AFAP-4 Rounds
Deadlift (135 lbs)
21/18/15/12
KB Clean and Press (35 lbs ea side)
20/16/12/8
Red Lap per Round
Tuesday, April 21, 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
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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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April
(63)
- W.O.D. - 5/1/09
- Chocolate Chip Softies! Ingredients: 3/4 cup whole...
- W.O.D. - 4/30/09
- How many calories do I need each day?
- Spring Clean your diet
- Spotted on ShelvesLean Cuisine Multiserve Pizzas G...
- W.O.D. - 4/29/09
- Philly Cheesesteak Ingredients: 3 oz. raw lean fil...
- W.O.D. - 4/28/09
- Part 2Check it out here are some favorite low-cal,...
- W.O.D. -4/27/09
- Zucchini Nut Muffins Ingredients: 1 1/2 cups shred...
- W.O.D. - 4/26/09
- Part 1Check it out here are some low-cal, low-fat ...
- W.O.D. - 4/25/09
- Fitness and Wellness
- Twice-Baked Potato Ingredients: 1 medium (8-oz.) b...
- W.O.D. - 4/24/09
- Spotted on ShelvesAll-Bran Rolled Fiber WafersIn b...
- 4/23/09
- Trail Mix Explosion PER SERVING (1 heaping cup): 1...
- W.O.D. - 4/22/09
- Spotted on ShelvesContessa Green Cuisine Stir-Fry ...
- W.O.D. - 4/21/09
- Chunky Chicken Salad Ingredients: 1 cup (about 4.5...
- W.O.D. - 4/20/09
- New & Noteworthy Fiber One Toaster Pastry, Chocola...
- 4/19/09
- Pot-of-Gold Rainbow Snack Mix PER SERVING (1 1/3 c...
- W.O.D. - 4/18/09
- Part 2Whip up any of these 2-ingredient morning me...
- W.O.D. - 4/17/09
- Leaf Salad w/ Feta & Apples PER SERVING (entire sa...
- W.O.D. - 4/16/09
- Part 1Whip up any of these 2-ingredient morning me...
- W.O.D. - 4/15/09
- Toasty Turkey Club Ingredients: 2 slices light bre...
- W.O.D. - 4/14/09
- What to eat to beat disease and look youngerSunflo...
- W.O.D. - 4/13/09
- Sweet-tart Fruit Salad PER SERVING (1 1/3 cups): 1...
- W.O.D. -4/12/09
- PART II.Vitamins are good for you. Everyone knows ...
- W.O.D. - 4/11/09
- PB&J Cocoa-nana Trail Mix PER SERVING (3/4 cup): 1...
- W.O.D. - 4/10/09
- PART I.Vitamins are good for you. Everyone knows t...
- W.O.D. - 4/9/09
- Trail Mix PER SERVING (1 cup): 119 calories, 4.5g ...
- W.O.D. - 4/8/09
- Fat-Burning Foods Revealed! The Pros of Protein Fo...
- W.O.D. - 4/7/09
- Cobb Salad Supreme (Entire salad: Approx. 285 calo...
- W.O.D. - 4/6/09
- Nervous? Sluggish? Tempered? Relief may be as clos...
- W.O.D. - 4/5/09
- California Veggie Heaven (Entire salad: Approx. 25...
- W.O.D. - 4/4/09
- Stressed? Sluggish? Moody? Relief may be as close ...
- W.O.D. 4/3/09
- Southwest Salad (Entire salad: Approx. 275 calorie...
- W.O.D. - 4/2/09
- Here's a brief primer on what to eat to keep your ...
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April
(63)
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
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