AFAP
5 sets of 10 repetitions of each
Wall Ball (#25 pound ball)
Pull Ups
Push ups
A cheap fix for the wall ball, flatten a basketball, fill it with 25 pounds of sand and then duck tape it, works great!
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WORKING TOWARDS WELLNESS The mission of the Village of Westmont Wellness Program is to educate, support, and empower staff and their families, to improve and maintain their overall health and well-being through healthy lifestyle choices and to create a culture of health and wellness for all employees of the Village of Westmont and their families.
FIAT SWAT
Training with the best of friends! Thanks for the encouragement!
Labels
- Dietary Suggestions (5)
- Goals (1)
- Good Health Hints (26)
- Motivational Quotes (7)
- No weight work outs (105)
- PWO#1 (26)
- PWO#2 (36)
- The Hard Routine (7)
- videos (2)
- WOD (80)
- WOD 20 (1)
Frequently used terminology:
WOD- Workout of the Day
AFAP- As fast as possible
AFAP- As fast as possible
AMRAP - As many repetitions as possible
Need to add Analytic gadget application-
Need to add Analytic gadget application-
Exercises
- Air Squats
- back extension
- Backwards Lunge
- Ball Slams
- Bear Complex
- Bicycles
- Bird dogs
- Box Jumps
- Burpee
- Deadlifts
- Deadlifts with dumbells
- dive bomb pushups
- double unders
- Handstand pushups
- Hang clean
- Hang Clean/Push Press/ Front Squat
- inverted rows
- jackknive (ABS advanced)
- jackknives (ABS)
- Jumping Pullup
- KB Clean
- KB Clean and Press
- KB figure 8
- KB front squat
- KB snatch
- KB sumo dead lift high pull
- KB Swing
- knees to elbows
- leg raises
- lunge
- Mountain Climbers
- pistol squat
- Plank
- Push press/shoulder press/push jerk
- PW#1
- Rows one arm with KB
- Spiderman pushups
- Squat thrust
- sumo deadlift high pull
- superman
- thrusters / pull ups
- Turkish Get-ups
- walkout squat pushup
- Wall push-ups
- Wallballs
Links
Blog Archive
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2009
(181)
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September
(72)
- The Hard Routine
- WOD 09/30/2009
- Healthy Focus WOD 09/30/2009
- The Hard Routine
- Healthy Focus WOD 09/29/2009
- WOD 09/29/2009
- The Hard Routine
- WOD 09/28/2009
- Healthy Focus WOD 09/28/2009
- Remember the 3 D's of Success:
- Healthy Focus/WOD 09/27/2009
- The Hard Routine
- WOD 09/27/2009
- WOD 09/26/2009
- Healthy Focus WOD 09/26/2009
- Five Reasons You’re Always Starving-
- WOD 09/25/2009
- Healthy Focus/WOD 09/25/2009
- The Hard Routine
- Lose Weight and Gain Energy
- WOD 09/24/2009
- Healthy Focus/WOD 09/24/2009
- Motivational quotes
- Lose Weight and Gain Energy
- WOD 09/23/2009
- Healthy Focus/WOD 09/23/2009
- Lose Weight and Gain Energy
- WOD 09/22/2009
- Healthy Focus/WOD 09/22/2009
- Lose Weight and Gain Energy
- WOD 09/21/2009
- Healthy Focus/WOD 09/21/2009
- Lose Weight and Gain Energy
- WOD 09/20/2009
- Healthy Focus/WOD 09/20/2009
- Lose Weight and Gain Energy
- Healthy Focus/WOD 09/19/2009
- WOD 09/19/2009
- Lose Weight and Gain Energy
- Healthy Focus/ WOD 09/18/2009
- WOD 09/18/2009
- Healthy Focus /WOD 09/17/2009
- WOD 09/17/2009
- Lose Weight and Gain Energy
- Children Who Get Flu Vaccine Have Three Times Risk...
- WOD 09/16/2009
- Healthy Focus / WOD 09/16/2009
- Lose Weight and Gain Energy
- Lose Weight and Gain Energy
- Healthy Focus /WOD 09/15/2009
- WOD 09/15/2009
- Hormone Shortage
- WOD 09/14/2009
- Healthy Focus/ WOD 09/14/2009
- Smoking cessation
- WOD 09/13/2009
- Heathy Focus / WOD 09/13/2009
- Motivation
- Drug Therepy
- WOD / Healthy Focus 09/12/2009
- New from WEight Watchers - Prepackage Cheeses
- WOD 09/12/2009
- Motivation
- Missed Meals
- WOD 09/11/2009
- WOD/ Healthy Focus 09/11/2009
- Motivation
- WOD
- WOD/ Healthy Focus
- Jumpstart Your Metabolism
- Quick Fixes for Fatigue
- Asthma Study on Benefits to Chiropractic
-
▼
September
(72)
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