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 30, 2012

"Filthy 50 - Halloween Style" (S3 Conditioning)

EQUIPMENT: Box (20"/24"), Pull-Up Bar, Kettlebell (1.25/1.0 pood), Barbell (33/45; Rx+ 53 lb.), Wall Ball (20/14 lb.), Jump Rope

*Active Stretch

*10 lengths x 10m Shuttle Run w/ 3x Air Squat + 1x Pop-Up Push-Up on ea. end line

MAIN SET - “Filthy Fifty” WOD adapted for Halloween:
2 Rounds -
31 x Box Jump (24″/20″)
31 x Jumping Pull-Up
31 x KB Swing (1/1.25)
31 x Steps of Walking Lunge (challenge: KB Goblet Walking Lunge)
31 x Knees 2 Elbows (a.k.a. Hanging Tuck-Up)
31 x Push Press (45#/33#)(Rx+: 53#)
31 x Good Morning (45#/33#)(Rx+: 53#)
31 x Wall Ball (20#/14#)
31 x Burpee  

**31 x Double Under b/w ea. completed exercise above (mod: 31 x jump rope singles)

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