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, November 10, 2012

“5 Rounds of 10 and 10”



EQUIP: Box (24/20), Wall Ball (20/14), Dumbbells (15-*20), Pull-Up Bar, Rings

WARM-UP:
*Active Stretch w/ 100m Run b/w stretches
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SET #1:
5 Rounds -
*10 x Wall Ball
*10 x Box Jump

SPEED:
5 Rounds -
*100m Sprint every :40

SET #2:
5 Rounds -
*10 x Toes-to-Bar
*10 x Burpee

SPEED:
5 Rounds -
*100m Sprint every :40

SET #3:
5 Rounds -
*10 x Strict DB Shoulder Press
*10 x Overhead DB Lunge in place

SPEED:
5 Rounds -
*100m Sprint every :40

SET #4:
5 Rounds -
*10 x Ring Push-Up
*10 x Ring Row

SPEED:
5 Rounds -
*100m Sprint every :40

SET #5/ FINISHER:
5 Rounds -
*10 x Squat Jump
*10 x Lunge Jump (R and L = 1)

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