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, May 14, 2012

Relay Races @ S3 Conditioning



WARM-UP:
*Dynamic Stretch in place
*3 x 200m Run w/ 5 x Sumo Squat-Thrust-Jump @ top and bottom of course
RELAY RACE #1 (Teams of 3, up to 5):
12 min. AMRAP -
  1. Pace Setter: 150m Row
  2. 3x Slam Ball to 3x Wall Ball (use slam ball for both moves)
  3. 2x 2KB Burpee-Deadlift...Farmer Carry 4 steps, 2x Burpee again, Carry, etc.
  4. Ring Row
LIMITED ROUNDS OF “DEATH BY 10 METERS:”
5 x 1 min. Rounds -
*start @10 lengths of 10m shuttle run in 1st min. (rest remainder of min.), increase by 1 length ea. min. thereafter (finish @ 14 lengths)
RELAY RACE #1 (Teams of 3):
12 min. AMRAP -
  1. Pace Setter: 100m Overhead Plate Walk (25 - 35 lb.)
  2. Jumping Slam Squat
  3. 2KB Clean and Press (mod: single-arm; switch arms ea. rep)
  4. L-Sit Hold atop Rings (mod: atop parallettes)

LIMITED ROUNDS OF “DEATH BY BURPEES”
5 x 1 min. Rounds -
*start @8 reps in 1st min. (rest remainder of min.), increase by 1 rep ea. min. thereafter (finish @ 11 reps)

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