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 29, 2012

“The Heroes on Six” (S3 Conditioning)


EQUIPMENT: Box (24/20), Barbell (115/80 to start), KB (2.0/1.5), Pull-Up Bar, Rings

“The Heroes on Six”

WARM-UP:
*Active Stretch 

6 Rounds - (adapted Brenton)
*10m Bear Crawl
*10m Broad Jump
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SPEED SET #1:
3 Rounds -
*200m Run
*10 x Burpee
*1 min. x Elbow Plank Hold

6 MIN. AMRAP #1: (Danny adaptation)
*6 x Box Jump (24/20)
*6 x Push Press (115/80)
*6 x Pull-Up

SPEED SET #2: 
3 Rounds -
*200m Run
*8 x Burpee
*45 sec. x Elbow Plank Hold

6 MIN. AMRAP #2: (Coe adaptation)
*6 x Thruster (95/65)
*6 x Ring Push-Up

SPEED SET #3:
3 Rounds -
*200m Run
*6 x Burpee
*30 sec. x Elbow Plank Hold

6 MIN. AMRAP #3: (John Runkle adaptation)
*6 x Deadlift (225/155)
*6 x Burpee-Pull-Up
*6 x KB Swing (2.0/1.5)

SPEED SET #4:
3 Rounds -
*200m Run
*4 x Burpee
*15 sec. x Elbow Plank Hold

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