A.F.A.P.-10 Rounds
5 Burpees
5 Pull Over/Sit Up/Stand Up (To make more challenging add Medicine Ball)
5 Rear Lunges (This is a two count exercise, Left side, Right Side=1 rep)
Sunday, March 15, 2009
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Physical fitness and wellness is vitally important to every law enforcement officer. Beyond the ordinary dangers to good health, situations may arise where a human life depends on the endurance, strength, and agility of a responding officer. This blog will be used in conjunction with the Voluntary Fitness Program to provide all officers with helpful fitness tips including a workout of the day (W.O.D.)and nutritional pointers.
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Upcoming Events
Men's Health URBANATHON. 9 mile road race with a six stage obstacle course through the city of Chicago. Click here for more information. October 16, 2010
Work Out Options
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- Equipment (1)
- Events (19)
- Exercises (2)
- Health and Wellness (20)
- Motivation (11)
- Nutrition (151)
- Recipe (119)
- Testing (3)
- Thursday Challenge (17)
- W.O.D. (192)
- Warm-up / Dynamic Flexibility (1)
- What Works for Me (3)
Blog Archive
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2009
(489)
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March
(64)
- W.O.D. - 4/1/09
- Veggie-Friendly Asian Lettuce WrapsPER SERVING (3 ...
- W.O.D. - 3/31/09
- Spotted on Shelves Ready Pac Snack PacsThey're fun...
- W.O.D. - 3/30/09
- Slammin' Slaw Ingredients: One 16-oz. package cole...
- W.O.D. - 3/29/09
- Oakland PD Fallen Hero Work Out-3/28/09
- Spotted on ShelvesKahiki Egg RollsIf you CRAVE aut...
- W.O.D. - 3/28/09
- April W.O.D. Programming
- Upcoming Events
- GuacamoleIngredients: One 15-oz. can early/young p...
- W.O.D. - 3/27/09
- Bars, Bars, Bars... and MORE Bars! Quaker Chewy Gr...
- W.O.D. - 3/26/09
- Turkey ChiliPER SERVING (about 1 cup): 172 calorie...
- W.O.D. - 3/25/09
- Spotted on ShelvesKellogg's Blueberry Muffin Frost...
- W.O.D. - 3/24/09
- Lava Chocolate Cake You'll need four baking rameki...
- W.O.D. - 3/23/09
- The Cage is Open for Business!!
- HOT, HOT, HOT Stuff! New Flavors of Yoplait Light...
- W.O.D. - 3/22/09
- Fish 'n Chips Ingredients: For Fish6 oz. raw cod, ...
- W.O.D. - 3/21/09
- Spotted on ShelvesKraft LiveActive Chewy Granola B...
- W.O.D. - 3/20/09
- WE ARE MOVING!!
- Cheesy Broc Soup Ingredients: 1 tray Green Giant J...
- W.O.D. - 3/19/09
- Big Breakfast NewsNo, this isn't news about enormo...
- W.O.D. Options
- Fitness Group Goals and Objectives
- W.O.D. - 3/18/09
- Happy St. Patty's Day! Try this delicious Shamroc...
- Shrimp, Mango, and Avocado Salad with Sweet & Spic...
- W.O.D. - 3/17/09
- Nutrition
- Spotted on ShelvesEmerald Cocoa Roast Almonds, Dar...
- W.O.D. - 3/16/09
- Pumpkin Bread Ingredients: One 15-oz. can pure pum...
- W.O.D. - 3/15/09
- Mushrooms: The New Mood FoodFeeling a little blue?...
- W.O.D. - 3/14/09
- Chicken Fajita Lettuce CupsPER SERVING (entire rec...
- W.O.D. - 3/13/09
- 7 Key Steps to Losing WeightHere are some strategi...
- W.O.D. - 3/12/09
- Veggie StewPER SERVING (about 1 cup): 100 calories...
- W.O.D. - 3/11/09
- Here's how to get in and out of the supermarket fa...
- W.O.D. - 3/10/09
- Fizzy Fruit Mini MoldsPER SERVING (1 Mini Mold): 3...
- W.O.D. - 3/9/09
- Try these 7 Super Spices to add flavor to your foo...
- W.O.D. - 3/8/09
- Crazy-Creamy Spinach Artichoke Dip Ingredients: On...
- W.O.D. - 3/7/09
- Congrats!!
- Are you looking for online easy access health tips...
- Looking for a Bread Alternative? Try These!1. La T...
- Baseline Testing Update
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March
(64)
Exercise Videos
- Air Squats
- Backward Lunge
- Ball Slams
- Bird Dogs
- Box Jumps
- Burpees
- Dips
- Dive Bomber
- Dot Drill
- Floor Wipers
- Flutter Kicks
- Forward Lunge
- Inverted Row
- Jumping Pull Ups
- KB Clean
- KB Clean and Press
- KB Deadlit
- KB Figure 8
- KB Figure 8 Side Lunge
- KB Figure 8 to Hold
- KB Front Squat
- KB Press
- KB Snatch
- KB Sumo DL High Pull
- KB Swing
- KB Turkish Get Up
- Leg Raises
- Mason Twist
- Medicine Ball Pull Overs
- Medicine Ball-Pull Over, Sit, Stand
- Mountain Climbers
- Plank/Side Plank
- Pull Ups
- Push Ups
- Sandbag Exercises
- Sandbag Half Moon
- Sandbag Zercher Squats
- Seated Knee Tucks
- Sit Ups
- Squat Jumps
- Stability Ball
- Superman
- Supine Bicycle
- Tuck Jump
- Walking Lunges
- Wall Ball
- Wood Chops
jay wigan. 16 mins 30
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