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So far Lonny Bollinger has created 25266 blog entries.

Military, Law Enforcement, Firefighter 101923

By |2023-10-17T00:09:25+00:00October 17th, 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. Warm-up: :20/:20 Couch stretch 10/10Front to back leg kicks 5 Inchworm push-ups x 3 Sets STRENGTH: Bench Press: 3 sets of 10 reps--make them hard, rest as needed 4:00 AMRAP Max Power [...]

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Kettlebell Training 101623

By |2023-10-11T17:56:22+00:00October 16th, 2023|Kettlebell Bootcamp|

Today is an Active Rest day for the program! Pick one of the following: Choose ONE of the following Options Run: 400m repeats, recovery jog 200m, perform until pace or form deteriorates Row: 500m repeats, recovery row 250m, perform until pace or form deteriorates Recovery: Rest Day Recovery

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Kettlebell Training 101823

By |2023-10-11T17:54:44+00:00October 16th, 2023|Kettlebell Bootcamp|

Warm up: Run or Row200 Meters 15 Pogo Jumps :20/:20 Couch stretch :20 Over/under arm swings Workout 1: 10-12:00 Time Cap 1:00 Of KB Bridge floor press 10 KB rescue get ups (all one direction) 1:00 KB pull overs 10 KB rescue get ups (all other direction) X 4-5 rounds not for time *Coach's notes for workout 1: KB [...]

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WodStar Elite Competitor 101823

By |2023-10-11T17:51:37+00:00October 16th, 2023|Elite Competitor|

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 Strength: Back squat: Work to a heavy single Then EMOM for 6:00 5 Back squats at 80% of that single WOD: For time 400 Run on [...]

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Military, Law Enforcement, Firefighter 101823

By |2023-10-11T17:46:14+00:00October 16th, 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. Warm-Up: 2 rounds 250 Meter row 10 Air Squats 10 PVC pass throughs 10 spider man push-ups 5 pull-ups Endurance: Run Find a hill and do 6 hill sprints about 100 meters long. Rest as needed [...]

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OCR 101823

By |2023-10-11T18:10:08+00:00October 16th, 2023|Obstacle Racing|

Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run OCR Strength: Weighted Pull-up, build up to a single 1RM OCR WOD: 3 Rounds for time of: 400m Run 21 RKB Swings 53/35# 12 Pull-ups *12min time cap OCR Challenge: Double Unders 5 minutes to obtain max [...]

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Power Everything 101823

By |2023-10-11T18:07:25+00:00October 16th, 2023|Power Everything|

Today is a rest day for the program! Rest Day Recovery

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Performance Unleashed 101823

By |2023-10-11T18:04:37+00:00October 16th, 2023|Performance Unleashed|

Major: Chest and Back Minor: Shoulders, core Warmup: 1 minute Assault bike or rower 10 burpees 3 rounds Tempo & Strength 3 Second eccentric lower on both exercises 4 Rounds A. 10 cable Pulldowns (pull ups if not available) B. 10 Incline Bench Press 55-60% 1rm 1 minute rest between each movement 3 minute rest [...]

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Endurance 101823

By |2023-10-11T18:01:17+00:00October 16th, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 30 min amrap •200-meter single-arm farmers carry (walk), find a heavy object to carry goal 45/35lbs (switch arms as needed) •30 V-ups •60 Sit-ups •120 bicycle crunches. Recovery: Hips and Hamstrings

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