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.

Wednesday, December 21, 2011

"12 Days of Christmas" Workout

Below is what I'll be teaching today at both the Siskey and Morrison YMCAs.  Merry Christmas to all!

These are add-on rounds of 12 different exercises of increasing reps.  The entire thing should take 40 min.+.  Read the workout breakdown below carefully for details on how this one works.

I credit owner of CROSSFIT S3, Kirk Dewaele, with this workout pattern.

Equip: Mat, Bench/ Box, Heavy Dumbbells (DBs), and a Medicine Ball (MB)


30-20-10 x 
*Step Up Repeaters (30 ea. leg, etc.; all R first, then all L)
*MB Plank Hop-Ins (hands atop MB)(mod: no MB OR MB Mtn. Climb)
*MB Suitcase Crunch
12 x Pillar Lunge Thruster (6 R, then 6 L)
11 x Reptile Push-Up (R and L = 1) (mod: put top foot down on floor OR go to one knee)
10 x MB Plank Double-Footed Hop-Overs (over 1 DB on floor OR bench)(R and L = 1)
9 x DB Thruster
8 x Plyo Step-Ups (a la Erin Stern) (R and L = 1)(challenge: hanging DBs)
7 x Knee-Slap Tuck Jump to Box Jump (mod: prisoner squat - step up - prisoner squat - step off)
6 x Double-Arm DB Snatch
4 x Slam Ball Star Jump,
3 x Sumo Squat Curl and Press,
2 x Hand-Release Bench-Facing Burpee (Burpee-Broad Jump over)(mod: step up/over OR lunge)
1 x (Atomic) Man Maker (Row R, PushUp, Row L, PushUp, Stand/ Press, OH Lunge R, OH Lunge L)
*Rnd. 1: 1 Atomic Man Maker 
*Rnd 2: Rnd. 1 + 2 Hand-Release Bench-Facing Burpee
*Rnd 3: Rnd. 2 + 3 Sumo Squat Curl and Press
*Rnd. 4: Rnd. 3 + 4 Slam Ball Star Jump
*Rnd. 5: Rnd. 4 + 5 SDLHP
*Rnd. 6: Rnd. 5 + 6 DB Double-Arm Snatch
*Rnd. 7: Rnd. 6 + 7 Knee-Slap Tuck Jump to Box Jump
*Rnd. 8: Rnd. 7 + 8 Plyo Step-Up
*Rnd. 9: Rnd. 8 + 9 Thruster
*Rnd. 10: Rnd. 9 + 10 MB Plank Double-Footed Hop-Over
*Rnd. 11: Rnd. 10 + 11 Reptile Push-Up
*Rnd. 12: Rnd. 11 + 12 Pillar Lunge Thruster
FINISHER: (lower to 2-risers bench)
30-20-10 x 
*Single-Leg Box Jump (30 ea. leg, etc.; all R first, then all L)
(*Rolling MB Plank)
*Russian Twist MB Slams

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