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, April 9, 2012

S3 Conditioning - 2 Mini WODs and One Giant WOD


DYNAMIC WARM-UP:
4 min. AMRAP -
*Lunge + Rear Leg Lift R and L
*X-Body Kick R and L
*Fire Hydrant R and L
*Inchworm to Hop-In
WOD #1:
*30 x OH Squat (PVC or Unloaded Barbell)
*3 min. x Jump Rope
*20 x OH Squat
*2 min. x Jump Rope
*10 x OH Squat
*1 min. x Jump Rope
WOD #2 (29 min.):
1 min. ON/ 1 min. OFF -
  1. AbMat Thruster Get-Ups (mod: Weighted AbMat Sit-Up)(AbMat, Mat, DBs)
  2. KB SDLHP atop 2 boxes (KB, 2 boxes)(may share 1 box w/ partner)
  3. Air Squat - Box Jump (box)
  4. KB Swing (KB)
  5. Pull-Up (box, band)
WOD #3 (we didn’t have time for this section today):
*30 x Walking KB Goblet Lunge
*300m Run or Row
*20 x Walking KB Goblet Lunge
*200m Run or Row
*10 x Walking KB Goblet Lunge
*100m Run or Row

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