AFAP-10 Rounds
5 One Leg Step Ups (2 Ct)
5 Pull Ups/10 Inv Rows
Side Plank (10 Sec/Side)
Followed by 4 Blue Laps
Tuesday, May 19, 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.
Contributors
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
Labels
- 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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May
(66)
- W.O.D. - 6/1/09
- California Veggie Heaven Entire salad: Approx. 250...
- W.O.D. - 5/31/09
- Southwest Salad Entire salad: Approx. 275 calories...
- W.O.D. - 5/30/09
- Tuna Salad on Whole WheatPoints value: 6Servings: ...
- W.O.D. - 5/29/09
- Chopped Greek SaladPoints value: 3Ingredients:2 tb...
- W.O.D. - 5/28/09
- Italian Arugula SaladPoints value: 3Ingredients:2 ...
- W.O.D. - 5/27/09
- Metabolism Boosters and Busters-Boosters:Sip green...
- W.O.D. - 5/26/09
- Are you looking for fiber filled foods? If so, try...
- W.O.D. - 5/25/09
- Cool 'n Creamy Fruit Soup PER SERVING (1 cup): 115...
- W.O.D. - 5/24/09
- Peachy-Keen Black Bean Soup PER SERVING (1/8th of ...
- W.O.D. - 5/23/09
- W.O.D. - 5/22/09
- Creamy-Good Eggplant Dip1/4 recipe: 55 calories, <...
- Tuna Noodle Casserole Ingredients: 3 packages Hous...
- W.O.D. - 5/21/09
- Zucchini Pancakes(1 pancake): 50 Calories, <0.5g F...
- W.O.D. - 5/20/09
- Wondering how to survive a trip to the Golden Arch...
- W.O.D. - 5/19/09
- Wondering how to survive a trip to the Golden Arch...
- W.O.D. - 5/18/09
- Looking for a chilly treat? Try these-The Skinny C...
- W.O.D. - 5/17/09
- Police Memorial Workout Results
- Spotted on ShelvesAmy's Organic Light in Sodium Ch...
- W.O.D. - 5/16/09
- Memorial Challenge
- Spotted on ShelvesFage Total 0% Greek Yogurt PER S...
- Spray Butter vs. Light Buttery Spread I Can't Beli...
- W.O.D. - 5/15/09
- W.O.D. - 5/14/09
- Coffee-mate Fat Free or Sugar Free liquid creamers...
- W.O.D. - 5/13/09
- Jennie-O Extra Lean Turkey Bacon Vs. Hormel Real C...
- W.O.D. - 5/12/09
- Fat-Free Cheese vs. Reduced-Fat Cheese Kraft Fat F...
- W.O.D. - 5/11/09
- Spotted on Shelves Baked Classics Potato Crisps - ...
- W.O.D. - 5/10/09
- Secret Foods Worth Seeking OutFruit Pearls - Each ...
- W.O.D. - 5/9/09
- Spotted on ShelvesFiber One Complete Pancake Mix -...
- W.O.D. - 5/8/09
- Vitamins and Suplements
- Spotted on ShelvesKashi Thin Crust Pizzas - One th...
- W.O.D. - 5/7/09
- Spotted on ShelvesThe Skinny Cow Truffle Bars - Ea...
- W.O.D. - 5/6/09
- Spotted On ShelvesPortion-Controlled Quakes - 12 Q...
- W.O.D. - 5/5/09
- Got a sweet tooth? Try these low-calorie treats-Vi...
- W.O.D. - 5/4/09
- Cage Library
- Protect your heart by choosing healthy fats, fiber...
- W.O.D. - 5/3/09
- Better Together- Mix and Match different foods to ...
- W.O.D. - 5/2/09 (MURPH FOR MILLER)
- Natural Defenses- Stay Healthy with these top immu...
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May
(66)
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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