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, March 30, 2012

Friday 11am S3 Conditioning Preview - Obstacle Courses (Back by Popular Demand)


WARM-UP:
20-15-10-5 x 
*Air Squat
*Mtn. Climb (R and L = 1 rep)
10 lengths (5 ea. person)(switch ea. length) -
*Wheel Barrow across long length of room (or short length of parking lot)
------------------------
WRITE FIRST COURSE UP ON WHITE BOARD!!
COURSE #1 (bodyweight only):
4 Rounds of Descending Reps:
*40-30-20-10 x Box Jump
*50m Run (to 100m run mark)
*40-30-20-10 x Push-Up
*150m Run (to bottom of driveway)
*40-30-20-10 x Squat Jump
*200m Run (back into gym)
-PUT BOXES AWAY B4 STARTING COURSE #2
COURSE #2: (KBs on side edges of room, DBs @ back of room)
3 Rounds of Descending Reps:
*30-20-10 (1/2 reps R, then 1/2 reps L) x KB Long Cycle (Clean and Press)
*DB OH Lunge to front of room (drop DBs @ door)
*100m Side Shuffle (to dumpster)
*30-20-10 x Squat-Thrust-Jump (challenge: BURPEE!)
*100m Side Shuffle (back to gym entrance, face same direction - other leg lead)
*DB OH Lunge to back of room
FINISHER (Insturctor’s Choice):
Tabata: Burpee
Tabata: Stay-Down Split Squat Plyo (alt. legs ea. round)
Tabata: Double-Under (mod: Lateral Hop over DB, Tuck Jump, or Singles)

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