AFAP
two rounds of
50 box jumps ( you choose your height, use a step, a 18" box or a 24" box
30 back extensions (no hold....just contract and relax)
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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!
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- 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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2010
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January
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- No weight work out: 01/31
- PWO2 Day 13
- NO weight work out: 01/30
- no weight work out: 01/29
- no weight work out: 01/28
- PWO2 Day 12
- Making smart choices in 2010!
- No weight work out: 01/27
- PWO2 Day 11
- no weight work out: 01/26
- PWO2 Day 10
- Too Much Sitting??
- No weight work out: 01/25
- No weight work out: 01/24
- No weight work out: 01/23
- PWO2-day 9
- No weight work out: 01/22
- Managing our food choices?
- No weight work out: 01/21
- PWO2-day 8
- Words of Wisdom
- PWO2-day 7
- No weight work out: 01/20
- No weight work out: 01/19
- No weight work out: 01/18
- PWO2-day 6
- No weight work out: 01/17
- PWO2-day 5
- NO weight work out: 01/16
- PWO2-day 4
- NO weight work out: 01/15
- No weight work out: 01/14
- No weight work out: 01/13
- PWO2 Day 3
- No weight work out: 01/12
- PWO2 Day 2
- No weight work out: 01/11
- PWO2
- PWO2 Day 1
- No weight work out: 01/10
- No weight work out: 01/09
- No weight work out: 01/08
- No weight work out: 01/07
- No weight work out: 01/06
- No weight work out: 01/05
- No weight work out: 01/04
- No weight work out: 01/03
- No weight work out: 01/02
- No weight work out: 01/01
- Happy New Year
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January
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