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, March 9, 2013

Deck of Cards


“DECK OF CARDS”

EQUIPMENT: Pull-Up Bar (assistance band, if necessary), Slam Ball (30/20), Box (24/20)

WARM-UP:
5 min. “Deck of Cards” Warm-Up AMRAP:
Hearts = Air Squats
Diamonds = Lunges
Spades = Mtn. Climbers (R and L = 1)
Clubs = Step-Ups (x# R, then x# L)
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“Deck of Cards” #1 (1x Thru Entire Deck (54 cards)):
Hearts = Pull-Ups
Diamonds = Ball Slams
Spades = Hand-Release Push-Ups
Clubs = Box Jumps
Joker #1 = 30 Burpees
Joker #2 = 50 Wall Balls (w/ slam ball)

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RULES:
*Pick one card at a time at random; do the exercise assigned for that suit; reps = the # on that card (face cards = 10 reps, Aces = 11 reps)
*We go 1 x through the entire deck (= 85 reps of ea. exercise/ suit)
*45 minute time cap
*we move onto the next card as soon Erin + 1 or more people are done w/ ea. assignment; when I call out the next assignment, move on right away
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1 comment:

  1. AnonymousMarch 10, 2013 at 4:19 PM

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