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.

Saturday, October 6, 2012

Mini-WOD Day @ S3 Conditioning



EQUIPMENT: Barbell (75), Box (24), Jump Rope

WARM-UP:
*Active Stretches in Place
*2 x 100m Run w/ PVC overhead
*Burgener Warm-Up for Snatch w/ PVC

SET #1:
4 Rounds -
*100m Run
*5 x Power Snatch (75 lb.)
*10 x Overhead Squat (75 lb.)

SET #2:
3 Rounds -
*200m Run
*10 x Ring Row + Tuck-In (incline pull-up on rings, hold @ top of pull and tuck 1 leg in at a time, release)(challenge: Double-Leg Tuck-In)
*20 x Box Jump (20-*24")

SET #3:
2 Rounds -
*400m Run
*4 x Wall Walk
*8 x Power Clean and Press + Overhead Lunge R and L (75 lb.)

FINISHER:
4 Minute AMRAP -
*100 Jumps of Rope (challenge: make 30 of those reps Double-Unders)
*10 x Squat Thrust

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