AFAP-2 Rounds
25 SDLHP (95 lbs)
25 Flutter Kicks
25 KB Lunges (2 Ct)
25 Standing Overhead Presses (95 lbs)
25 Sit Ups
25 Jump Rope
25 Supine Bicycle
Saturday, June 20, 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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June
(64)
- W.O.D. - 7/1/09
- Spotted on ShelvesMusselman's Healthy Picks No Sug...
- W.O.D. - 6/30/09
- Part 2We ALL like to treat ourselves now and then....
- W.O.D. - 6/29/09
- Spotted on ShelvesJack Link's Premium Cuts Chicken...
- W.O.D. - 6/28/09
- Part 1We ALL like to treat ourselves now and then....
- W.O.D. - 6/27/09
- Thursday Challenges
- BEWARE OF: Pretzels- they may be low in fat, but a...
- W.O.D. - 6/26/09
- Spotted on ShelvesKraft Bagel-fuls, New Fruit & Cr...
- W.O.D. - 6/25/09 (Danny Dietz Memorial Workout)
- Keep Produce Fresh and Store Longer- Do's and Don'...
- W.O.D. - 6/24/09
- The Latest from Lean Cuisine Lean Cuisine Linguine...
- W.O.D. - 6/23/09
- The Power Behind the PeelNext time you peel an ora...
- W.O.D. - 6/22/09
- New from Healthy Choice Healthy Choice Fire Roaste...
- W.O.D. - 6/21/09
- Sloppy Joes Ingredients: 1 lb. raw extra-lean grou...
- W.O.D. - 6/20/09
- Upcoming Event-Danny Dietz Memorial Workout
- Spotted on ShelvesBest Foods/Hellmann's Low Fat Ma...
- W.O.D. - 6/19/09
- Two-Berry Citrus Smoothie Ingredients: 1 cup froze...
- W.O.D. - 6/18/09
- Spotted on ShelvesMorningstar Farms Veggie Italian...
- W.O.D. - 6/17/09
- Chocolate Peanut Butter Fudge Ingredients: 2 cups ...
- W.O.D. - 6/16/09
- Spotted on ShelvesCrystal Light Frozen Pops - Thes...
- W.O.D. - 6/15/09
- PB&J Cocoa-nana Trail Mix PER SERVING (3/4 cup): 1...
- W.O.D. - 6/14/09
- Spotted on ShelvesLuna Cookie Whole Grain Snacks -...
- W.O.D. - 6/13/09
- Spotted on ShelvesTrop50 - An 8-oz. serving has 50...
- W.O.D. - 6/12/09
- W.O.D. - 6/11/09
- The Power of PitsFor a hefty helping of disease-fi...
- Spotted on ShelvesKashi Tuscan Veggie Bake PER SER...
- W.O.D. - 6/10/09
- Amy's Teriyaki Bowl PER SERVING (One 9.5-oz. conta...
- W.O.D. - 6/9/09
- W.O.D. - 6/8/09
- PART 2: Breakfast is the most important meal of th...
- W.O.D. - 6/7/09
- PART 1: Breakfast is the most important meal of th...
- Trail Mix PER SERVING (1 cup): 119 calories, 4.5g ...
- W.O.D. - 6/6/09
- Spotted on ShelvesFrank's RedHot Wings Sauce in Sw...
- W.O.D. - 6/5/09
- Antioxidants....why all the hype?!?!?!
- Restaurant DOs and DON'Ts! DO start your meal off ...
- W.O.D. - 6/4/09
- Spotted on ShelvesDel Monte Fruit Chillers Frozen ...
- W.O.D. - 6/3/09
- Spotted on ShelvesGlacéau Vitaminwater10 An 8-oz. ...
- W.O.D. - 6/2/09
- Welcome Friends from the UK
- Spotted on ShelvesToday's Farm Freeze-Dried Fruit ...
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June
(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
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