About Lonny Bollinger

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So far Lonny Bollinger has created 25266 blog entries.

WodStar Elite Competitor 101623

By |2023-10-11T17:49:51+00:00October 13th, 2023|Elite Competitor|

Warm-up: 5:00 of related tissue work, then 3 Sets 10 Air squats 10 Walking lunges 10 PVC pass throughs 10 Touch downs 250 Meter row WOD: For Time 1k Row 30 Strict handstand push-ups 30 Toes to bar 500 Row 30 Toes to bar 30 Strict handstand push-ups 1k Row WOD: For Time 100 Double-unders 50 Overhead squats 155/110# 100 Double-unders [...]

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Military, Law Enforcement, Firefighter 101523

By |2023-10-11T17:44:38+00:00October 13th, 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: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets Endurance: Run 3 Miles for time, throw some gear on Find a trail or sand if you can, if [...]

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OCR 101523

By |2023-10-11T18:08:45+00:00October 13th, 2023|Obstacle Racing|

Today is a Rest Day for the program! Recovery: Rest Day Recovery  

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Power Everything 101523

By |2023-10-11T18:06:04+00:00October 13th, 2023|Power Everything|

Warm Up: 2-3 Sets Run 100 Meters 10 Double leg bounding 10 Yard "A" Skip 10/10 Yard Carioca 10 Yard High knees forward, 10 yrd backward 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: Back Squat 1RM Bench [...]

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Performance Unleashed 101523

By |2023-10-11T18:03:21+00:00October 13th, 2023|Performance Unleashed|

Major: Shoulders & Legs Minor: core Engine warmup@ 75% 3 rounds 200m row 10 KB Swings 40/30 2 minute rest 5 Rounds for time: 10 Burpee Deadlifts 50/35lb. 15 Toes-To-Bar or hanging leg raise 3 min rest 10 min to get as far as possible... 3-6-9-12-15.... DB Squat Clean thruster 35/20s *30 Double Unders after [...]

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OCR 101423

By |2023-10-10T21:33:07+00:00October 12th, 2023|Obstacle Racing|

Warm-up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 1 Round 300 Meter run 12/12 Alternating Spiderman stretch 10/10 Spiderman push-ups Run: 2 mile TT, Rest 5min then 2 mile Tabata alternating :20/:10 until distance covered *Ensure proper warm up prior to TT Short course 2 [...]

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Power Everything 101423

By |2023-10-10T21:32:11+00:00October 12th, 2023|Power Everything|

WARM UP: 3 Sets Run or Row 400 Meters 15 PVC Good mornings 20 PVC Pass Throughs 10/10 Up and Over the Fence 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: 1RM: DEFICIT POWER CLEAN SQUAT CLEAN  Recovery: [...]

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Performance Unleashed 101423

By |2023-10-10T21:22:50+00:00October 12th, 2023|Performance Unleashed|

Major: Chest and Back Minor: Shoulders, core 10 Rounds: A. 10 Pull-ups (strict as long as you can, then kip or jump) B. 10 Bench Press #155/135/95 (pick the heaviest weight that you are confident about) 1 minute rest between each movement *Use Lat pulldown if needed. This is a fun one with a partner [...]

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Endurance 101423

By |2023-10-10T21:21:49+00:00October 12th, 2023|Endurance|

Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: emom 10 rounds 30 double unders 20 cal bike or row 10 burpees to target 6 inches above reach 5 dumbbell ground to over head. (2 dumbbells, go heavy! suggested 50/35lb dumbbells) Recovery: Shoulders and Spine

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Kettlebell Training 101423

By |2023-10-10T21:13:13+00:00October 12th, 2023|Kettlebell Bootcamp|

Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10Touch downs 250 Meter row or run Strength: EMOM for 12:00 Min 1: 15 Dual KB roller press Min 2: 10 Dual KB lawnmowers Min 3: 10/10 Single KB side plank hip taps Workout: Intervals (:45 Max reps, :15 Rest, complete each exercise before moving to the [...]

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