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.

Tuesday, September 20, 2011

Harris Y: Athletic Conditioning ("Amped Up AMRAPs")


WARM-UP:
  • 1 min. x Gliding Squat-Thrust-Stand (glide out plank, glide in, stand up)
  • 30 sec. ea. x Gliding Pillar Lunge (glide R foot fwd. into lunge, glide R foot back in and all the way back for a L-leg forward lunge, repeat)
  • 1 min. x Gliding Squat-Thrust-Stand 
  • 30 sec. ea. x Gliding Side Lunge (glider under straight leg gliding out)
10 min AMRAP: (As Many Rounds As Possible in 10 Minutes)
#1: count your rounds!!! (INDOORS)
  • 3 x Man Maker
  • 6 x Dead Man Burpee Box Jump
  • 9 ea. x Single Leg Push-Off (challenge: weighted w/ DBs in front rack)
10 min AMRAP:
#2: count your rounds!!! (OUTDOORS)
  • Run Small (upper) Track
  • @ Corners 1 and 3: 10 x Broad Jump
  • @ Corners 2 and 4: 5 x Push-Up Hop In Donkey Kick (mod: no push-up; s-l d kicks)
10 min AMRAP:
#3: count your rounds!!! (OUTDOORS)
  • 3 x Bkwd. Bear Crawl Up Hill/ Run Down Hill
  • 2 x Wall Climb (mod: walk up to decline plank; kick to handstand; decline plank push-up @ stage)
  • 1 x Sprint there/ back (run length of soccer field there and back)

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