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 9, 2012

Harris Express AC - Chipper + Lots of Burpees



WARM-UP:
2 Rounds -
*30 sec. x Standing Quick Feet
*30 sec. x Plank Quick Hands
*30 sec. x Side-to-Side Lunge (groin/ inner thigh stretch)
CHIPPER ASSIGNMENT #1:
On the minute every minute: 3 x BURPEE (w/ OH clap)
  • 100 x Traveling Mini-Broad Jump
  • 90 x Walking Lunge (DBs in Front Rack, mod: hanging DBs or no DBs)(R and L = 2)
-one minute to finish once 1st person completes assignment
BEAR CRAWL/ RUN DRILL: (4 min. time limit!!)
*1 x DB Bear Crawl Forward there/ Backward back (mod: forward only)
*1 x Sprint Forward there/ Backward back (w/o DBs)
*1 x DB Bear Crawl Forward there/ Backward back
*2 x Sprint Forward there/ Backward back 
*1 x DB Bear Crawl Forward there/ Backward back
*3 x Sprint Forward there/ Backward back 
...etc. (always 1x there/ back of bear crawl; count-up by 1s # reps of sprints there/ back)
CHIPPER ASSIGNMENT #2:
On the minute every minute: 3 x BURPEE
  • 80 x DB Push Press
  • 70 (35xR, 35xL) x Single-Arm DB Snatch
DB INCHWORM/ RUN DRILL: (4 min. time limit!!)
*1 x DB Inchworm to Plank - Hop In there/ back
*1 x Sprint Forward there/ Backward back (w/o DBs)
*1 x DB Inchworm to Plank - Hop In there/ back
*2 x Sprint Forward there/ Backward back 
*1 x DB Inchworm to Plank - Hop In there/ back
*3 x Sprint Forward there/ Backward back 
...etc.
CHIPPER ASSIGNMENT #3:
On the minute every minute: 3 x BURPEE
  • 60 x DB Front Squat
  • 50 x Vertical Leap in Place (double-arm swing - jump - double-arm reach OH)
BEAR CRAWL/ RUN DRILL: (4 min. time limit!!)
*see above for details
CHIPPER ASSIGNMENT #4:
On the minute every minute: 3 x BURPEE
  • 40 x Plank Row
  • 30 x alt. Lunge Thruster
  • 20 x DB Squat Clean
  • 10 x Tuck Jump to Pike Jump

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