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.

Friday, November 16, 2012

EMOM + GHD = Ouch!



EQUIP: Light Barbell (55 lb.), Slam Ball (20 lb.)

WARM-UP:
*Active Stretch

3 Rounds -
*10m Bear Crawl there
*10m Walking Lunge back
*10m Bear Crawl there
*10m Broad Jump back
------------------------------------------------------

10 Min. AMRAP -
*10 x Hang Power Snatch (55)
*10 x Push Press 
*10 x Front Squat 
-EMOM: 1 x Wall Walk Burpee (wall walk + 1 burpee on end)
(“EMOM” = Every Minute On the Minute)

Partner GHD/ Run -
2 Rounds -
*P1: 200m Run
*P2: GHD Sit-Up until P1 returns
-swiitch
*P1: 200m Run
*P2: GHD Hip Extension until P1 returns
-switch

10 Min. AMRAP -
*10 x Slam Ball Wall Ball 
*10 x Ball Slam 
*10 x Slam Ball Squat Clean
-EMOM: 1 x Wall Walk Burpee 

Partner GHD/ Run -
2 Rounds -
*P1: 200m Run
*P2: GHD Sit-Up until P1 returns
-swiitch
*P1: 200m Run
*P2: GHD Hip Extension until P1 returns
-switch


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