February, 2012
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2.29.12 Power Endurance
February 29, 2012
Workout
Get warm
Then:
1 minute Airdyne/Ski/Row +
2 minutes of AMRAP (see below) +
3 minute Airydne/Ski/Row +
4 minutes of AMRAP +
5 minute Airdyne/Row/Ski +
6 minutes of AMRAP +
7 minute Airdyne/Row/Ski +
8 minutes of AMRAP +
9 minute Airdyne/Row/Ski +
10 minutes of AMRAP
Record total rounds of AMRAP (55 minutes of total work)
AMRAP is…
10x Burpees +
20x KBS +
30x (15 each) Lunges
Then:
Cool Down
Results
Interval Progression:
Xeve S. – Airdyne, 45# KB, 14 rds
Nicole B. – Row, 35# KB, 8 rds + 7 burpees
Wayne C. – Ski, 40# KB, 7 rds + 6 burpees
Kian O. – Row, 45# KB, 8 rds + 20 KBS
Billy S. – Ski, 40# KB, 7 rds + 20 KBS
Kevin G. – Airdyne, 40# KB, 9 rds + 21 lunges
Renate L. – Row, 40# KB, 11 rds + 10 burpees
Michelle A. – Row, 35# KB, 11 rds
Keith S. – Ski, 35# KB, 11 rds + 10 burpees
Jennifer D. – Airdyne, 25# KB, 9 rds + 16 KBS
Keith M. – Ski, @ 45# KB, 9 rds + 20 KBS
Greg Y. – Airdyne, 35# KB, 9 rds + 14 lunges
Richard G. – Airdyne, 35# KB, 8 rds
Tom R. – Ski, @ 35# KB, 8 rds + 4 burpees
Tim B. – Row, @ 35# KB, 6 rds
Jim C. – Row, @ 45# KB, 10 rds
Ashley C. – Airdyne, 30# KB, 10 rds
Amber C. – Airdyne, 30# KB, 10 rds + 2 lunges
Marcus W. – Row, 45# KB, 7 rds + 1 KBS
Wlises M. -Row, 40# KB, 13 rds
Sara A. – Airdyne, 20# KB, 12 rds
Tanya H. -Airdyne, 30# KB, 9 rds
Marsi B. – Airdyne, 20# KB, 8 rds
Ashley T. – 30# KB, 8 rds
Sky J. – Airdyne, 30# KB, 10 rds
James B. -Row, 40# KB, 8 rds
Raja S. – Row, 40# KB, 9 rds
Valarie B. – Airdyne, 20# KB, 8 rds
Brandi S. – Ski, 30# KB – 7 rds + 20 lunges
Margaret F. – Ski, 30# KB – 8 rds + 3 burpees
Natalie M. – Ski, 25# KB – 6 rds
Seth L. – Row, 40# KB – 9 rds
Jordan C. – Row, 40# KB – 11 rds
Chad G. – Airdyne, 40# KB – 8 rds + 8 KBS
Erin R. – Airdyne, 35# KB – 9 rds
Chloe W. – Airdyne, 25# KB – 10 rds
Newell F. – Airdyne, 30# KB – 5 rds (took it easy)
Sara Y. – Airdyne, 20# KB – 9 rds + 8 burpees
Jamie G. – Row, 40# KB – 9 rds + 20 KBS
Erica J. – Ski, 30# KB – 10 rds
Michele E. – Airdyne, 30# KB – 8 rds
Chrissy VD. – Row, 30# KB – 12 rds + 6 burpees
Talia K. – Row, 25# KB – 8 rds
Michelle K. – Airdyne, 30# KB – 9 rds
Kathie T. – Ski, 25# KB – 9 rds
Katie M. – Airdyne, 25# KB – 9 rds
Faun C. – Airdyne, 30# KB – 9 rds
Jill P. – Airdyne, 30# KB – 9 rds + 11 KBS
Erin E. – Row, 30# KB – 12 rds
Oliver M. – Airdyne, 35# KB – 8 rds + 3 burpees
Debbie B. – Row, 25# KB – 7 rds
Nancy W. – Airdyne, 25# KB – 8 rds + 1 lunge
Intern – Airdyne, 30# KB – 9 rds + 12 lunges
Jen H. – Ski, 35# KB – 15 rds + 1 KBS
Michele C. – Row, 25# KB – 7 rds + 15 KBS
Liz F. – Airdyne, 35# KB – 12 rds + 7 burpees
Patrick N. – Airdyne, 35# KB – 10 rds
Shari O. – Ski, 30# KB – 6 rds (DNF)
Coach’s Comments
N/A
Photos
When coaching it's important to speak loudly and clearly. You must demand respect. The weight room can be a dangerous place. If the coach is focused on the task at hand so too will the athletes.
Renate looking very strong.
Rather than focus too much on the push-up component of the burpee think of it more as laying flat on the ground and springing back up again. It's faster and doesn't result in nearly as much local fatigue. Best of all if gets everyone all the way to the floor, which I prefer.
