About Lonny Bollinger

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So far Lonny Bollinger has created 25266 blog entries.

OCR 100523

By |2023-10-03T19:25:40+00:00October 3rd, 2023|Obstacle Racing|

Warm-up: 10:00 - Run Warm-up include high skips, butt kickers, walking lunges and side crossovers 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Run: 8 x 400m repeats, rest :60, perform until pace deteriorates or 8 rounds which ever comes first. *Hold splits 2 – 3 sec Recommended [...]

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Performance Unleashed 100523

By |2023-10-03T19:21:33+00:00October 3rd, 2023|Performance Unleashed|

Major: Shoulders, Biceps, Triceps Minor: Anaerobic 3 Rounds Single arm upright rows 12 (with plate or DB) Plate raise  12 60 Second rest Into.. Sprints on Assault bike, bike or treadmill 30 Seconds All out 60 Second rest 3 rounds Bicep and Tricep countdown With same weight Start at 10 and work way down to [...]

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Endurance 100523

By |2023-10-03T19:21:21+00:00October 3rd, 2023|Endurance|

Complete Rest Day! Rest Day Recovery

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Kettlebell Training 100523

By |2023-10-03T19:17:36+00:00October 3rd, 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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WodStar Elite Competitor 100523

By |2023-10-03T19:09:29+00:00October 3rd, 2023|Elite Competitor|

Warm-up: 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets WOD: For Time, With Partner 200 Dball cleans over 42" box, after every 20 do 5 strict parallette handstand push-ups with just abmat So each person does 100 dball cleans and everyone does the 5 strict paralette handstand push-ups [...]

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Military, Law Enforcement, Firefighter 100523

By |2023-10-03T19:09:11+00:00October 3rd, 2023|MLF|

Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Strength: Bench Press: Complete 5 sets of 10 reps, make it challenging Workout: For Time Complete 5 Rounds of: 50' Sled Push (150/105) 50' Farmers Carry Holding (85/55) Dumbbells 2, 15 Foot Rope Climbs Strength: Seated [...]

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WodStar 100323

By |2023-09-27T17:04:37+00:00October 3rd, 2023|Wodstar Daily|

OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps of: Dumbbell squats Burpees Then, WORKOUT 18.2A: 1-rep-max clean 12-min. cap for 18.2 AND 18.2a

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WodStar Elite Competitor 100423

By |2023-09-27T16:57:22+00:00October 2nd, 2023|Elite Competitor|

Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Endurance/skill: Work on triple-unders for 20 min WOD: For Time 10 Cal bike 10 Wall ball (30/20#) x 10 Notes, goal is to go unbroken through the [...]

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Military, Law Enforcement, Firefighter 100423

By |2023-09-27T16:51:10+00:00October 2nd, 2023|MLF|

Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Strength: Front squats: Complete 7 Doubles @ 85-90% of 1RM Workout: 3 Rounds For Time 500 Meter Row 30 Push Ups 30 Box Jumps (24"/20”) Work: 1:00 Max rep alternating tire strikes with sledge hammer, or max rep heavy [...]

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