Lonny Bollinger – Page 42

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So far Lonny Bollinger has created 25266 blog entries.

WodStar 101223
Wodstar Daily

WodStar 101223

By Lonny Bollinger|2023-10-10T21:08:40+00:00October 12th, 2023|Wodstar Daily|

Strength: Box Squat: 8 x 3 (82.5%) In 15 mins Build to todays heavy Power Snatch Workout: For Time 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dual KB Front Rack Bulgarian Split Squats x 10 each leg

WodStar Elite Competitor 101423
Elite Competitor

WodStar Elite Competitor 101423

By Lonny Bollinger|2023-10-10T21:07:19+00:00October 12th, 2023|Elite Competitor|

Today is an Active Recovery Day! Get together with your coach and fellow competitors to discuss how the week went. EMOM for 30-35 Minutes around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Suggested Mobility

Military, Law Enforcement, Firefighter 101423
MLF

Military, Law Enforcement, Firefighter 101423

By Lonny Bollinger|2023-10-10T21:06:56+00:00October 12th, 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: 5 Inchworms 10 Over/Under arm swings 10 PVC good mornings x 3 Sets Strength: Back Squats: Complete 6 sets of 3 reps @ 87-90% of 1RM Workout: For Time Complete 3 [...]

OCR 101323
Obstacle Racing

OCR 101323

By Lonny Bollinger|2023-10-10T21:31:40+00:00October 11th, 2023|Obstacle Racing|

Warm-up: 3 Sets Run 100 Meters :20/:20 Lunge position hold 10/10 Plank alternating arm/leg lifts 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 [...]

Power Everything 101323
Power Everything

Power Everything 101323

By Lonny Bollinger|2023-10-10T21:30:10+00:00October 11th, 2023|Power Everything|

Warm-up 3 Sets 15 Meter butt kicks 15 Meter carioca 15 Meter high knees 15 Meter straight 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) TEST: BROAD JUMP DEFICIT SNATCH *W/ weights you get 5 tries to [...]

WodStar 101123
Wodstar Daily

WodStar 101123

By Lonny Bollinger|2023-10-05T17:23:27+00:00October 11th, 2023|Wodstar Daily|

WOD: "19.5" For Time 33-27-21-15-9 Reps of: Thrusters (95/65) Chest-to-bar pull-ups Time cap: 20 minutes

Performance Unleashed 101323
Performance Unleashed

Performance Unleashed 101323

By Lonny Bollinger|2023-10-10T21:20:24+00:00October 11th, 2023|Performance Unleashed|

Major: legs, Minor: Core, Shoulders TRIPLE DOUBLE 10X Use a higher weight and effort for what you did with 12 & 20 rep 2 rounds of 10 reps for 3 supersets. Rest 60-90 Seconds Each set Complete A twice, B twice, and then C twice This should be really HARD! A. 10 Reps Barbell Squat [...]

Endurance 101323
Endurance

Endurance 101323

By Lonny Bollinger|2023-10-10T21:18:36+00:00October 11th, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: 1 mile run 2k row 1 mile run Recovery: Hips and Hamstrings

Kettlebell Training 101323
Kettlebell Bootcamp

Kettlebell Training 101323

By Lonny Bollinger|2023-10-10T21:11:22+00:00October 11th, 2023|Kettlebell Bootcamp|

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

WodStar Elite Competitor 101323
Elite Competitor

WodStar Elite Competitor 101323

By Lonny Bollinger|2023-10-10T21:04:45+00:00October 11th, 2023|Elite Competitor|

Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Strength: Back squat: Work up to a heavy single then EMOM for 6:00 do 5 Back squats at 355/250# Endurance: Bike Hold 700 watts for 1 min Rest 1:00 x 3 Recovery: Hips and Hamstrings

Military, Law Enforcement, Firefighter 101323
MLF

Military, Law Enforcement, Firefighter 101323

By Lonny Bollinger|2023-10-10T21:03:57+00:00October 11th, 2023|MLF|

If you are missing a piece of equipment, click here for our substitution list. Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Strength: Turkish Get ups: 5/5-4/4-3/3-2/2-1/1 (building) WOD: For Time 7 Rounds of 4 Hang snatch (95/65) 17 Push-ups, Alternate rounds with 17 Box jumps (24"/20") (so 4 rounds [...]

OCR 101223
Obstacle Racing

OCR 101223

By Lonny Bollinger|2023-10-10T21:27:46+00:00October 10th, 2023|Obstacle Racing|

Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Then 3 Sets 25 Meter swim :20 Seated arm pumps 20/20 Single leg hip thrusts 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 Ultra Course 3-4 based on [...]