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.

Tuesday, October 23, 2012

Evil Wheelin', Cleanin', and Runnin' (S3 Conditioning)




EQUIP: Barbell (85), Slam Ball (20), AbMat

WARM-UP:
*Active Stretch

3 Rounds -
*6 x Seated Slam Ball Wall Ball
*6 x Slam Ball Push-Up (both hands atop SB)
*6 x Slam Ball AbMat Sit-Up (SB touches floor overhead then floor in front of feet)
*100m Run w/ Slam Ball Overhead

MET CON REPEAT:
*800m Run
*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)
*400m Run
*8 x Evil Wheel Clean and Press
*200m Run
*6 x Evil Wheel Clean and Press

6 Minute AMRAP:
*6 x Slam Ball Swing - Broad Jump (6’/4’)
*6 x Slam Ball alt. Lunge Jump (SB centered, chest-hight)(R and L = 1)

MET CON REPEAT:
*800m Run
*10 x Evil Wheel Clean and Press (65 - *85 lb. bar)
*400m Run
*8 x Evil Wheel Clean and Press
*200m Run
*6 x Evil Wheel Clean and Press

6 Minute AMRAP:
*6 x Ball Slam
*6 x Rolling SB Push-Up

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