About Lonny Bollinger

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So far Lonny Bollinger has created 25266 blog entries.

Performance Unleashed 120223

By |2023-11-28T14:51:08+00:00November 30th, 2023|Performance Unleashed|

Major: Legs Minor: Back Warm-up: Metabolic mobility for hips and legs + Aerobic primer (All options to choose from: Jumprope, rower,  bike, or light run for 5-10 mins) 10 Rounds of 10 Back Squats at bodyweight (or close) 10 Seated Cable Rows or pulldowns (medium weight) 3 mins rest 60-50-40-30-20-10 6-5-4-3-2-1 Double unders DB Snatches [...]

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Endurance 120223

By |2023-11-28T14:50:45+00:00November 30th, 2023|Endurance|

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 Workout: 20-15-10-5 Barbell or DB ground to overhead -after each set- 25/20 cal assault bike 20 box jumps Recovery: Low Back, Hips and Hamstrings

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WodStar 113023

By |2023-11-28T14:43:56+00:00November 30th, 2023|Wodstar Daily|

WOD: "18.3" 2 Rounds for time of: 100 Double-unders 20 Overhead squats (115/80) 100 Double-unders 12 Ring muscle-ups 100 Double-unders 20 Dumbbell snatches (50/35) 100 Double-unders 12 Bar muscle-ups Time cap: 14 Minutes

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WodStar Elite Competitor 120223

By |2023-11-28T14:40:11+00:00November 30th, 2023|Elite Competitor|

Warm-up: Tissue work for Shoulders and Hips, then 1 round of: 15 Snatch balance with PVC or unloaded bar 25 Touch downs Endurance: 100 Cal row 100 Cal bike 100 Cal ski Strength: Snatch: Complete 3 sets of 3 reps 80-85% of 1RM Hang squat snatch: 3 Sets of 3 Reps *Notes: Rest as needed, todays focus is snatching [...]

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Military, Law Enforcement, Firefighter 120223

By |2023-11-28T14:39:49+00:00November 30th, 2023|MLF|

Warm-up: Swim 50 Meters 10 Push-up walk outs 10 Touch downs 10 Over under arm swings x 2 Endurance: Swim 500 meter, rest 5 min 400 meter, rest 4 min 300 meter, rest 3 min 200 meter, rest 2 min 100 meter, rest 1 min X 3 Then put some fins on and do 3 [...]

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Power Everything 120123

By |2023-11-28T14:53:41+00:00November 29th, 2023|Power Everything|

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

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Power Everything 120123

By |2023-11-28T14:53:19+00:00November 29th, 2023|Power Everything|

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

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Performance Unleashed 120123

By |2023-11-28T14:50:03+00:00November 29th, 2023|Performance Unleashed|

Major: Chest Minor: Shoulder, Core, Triceps Suggested Warmup: Rower 200m @ 70% 10 Push-ups 10 Jumping Jacks 3 rounds 21-15-9 Reps Of: DB Hang Cleans 45/30s Push-Ups on dumbells (thumbs up grip) As fast as possible, rest 2 mins before moving on to next set Rest 2min 5-10-15 Strength Incline Bench Dropset Single Arm upright [...]

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Endurance 120123

By |2023-11-28T14:49:32+00:00November 29th, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: Cash in: 400 m row 400 m run 40 sit ups Into: 4 Rounds 10 Hang cleans 10 Air squats Into: 400 m row 400 m run 40 sit ups Into: 4 rounds 10 Pull ups 10 Front squats Cash out: 400 m row [...]

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Kettlebell Training 120123

By |2023-11-28T14:44:51+00:00November 29th, 2023|Kettlebell Bootcamp|

Today is an Active Rest day for the program! Pick one of the following: Option 1: Cardio Piece of Choice 5-10:00 Warm-up Pace (50%) 15 Minutes at 60% Pace 15 Minutes at 70% Pace 5 Minutes at 80% Pace 3 Minutes at 85-90% Pace 1 Minute at 100% Pace 5 Minutes at 50% Pace Option [...]

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