AMRAP-20 Minutes
5 Floorwipers (135lb Barbell)
5 Burpees
10 KB Figure8toHolds (2 Count, 5 holds each side)
5 Superman (10 sec Hold/5 sec Rest)
Friday, June 26, 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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