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 17, 2012

"Alphabet Soup" (S3 Conditioning)

EQUIPMENT: Mat, AbMat, Barbell (85/65), Slam Ball (30/20), Jump Rope, Box (24/20)

*Active Stretch
*400m Run
*200m Row
*100 x Jump Rope Singles

10 Minute Alphabet AMRAP -
*10 x AbMat Sit-Up (Weighted w/ Slam Ball) 
*10 x Behind-the-Neck Thruster (mod: Back Squat)
*10 x Catch-and-Release w/ Slam Ball 
*10 x Double-Under (mod: 30 x Jump Rope Single)(challenge: 30 x Double-Under)

10 Minute Alphabet AMRAP -
*10 x All-4’s Hopping Push-Up
*10 x Ball Slam (challenge: Jumping)
*10 x Clean & Jerk from High Hang (Hang Clean + Press, Push Press, or Push Jerk)
*10 x Deck Squat (challenge: Pistol (5xR, 5xL))(challenge+: Weighted w/ Slam Ball)

10 Minute Alphabet AMRAP -
*10 x Angled Push-Up (incline or decline push-up atop box)(challenge: 90 decline)
*10 x  Box Jump (24/20)
*1 x Climb of Rope OR 10 x Chest-to-Bar Incline Row 
*10 x Deadlift High Pull (w/ bar)

5 Minute Alphabet AMRAP - 
*5 x Air Squat
*5 x Burpee
*5 x Chin-Up 
*5 ea. leg x Double-Dip Lunge Jump

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