Power Everything

WodStar 120523
Wodstar Daily

WodStar 120523

By Lonny Bollinger|2023-11-30T14:32:28+00:00December 5th, 2023|Wodstar Daily|

Strength: Box Squat 8 x 3 Reps (82.5%) Strength 2: In 15 mins Build to todays heavy Power Snatch Workout: 4 Rounds Run 400 meter 7 Muscle Ups 10 Deadlift 225/155# Accessory Work: 3 Sets Dumbbell Bulgarian split squats x 10 each leg

Power Everything 120623
Power Everything

Power Everything 120623

By Lonny Bollinger|2023-11-30T15:52:51+00:00December 4th, 2023|Power Everything|

Warm Up: :20 Seated arm pumps Thoracic flow x 2 Sets 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) STRENGTH: Back Rack BB Single Leg step up: 20”: @ 135: 4x10ea leg -pair w/ 250m row sprint *rest 3 [...]

WodStar 120423
Wodstar Daily

WodStar 120423

By Lonny Bollinger|2023-11-30T14:31:44+00:00December 4th, 2023|Wodstar Daily|

Running 12 Sets 1 Min max effort 3 Min rest in between

Power Everything 120523
Power Everything

Power Everything 120523

By Lonny Bollinger|2023-11-30T15:52:30+00:00December 3rd, 2023|Power Everything|

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 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) TRACK DAY: Prowler Push to 20 yard sprint: [...]

WodStar 120323
Wodstar Daily

WodStar 120323

By Lonny Bollinger|2023-11-30T14:31:05+00:00December 3rd, 2023|Wodstar Daily|

Rowing 12 Sets 1 Min max effort row 3 Min rest in between

Power Everything 120423
Power Everything

Power Everything 120423

By Lonny Bollinger|2023-11-30T15:51:53+00:00December 2nd, 2023|Power Everything|

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 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 [...]

WodStar 120223
Wodstar Daily

WodStar 120223

By Lonny Bollinger|2023-11-28T14:46:35+00:00December 2nd, 2023|Wodstar Daily|

Strength: Bench Press 5x5 @2111 Clean + Front Squat + Jerk Sets 1-3 = 3 reps 70% 4-6 = 2 reps 75% 7-8 = 1 rep at 80% Workout: 8:00 AMRAP 2 Legless Rope Climb 4 Clean and jerks 225/175# 6 Alt Pistols Accessory Work: 3 Sets Tricep extension x10 Dumbbell Hammer curls x10

Power Everything 120323
Power Everything

Power Everything 120323

By Lonny Bollinger|2023-11-30T15:51:32+00:00December 1st, 2023|Power Everything|

Warm Up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks 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) STRENGTH: Chain Back Squats: 5 @50 3 @60 1 @70: [...]

Power Everything 120223
Power Everything

Power Everything 120223

By Lonny Bollinger|2023-11-28T14:54:32+00:00November 30th, 2023|Power Everything|

Today is a rest day for the program! Rest Day Recovery is made for days like this..

Power Everything 120223
Power Everything

Power Everything 120223

By Lonny Bollinger|2023-11-28T14:54:14+00:00November 30th, 2023|Power Everything|

Today is a rest day for the program! Rest Day Recovery is made for days like this..

WodStar 113023
Wodstar Daily

WodStar 113023

By Lonny Bollinger|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

Power Everything 120123
Power Everything

Power Everything 120123

By Lonny Bollinger|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