AMRAP-20 Minutes
10 Elevated Push Ups
10 Tire Jumps
10 Sledgehammer Tire Strikes (5 ea side)
10 Supine Bicycles
Elevated Push Ups should be done by placing feet on Tire.
Tuesday, August 4, 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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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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- Exercises (2)
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- 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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August
(62)
- W.O.D. - 9/1/09
- Spotted on ShelvesKellogg's Special K Chocolatey P...
- W.O.D. - 8/31/09
- New from Weight Watchers ~ Prepackage Cheeses Avai...
- W.O.D. - 8/30/09
- 3 Ways with Tomatoes~Vertical Salad-Slice an assor...
- W.O.D. - 8/29/09
- Have a Salad for Dinner!For a healthy end-of-summe...
- W.O.D. - 8/28/09
- 8/20/09 Thursday Challenge Results
- W.O.D. Format Change
- Snack on some Grapes!They may help prevent stomach...
- W.O.D. - 8/27/09 (Thursday Challenge)
- Bring on the Beets~These nutrition powerhouses are...
- W.O.D. - 8/26/09
- Summertime Panzanella SaladIngredients:1 medium to...
- W.O.D. - 8/25/09
- W.O.D. - 8/24/09
- Roast Beef Sandwich Ingredients: 1 Arnold Select/O...
- Spotted on ShelvesNew 50-Calorie Yoplait Fiber One...
- Facts on Foods That Speed Up MetabolismFoods that ...
- W.O.D.-8/21/09
- A Little Less Sinful- Lower-calorie, lower-fat opt...
- Zucchini with Almonds and Croutons- The nuts and o...
- W.O.D. - 8/20/09 (Thursday Challenge)
- EAT THIS NOW: TOMATOES In Season from: July to Oct...
- W.O.D. - 8/18/09
- Metabolism Booster!WATERMELONThe amino acid argini...
- W.O.D. - 8/17/09
- High Season for Fruit!Blueberries- peak through Au...
- W.O.D. - 8/16/09
- It's Corn SeasonSelecting EarsRather than pull bac...
- Mac & Cheese Ingredients: 1 package Green Giant Fa...
- W.O.D. - 8/15/09
- Thursday Challenge Results
- Spinach Bites PER SERVING (1/6th of recipe, about ...
- W.O.D. - 8/14/09
- Squash Pot Stickers PER SERVING (5 pot stickers w/...
- W.O.D. - 8/13/09 (Thursday Challenge)
- Salmon Spread PER SERVING (1/6th of recipe, about ...
- W.O.D. - 8/12/09
- Spotted on ShelvesStarKist Tuna Salad Sandwich-Rea...
- W.O.D. - 8/11/09
- W.O.D. - 8/10/09
- Crab and Green Bean SaladIngredients:10 oz. green ...
- Coconut ShakeIngredients:(1) 11oz. container cocon...
- Spotted on ShelvesWeight Watchers Candy Bar Ice Cr...
- W.O.D. - 8/7/09
- Thursday Challenge Results
- Natural Solutions--Mother Nature’s healthy drinks ...
- Pumpkin Enchiladas PER SERVING (1 enchilada): 188 ...
- W.O.D. - 8/6/09 (Thursday Challenge)
- Choco-Berry Waffle SundaeIngredients: 1 standard-s...
- W.O.D. - 8/5/09
- W.O.D. - 8/4/09
- Bean Salad PER SERVING (one cup): 122 calories, 2g...
- W.O.D. - 8/3/09
- Are you looking for bread alternatives?Try these:A...
- W.O.D. - 08/02/09
- Tip:Quench your thirst with a chunk of watermelon....
- W.O.D. - 8/1/09
- 3 SWEET SWAPS-Try these ideas for a natural, low-c...
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August
(62)
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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