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, March 5, 2012

S3 Conditioning - Inaugural Class


DYNAMIC TRAVELING WARM-UP (indoors or outdoors):
*High Knee March/ High Knee Run
*Walking Butt Kick/ Running Butt Kick
*Side Lunge (face same direction there/ back)
*Inchworm-Push-Up-Step In
*Pike Push-Up-Inchworm Out-Hop In
*Fwd. Leg Kick/ X-Body Leg Kick
MET CON WARM-UP:
4 Rounds -
*4-3-2-1 lengths of room x (DB) BearCrawl
*200m Run
MAIN SET (Descending AMRAPs):
1)
10 min. AMRAP: (MB, Pull-Up Bar)
*10 x MB Clean (mod: MB Deadlift to MB Front Squat)
*10 x MB Push-Up + Hop In (mod: no MB, just plain P-Up + Hop In)
*10 x Squat-Touch-Jump Up to Pull-Up (mod: no pull-up, just bar touch)(challenge: higher bar)
2)
8 min. AMRAP: (MB, Jump Rope)
*50 x Jump Rope Singles/ 25 x Double Unders
*100m Med Ball Run
3)
6 min. AMRAP: (Kettlebell, DBs) - may use 1DB if short on lighter DBs
*10 x KB Swing
*5 x Renegade Row (DB Push-Up + Row R + Row L)
*5 x Lateral Hop over KB/ DB (challenge: Knee-Slap)(over and back = 1 rep)
4)
4 min. AMRAP: (DBs) - may use 1DB if short on lighter DBs
*10 x Squat-Thrust-Stand (w/ or w/o DBs)
*10 x (Jumping) DB Deadlift

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