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, March 21, 2012

Partner Day @ Siskey Total Strength



Community Outreach Campaign Kick-Off @ the Siskey Family YMCA:
*Last summer Siskey helped 100 kids take swim lessons who without donations could not afford them!
*Last year 24% of our membership received financial support – without donations they would not have the opportunity to exercise, form friendships and live healthier!
*Last year 1 in 10 kids was able to play sports thanks to dollars that were raised!
WARM-UP: 
3 Rounds -
*30 sec. x 2 H-K Run to 2 Instep-Tap
*30 sec. x Partner High Five Push-Ups
*30 sec. x Squat-Thrust-Stand (emphasis on flat feet and squat on the coming in)
PARTNER WOD #1:
-shared assignment: complete 100 x DB Thruster (you rest while your partner works)
-BUT, every time you drop the DBs and switch, MUST complete 5 x Burpee
-be strategic by setting a work/ rest plan, i.e. switch partners every 10 Thrusters
PARTNER WOD #2:
6 min. AMRAP -
*P1 (pace-setter): 15 x KB Swing 
*P2: Plank Row R/L - Hop In/Out
-switch!
PARTNER WOD #3:
6 min. AMRAP -
*P1 (pace-setter): 10 x Star Jump
*P2: alternating Single-Arm DB Snatch (2 DBs in hands)
-switch!
PARTNER WOD #4:
6 min. AMRAP -
*P1 (pace-setter): 5 ea. x Single-Arm Elevated Alt. Plyo Push-Up over bench
*P2: Weighted (Squat-to) Box Jump (hanging DBs)(mod: weighted step-up; unweighted box jump)
-switch!
PARTNER WOD #5: 
6 min. AMRAP -
*P1 (pace-setter): 5 ea. leg x KB/ 1DB OH (Elevated) Lunge-Drive Up (mod: DB @ chest)
*P2: Weighted (Single-Leg) Burpee-Deadlift (if single-leg, switch legs ea. rep)
-switch!
PARTNER WOD #6: 
6 min. AMRAP -
*P1 (pace-setter): 5 ea. leg x Single-Leg Scale Hold + Rear DB Row
*P2: Weighted (2DBs) Sumo Jack 
ABS:
3 Rounds -
*30 sec. x Bicycle Crunch (challenge: Straight Leg)
*30 sec. x Mtn. Climb

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