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.

Tuesday, December 11, 2012

Slam Ball Run Rough One

EQUIP: Slam Ball (30/20), Dumbbells (25/20), KB (1.25/1.0), Mat

*Active Stretch
30-20-10 x
*Jumping Jack
*Skimming Sumo Squat (a.k.a. “Dynamo Squat”)(mod: sumo squat)
*Plank Jack

SET #1A:
6 Min. AMRAP -
*10m Traveling DB Overhead Lunge
*On Each End Line: 6 (3 ea. arm) x alt. DB Plank Fly 

SET #1B:
3 Rounds -
*30-20-10 x Knees-to-Elbows Tuck Jump
*30-20-10 x Slam Ball-Squeeze Suitcase Crunch
*200m Slam Ball Run 

SET #2A:
6 Min. AMRAP -
*10m Backward DB Bear Crawl
*On Each End Line: 3 x DB Burpee

SET #2B:
3 Rounds -
*30-20-10 x (Jumping) Ball Slam
*30-20-10 x Plank Hop In/ Out (for speed!)
*200m Slam Ball Run 

SET #3A:
6 Min. AMRAP -
*10m Forward Hopping KB Swing (mod: step forward)
*On Each End Line: 3 ea. arm x KB Long Cycle (power clean and press)

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