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.

Sunday, December 23, 2012

"12 Days of Christmas" - Final Go of the Season (S3 Conditioning)




WARM-UP:
*6 x Toe-Hold Squat Stretch
*12 x X-Back Lunge 
*12 x Down Dog Ankle Raise
*12 x Elephant Walk
*6 x Inchworm - 1x Push-Up

“12 DAYS OF CHRISTMAS BURPEES” (inspired by team teach w/ Mary Queen)
!!!12 x Burpee @ end of ea. round!!!

Rnd. 1: 1 x 100m Run
Rnd. 2: Rnd. 1 + 20 x Jump Rope (challenge: Double-Under) 
Rnd. 3: Rnd. 2 + 3 x Dive Bomber 
Rnd. 4: Rnd. 3 + 4 x Plyo Plate Push-Up (mod: on knees) 
Rnd. 5: Rnd. 4 + 5 x Pull-Up (sub: Ring Row) 
Rnd. 6: Rnd. 5 + 6 x Toes2Bar 
Rnd. 7: Rnd. 6 + 7 x Front Squat + Plate Punch 
Rnd. 8: Rnd. 7 + 8 x Tuck-Up Lunge Jump 
Rnd. 9: Rnd. 8 + 9 x  Handstand + alt. Lateral Arm Raise (R and L = 1)(sub: 90-Degree Decline Plank)
Rnd. 10: Rnd. 9 + 10 x Box (Over) Jump
Rnd. 11: Rnd. 10 + 11 x OH Plate Step-Up 
Rnd. 12: Rnd. 11 + 12 x Goblet Squat (w/ heaviest piece of equipment in gym you're willing to hold:))

-early finishers ea. round: AMRAP - OH Plate Sit-Up 

-begin ea. round together as a group

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