Endurance – WODStar

Endurance 100123
Endurance

Endurance 100123

By Lonny Bollinger|2023-09-27T17:06:10+00:00September 29th, 2023|Endurance|

Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings

Endurance 093023
Endurance

Endurance 093023

By Lonny Bollinger|2023-09-26T18:24:51+00:00September 28th, 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: Every 8 mins for 40 mins 400 m run 15 dumbbell thrusters 50/35 400 m run (should take about 4 mins to complete a [...]

Endurance 092923
Endurance

Endurance 092923

By Lonny Bollinger|2023-09-26T18:23:46+00:00September 27th, 2023|Endurance|

Warm-up: 3 Sets Arm Circles 30 seconds PVC pipe pass throughs 30 seconds knee push ups 10 reps 5-10 pull ups :60 Jump rope Workout: For Time 30-20-10 cal ski Pushups rest 5 mins then... 10-20-30 cal ski pushups Recovery: Low Back, Hips and Hamstrings

Endurance 092823
Endurance

Endurance 092823

By Lonny Bollinger|2023-09-26T18:22:06+00:00September 26th, 2023|Endurance|

Warm-up 2-3 sets 200 m jog 30 ft leg swing 30 ft lunge 30 ft inch worm Workout: For 30:00 5 rounds for times 20 cal bike 20 burpees rest 3 mins Recovery: Shoulders and Spine

Endurance 092723
Endurance

Endurance 092723

By Lonny Bollinger|2023-09-21T20:14:05+00:00September 25th, 2023|Endurance|

Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings 20 PVC Overhead Squats 20 PVC Pass Throughs Workout: For 30:00 Min 1: 10-20 cal row Min 2: 8-15 Kettlebell swings Min 3: 30-60 Double-unders Repeat for 10 rounds (30 mins) Goal is to have 30-20 secs of [...]

Endurance 092623
Endurance

Endurance 092623

By Lonny Bollinger|2023-09-21T20:13:51+00:00September 24th, 2023|Endurance|

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 Workout: For Time 1 mile run 50 push ups 1200 m run 40 push ups 800 m run 30 push ups 400 m run 20 push ups [...]

Endurance 092423
Endurance

Endurance 092423

By Lonny Bollinger|2023-09-21T20:13:19+00:00September 22nd, 2023|Endurance|

Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings

Endurance 092423
Endurance

Endurance 092423

By Lonny Bollinger|2023-09-21T20:13:04+00:00September 22nd, 2023|Endurance|

Rest/Recover day Take 60 Minutes and do a moderate activity like yoga, hike, bike ride, etc. Recovery: Low Back, Hips and Hamstrings

Endurance 092323
Endurance

Endurance 092323

By Lonny Bollinger|2023-09-19T13:49:31+00:00September 21st, 2023|Endurance|

Warm-up: 800 Meter jog 5:00 of any needed tissue work. Workout: For Times/Reps: 100 cal bike rest 2 mins then... Metcon (AMRAP - Reps) 5 min Amrap 20 air squats 20 situps rest 2 mins then... Metcon (Time) For Time: 100 cal bike Recovery: Hips and Hamstrings

Endurance 092223
Endurance

Endurance 092223

By Lonny Bollinger|2023-09-19T13:48:37+00:00September 20th, 2023|Endurance|

Warm up: 3 sets 200 m jog 20 lunges 15 leg swings 10 air squats 5 push ups Workout: Four sets for times: Row 750 meters 10 burpee box jumps 20 jump lunges Rest 90 seconds Try to keep your sets within 10 seconds of each other from fastest to slowest. I want you starting to [...]

Endurance 092123
Endurance

Endurance 092123

By Lonny Bollinger|2023-09-19T13:47:40+00:00September 19th, 2023|Endurance|

Warm-up: Jog for 2 Minutes Rest for 1 Minute Jog for 1 Minute Workout: 10 sets 2:30 min amrap Run 200 meters amrap of burpees with time remaining rest 30 seconds repeat Recovery: Shoulders and Spine

Endurance 092023
Endurance

Endurance 092023

By Lonny Bollinger|2023-09-14T18:36:42+00:00September 18th, 2023|Endurance|

Complete Rest Day! Rest Day Recovery