Lonny Bollinger – Page 40

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So far Lonny Bollinger has created 25266 blog entries.

Power Everything 101723
Power Everything

Power Everything 101723

By Lonny Bollinger|2023-10-11T18:07:02+00:00October 15th, 2023|Power Everything|

Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming

Performance Unleashed 101723
Performance Unleashed

Performance Unleashed 101723

By Lonny Bollinger|2023-10-11T18:04:16+00:00October 15th, 2023|Performance Unleashed|

Major: legs, chest, back Minor: Core, Shoulders Strength 5 rounds With same weight moving up 5 Front Squat 5 Push-press Ex. 95, 115, 135, 155, 185 2 mins rest Unilateral AMRAP 8 min 10 DB rows, on bench, each side 10 Single arm chest press on same bench 2 min rest 4 rounds for time [...]

Endurance 101723
Endurance

Endurance 101723

By Lonny Bollinger|2023-10-11T18:01:00+00:00October 15th, 2023|Endurance|

Warm-up: :30 Jump rope 10 Hand release push-ups 10/10 Toe touches 10 PVC pass throughs x 2-3 Rounds Workout: 20:00 As Many Rounds As Possible 100 Wall balls Into... 50 Burpee box jumps Into Max cal row until the time cap Recovery: Low Back, Hips and Hamstrings

Endurance 101623
Endurance

Endurance 101623

By Lonny Bollinger|2023-10-11T18:00:29+00:00October 14th, 2023|Endurance|

Warm-up: 50 feet of the following leg swings lunges inch worms butt kickers lateral lunges broad jumps 5:00 of any needed tissue work. Workout:AMRAP 10k row work for 4 mins rest for 2 mins continue until you complete 10k meters note the distance every set males should be rowing 1k per 4 mins females should [...]

Kettlebell Training 101623
Kettlebell Bootcamp

Kettlebell Training 101623

By Lonny Bollinger|2023-10-11T17:53:32+00:00October 14th, 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

Military, Law Enforcement, Firefighter 101623

By Lonny Bollinger|2023-10-11T17:45:05+00:00October 14th, 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: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Endurance: Swim 1500 Meters for time Rest 5 min Every Minute on the Minute for 10:00 [...]

WodStar 101423
Wodstar Daily

WodStar 101423

By Lonny Bollinger|2023-10-10T21:13:58+00:00October 14th, 2023|Wodstar Daily|

Rowing 3 Sets 350m, 300, 250, 200 rest walk back to start rest 5 min between sets

OCR 101623
Obstacle Racing

OCR 101623

By Lonny Bollinger|2023-10-11T18:09:08+00:00October 14th, 2023|Obstacle Racing|

Warm-up: 5/5 Scorpians :20 Up dog hold :20/20 Couch stretch 5 Inchworms x 2 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 out maximum distance unbroken, return with breaks [...]

Power Everything 101623
Power Everything

Power Everything 101623

By Lonny Bollinger|2023-10-11T18:06:25+00:00October 14th, 2023|Power Everything|

WARM UP; 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 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) TEST: Deadlift 1RM Max Height Box Jump Recovery: Hips and Hamstrings

Performance Unleashed 101623
Performance Unleashed

Performance Unleashed 101623

By Lonny Bollinger|2023-10-11T18:03:41+00:00October 14th, 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 101523
Endurance

Endurance 101523

By Lonny Bollinger|2023-10-11T18:00:09+00:00October 13th, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout:AMRAP 400 m run rest 1 min 200 m run rest 1 min 300 m run rest 1 min 100 m run walk 300 meters 4 sets these should be max effort sprints note the time to complete all four sets Recovery: Hips and Hamstrings

Kettlebell Training 101523
Kettlebell Bootcamp

Kettlebell Training 101523

By Lonny Bollinger|2023-10-11T17:53:08+00:00October 13th, 2023|Kettlebell Bootcamp|

Warm-up 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog Strength: 10-12:00 Time Cap, Rest where needed 12/12 Dual KB bulgarian split squats Max rep wide grip pull ups Max rep dips on rings, bar, or KBs x 4-5 Sets within the time cap, rest to maximize each set Workout: 12:00 AMRAP [...]