [...]

Kettlebell Training 102023
Kettlebell Bootcamp

Kettlebell Training 102023

By Lonny Bollinger|2023-10-17T00:14:18+00:00October 18th, 2023|Kettlebell Bootcamp|

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

WodStar Elite Competitor 102023
Elite Competitor

WodStar Elite Competitor 102023

By Lonny Bollinger|2023-10-17T00:10:58+00:00October 18th, 2023|Elite Competitor|

Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog WOD: Partner workout 150 Cal bike (10's back and forth) Rest 1 min Do Max muscle-ups in 3 minutes as a pair Rest 5 min Then 100 cal bike with partner Rest 1 min Do max muscle-ups in 3 minutes as pair Recovery: [...]

Military, Law Enforcement, Firefighter 102023
MLF

Military, Law Enforcement, Firefighter 102023

By Lonny Bollinger|2023-10-17T00:10:29+00:00October 18th, 2023|MLF|

Today is an Rest Day Work on your MOBILITY HERE

WodStar 101723
Wodstar Daily

WodStar 101723

By Lonny Bollinger|2023-10-11T17:58:12+00:00October 17th, 2023|Wodstar Daily|

Strength: 2" Deficit Deadlift 3x3 Strength 2: Every 2 min x10 1 - 10 Cal Row + 15 Chest to bar Pull Ups 2 - 10 Cal Row + 15 Burpees over erg Workout: 800 Meter Sled drag

OCR 101923
Obstacle Racing

OCR 101923

By Lonny Bollinger|2023-10-17T00:21:24+00:00October 17th, 2023|Obstacle Racing|

Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Run: 5:00, 2:30 Rest, 6:00, 3:00 Rest, 7:00, Done Short course 1-2 Medium course 2 Long Course 2-3 [...]

Power Everything 101923
Power Everything

Power Everything 101923

By Lonny Bollinger|2023-10-17T00:21:13+00:00October 17th, 2023|Power Everything|

WARM UP: 3 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 1 Strict pull-up 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: Back Squats: 5 @ 50 3 [...]

Performance Unleashed 101923
Performance Unleashed

Performance Unleashed 101923

By Lonny Bollinger|2023-10-17T00:17:04+00:00October 17th, 2023|Performance Unleashed|

Major: Shoulders & Legs Minor: core Warmup: 400m run@ 50-60% 30 Second farmers walk holding #45in each hand 5 box jumps (box or bench) 2 Rounds Into 10 Minute EMOM Minute 1: 12 DB Deadlift with 2 Second eccentric lower #70/45 Minute 2: 20 Box runners on bench or box, 10 each leg with explosive [...]