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, October 31, 2011

5:45am Harris Express Total Strength Extreme


WARM-UP:
3 Rounds -
  • 30 sec. x MB Jack
  • 30 sec. x MB Squat Swing
  • 30 sec. x MB OH Lunge
#1: 5 Rounds (5 sec. REST b/w ea. exercise) (TOTAL TIME: 5 min. 50 sec.)
  • 30 sec. x S-L Elevated MB Squat (switch legs ea. round)
  • 30 sec. x 4 x MB Mtn. Climb to Hop-In and Jump Up (challenge: add push-up for MB burpee)
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps (feet atop MB, hands on floor, tap 1 foot to floor, alternate feet)
#2: 5 Rounds
  • 30 sec. x See-Saw Single Leg Stiff Leg Deadlift High Pull (alt. legs ea. rep)
  • 30 sec. x Rolling MB Push-Ups R and L to Hop-In and Jump Up (MB Overhead)
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps
#3: 5 Rounds
  • 30 sec. x Lunge-Curl-Switch
  • 30 sec. x MB Double Slam Squat Burpee (no jump)(MB p-u, hop in, 2x slam squat)(mod: no p-u)
2 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps
#4: 5 Rounds
  • 30 sec. x Side Lunge Thruster (or regular Squat Thruster)
  • 30 sec. x DB Plank Row R and L to Up-Down (w/ DBs in hand: DB deadlift to stand)
3 min. AMRAP:
*10 x Knee-Squeeze MB Suitcase Crunch
*10 ea. x MB Plank Side-to-Side Toe Taps

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