Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Monday, June 13, 2011

Another AMRAP Boot Camp Workout

Below is my plan for Siskey Boot Camp this morning.  Obviously, if you are doing this on your own, the set-up won't be exactly the same as the field, stairs, and hill at the Siskey track.  Make up your own run, establish your own distances, and challenge yourself in your own driveway/ neighborhood.


WARM-UP = ABS: in gym (Mat and MB)
*30 sec. ea. x Plank S-L Side Swipe Toe Touches
*1 min. x MB-Shin Crunches
*30 sec. ea. x Plank Knee-Out/ Knee-In
*1 min. x MB Leg Extensions
*30 sec. ea. x Plank S-L Mtn. Climb-In (all R 1st 30 sec., switch)
AMRAPs: outside track (MB and Jump Rope)
10 min. AMRAP: bring MB and rope up to sidewalk
*100 Jump Rope on upper sidewalk, run down steps w/ MB to track
*10 ea. (20) x MB OH Lunge across field to goal (short length of field)
*10 x MB Frog Hop
*MB Run rest of way there and back, up stairs, back to start
8 min. AMRAP: bring MB and rope down to field at bottom of hill
*10 x Burpee Lateral Hop over jump rope
*20 x Taut Rope OH Squats
*3 x MB Sprint Up/ Down Hill
6 min. AMRAP: bring equip to field (to use short length)
*10 x Slam Ball Squats
*10 x Rolling MB Push-Ups
*Bkwd. MB Rolling Shuffle to goal
*Bkwd. MB Run to end of field
*Fwd. MB Sprint back to start
5 min. AMRAP: in place on field
*5 x MB Burpee
*10 x MB Squat Swing + opp. Rear Leg Lift
*15 x MB Front Squat
4 min. AMRAP: most basic!
*5 x Hand Release Push-Up
*10 x Air Squat
*15 x XFit Sit-Up
STRETCH

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