AMRAP-20 Minutes
10 Back Squats (95lbs)
10 Diamond Push Ups
10 KB Lunges (5 each leg)
10 Flutter Kicks (4 Ct)
Sunday, July 12, 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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July
(63)
- W.O.D. - 7/31/09
- Chocolate-Banana Smoothie Ingredients: 1 packet Sw...
- Five Reasons You’re Always Starving-1. You eat the...
- W.O.D. - 7/30/09 (Thursday Challenge)
- W.O.D. - 7/29/09
- The Balanced Bean * Beans are a good source of so...
- Spotted on ShelvesPepperidge Farm Deli Flats - In ...
- W.O.D. - 7/28/09
- W.O.D. - 7/27/09
- Skewered Greek Salad-Ingredients-12 bamboo or wood...
- W.O.D. - 7/26/09
- Hit the Farmers Market for Strawberries at their P...
- 3-Ingredient Summer Potato SaladDirections:Cook 1 ...
- W.O.D. - 7/25/09
- Top Cancer Fighting Foods and Spices-Berries, Broc...
- W.O.D. - 7/24/09
- Egg McMuggin' PER SERVING (entire mug): 174 calori...
- W.O.D. - 7/23/09 (Thursday Challenge)
- Egg Mug Lorraine PER SERVING (entire mug): 128 cal...
- W.O.D. - 7/22/09
- Egg Mug Mexicali PER SERVING (entire mug): 116 cal...
- W.O.D. - 7/21/09
- Spotted on ShelvesDreyer's/Edy's Slow Churned Ligh...
- W.O.D. - 7/20/09
- Spotted on ShelvesCrispy Green Crispy Bananas 100%...
- W.O.D. - 7/19/09
- Necessary Nutrients-If you're not eating: Meat, Ch...
- W.O.D. - 7/18/09
- Sparkling Fruity PunchIngredients:1 Bottle (64oz) ...
- W.O.D. - 7/17/09
- Ever wonder what to use Broccoli Stems for?Try the...
- W.O.D. - 7/16/09
- 7/16/09 - Thursday Challenge
- What's in season for JULY?This month these fruits ...
- W.O.D. - 7/15/09
- Blueberry-Melon Salad with Thyme SyrupIngredients:...
- W.O.D. - 7/14/09
- Choosing the Right Melon~Not sure which melon in t...
- W.O.D. - 7/13/09
- Sesame Chicken SaladIngredients:¼ cup of raspberri...
- W.O.D. - 7/12/09
- Vanilla Milkshake Ingredients: 1/2 cup Breyers Dou...
- W.O.D. - 7/11/09
- SalsaIngredients:1 cup diced seedless watermelon1 ...
- W.O.D. - 7/10/09
- Mixed Berry Salad with MintIngredients:2 tablespoo...
- W.O.D. - 7/9/09 (Thursday Challenge)
- Fro-Yo'ed Up Oatmeal Sundae PER SERVING (entire su...
- W.O.D. - 7/8/09
- Pump-Up-the-Jam Cocktail Weenies PER SERVING (3 co...
- W.O.D. - 7/7/09
- Slow-Cookin' Pulled Chicken PER SERVING (1/2 cup):...
- W.O.D. - 7/6/09
- Turkey Burger PER SERVING (1 patty): 184 calories,...
- W.O.D. - 7/5/09
- HAPPY 4TH OF JULY!Red, White, and Blueberry Trifle...
- W.O.D. - 7/4/09
- OBPD Fitness Group Update and Open Invitation
- Outside-In Cheeseburger Patty PER SERVING (1 patty...
- W.O.D. - 7/3/09
- DO’s and DON'Ts of Dairy Desserts DO top it off wi...
- W.O.D. - 7/2/09 (Thursday Challenge)
- Spotted On ShelvesLittle Lender's Bagels - There ...
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July
(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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