Lonny Bollinger – Page 9

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So far Lonny Bollinger has created 25266 blog entries.

WodStar 112523
Wodstar Daily

WodStar 112523

By Lonny Bollinger|2023-11-21T13:53:13+00:00November 25th, 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

Power Everything 112723
Power Everything

Power Everything 112723

By Lonny Bollinger|2023-11-22T18:48:14+00:00November 25th, 2023|Power Everything|

Warm Up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks 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) CORE: Med Ball Wall Toss: Alternate R-side/L-side: 20/14lbs: 5x30sec Med Ball Over The Shoulder [...]

Performance Unleashed 112723
Performance Unleashed

Performance Unleashed 112723

By Lonny Bollinger|2023-11-22T18:45:47+00:00November 25th, 2023|Performance Unleashed|

Major: Legs, core, anaerobic Minor: legs, Great volume mix up 10 rounds as fast as possible 5 goblet squats #60 DB/#40 3 DB Snatches each side 1 Minute Varied jumprope 2 min rest 4 rounds 400m run 10 T2B 10 Side plank rotations each side 5 burpee box jumps 1 minute rest Recovery: Quads, Hips [...]

Endurance 112723
Endurance

Endurance 112723

By Lonny Bollinger|2023-11-22T18:43:03+00:00November 25th, 2023|Endurance|

Warm-up: 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: As many rounds as possible in 20:00 of: 10 Burpee box jump overs 10 Chest to bar pull ups 20 Goblet lunges 1 KB or DB @50/35 20 Sit ups Recovery: Shoulders and Spine

Kettlebell Training 112723
Kettlebell Bootcamp

Kettlebell Training 112723

By Lonny Bollinger|2023-11-22T18:37:57+00:00November 25th, 2023|Kettlebell Bootcamp|

Warm-up: 1 Set 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Then 5:00 of full body tissue work Workout 1: Every 90 Seconds x 3 Sets (18:00) First 90 Seconds: 10/10 Alternating KB roller press (heavy) + :20 Max rep kettlebell swings (heavy) + :20 max rep Dual KB push press Second 90 Seconds: [...]

WodStar Elite Competitor 112723
Elite Competitor

WodStar Elite Competitor 112723

By Lonny Bollinger|2023-11-22T18:33:43+00:00November 25th, 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 112723

By Lonny Bollinger|2023-11-22T18:28:19+00:00November 25th, 2023|MLF|

Warm-up: 2 Sets 10 Air squats 10 Walking lunges 10 PVC Pass Throughs 10 Touch downs 250 Meter row Endurance: Run 8:00 At 4 min turn around and try to get back to your start line Rest 2 min Run for 6 min At 3 min turn around and try to get back to your start [...]

WodStar 112423
Wodstar Daily

WodStar 112423

By Lonny Bollinger|2023-11-21T13:52:26+00:00November 24th, 2023|Wodstar Daily|

Strength: Back Squat 5x5 82.5% Snatch from high blocks 5x2 70-75% Workout: 4 Rounds for time Assault bike 30/20 cal 10 Burpee Box Jump Over 24/20" 10 Power Snatch 95/65lbs

Power Everything 112623
Power Everything

Power Everything 112623

By Lonny Bollinger|2023-11-22T18:47:55+00:00November 24th, 2023|Power Everything|

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

Performance Unleashed 112623
Performance Unleashed

Performance Unleashed 112623

By Lonny Bollinger|2023-11-22T18:45:16+00:00November 24th, 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 112623
Endurance

Endurance 112623

By Lonny Bollinger|2023-11-22T18:42:50+00:00November 24th, 2023|Endurance|

Warm-up: 400 Meter jog, Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Workout: 2k row 1 mile run 2 mile bike Recovery: Low Back and Legs

Kettlebell Training 112623
Kettlebell Bootcamp

Kettlebell Training 112623

By Lonny Bollinger|2023-11-22T18:36:51+00:00November 24th, 2023|Kettlebell Bootcamp|

Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Workout: 20:00 AMRAP 5/5 Single arm KB squat snatch or regular KB snatch 10/10 ½ Get up to bridge up 10/10 Dual KB suitcase Bulgarian split squats 10 Cal bike *Coach's Notes: Practice the single arm squat snatch prior to starting the [...]