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, December 15, 2012

Cardio-Strength Preview (Today 8am - Siskey Y)


"BEHOLDEN TO THE CLOCK"


EQUIPMENT: High Box, Heavy DBs, Jump Rope, optional Mat

WARM-UP:
For Duration of 1st Song -
*1 x Toe Hold Squat Stretch (down-up-down)
*10 x X-Body Mtn. Climb (R and L = 1)
*1 x Samson Lunge (R and L = 1)
*10 x Donkey Kick to Plank 
-------------------------------------------------------------------------------------------------------------
SET #1:
3 Rounds -
*15 x Burpee
30 sec. REST (see clock or iPad, or count 1-1000 in head)
*15 x DB Thruster
30 sec. REST
*15 x Lunge Jump (R and L = 1)
30 sec. REST

*3 min. to finish once 1st person done
*Upon Completion of SET #1, AMRAP of - 
*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)
*10 x K2E Tuck Jump
-------------------------------------------------------------------------------------------------------------
SET #2:
3 Rounds -
*10 x Renegade Row (DB Push-Up + Row R + Row L)
30 sec. REST 
*10 x Step-Back Front Lunge to Step-Up (5 x R, then 5 x L)
30 sec. REST
*10 x Squat-Thrust-Lateral Jump (over box)
30 sec. REST

*3 min. to finish once 1st person done
*Upon Completion of SET #2: AMRAP of -
*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)
*10 x Box Jump
-------------------------------------------------------------------------------------------------------------
SET #3:
3 Rounds -
*20 x Squat-Thrust
30 sec. REST
*20 x Double-Arm DB Snatch (finish in X)
30 sec. REST
*20 x Decline Windmill Plank (R and L = 1)
30 sec. REST

*3 min. to finish once 1st person done
*Upon Completion of SET #3: AMRAP of -
*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)
*10 x Grasshopper (R and L = 1)(mod: Mtn. Climb)
-------------------------------------------------------------------------------------------------------------
SET #4:
3 Rounds -
*5 x Man Maker
30 sec. REST
*5 ea. x alt. Lunge Thruster
30 sec. REST
*5 x Double Burpee-Box Jump (2 push-ups to 2 box jumps = 1 rep)
30 sec. REST

*3 min. to finish once 1st person done
*Upon Completion of SET #4: AMRAP of -
*30 x Jump Rope (challenge: Double-Under, Single-Leg, High Knees, etc.)
*5 x Deck Squat-Jump (mod: atop low box)
-------------------------------------------------------------------------------------------------------------
FINISHER (if time):
3 Rounds -
*30 sec. x R Hover Lunge Hold
*30 sec. x R Single-Arm Plank Hold
*30 sec. x L Hover Lunge Hold
*30 sec. x L Single-Arm Plank Hold


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