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.

Friday, June 10, 2011

Descending AMRAP Workout



AMRAP = "As Many Rounds As Possible"


EQUIP: set of heavy dumbbells
WARM-UP = ABS:
1 min. - 45 sec. - 30 sec. of:
*Ab Burn-Out
*Plank + alt. Knee-Out/ Knee-In
10 min. AMRAP 
*50 x Ankle Hop (hands OH)
*10 x DBs OH Walking Lunges
*10 x DBs Frog Hop
*Weighted Run to end of driveway/ back x 2
8 min. AMRAP
*10 x Squat-Thrust-Lateral Jump
*10 ea. x S-A Snatch
*10 ea. x S-L Bound
*Sprint to end of driveway/ back x 2
6 min. AMRAP
*5 ea. x S-L Squat (hold brick wall for support)
*10 ea. x Standing Ab
*Power Skip down/ Sprint back
TABATA BREAK
8 Rounds: 20 sec. Sprint; 10 sec. Push-Up or Hold Plank
4 min. AMRAP
*10 Air Squat
*10 Hand Release Push-Up
*10 XFit Sit-Ups
STRETCH

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