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.

Thursday, June 20, 2013

"All-Day-Long Total Bod WOD"




EQUIP: Bar (95/65)(Rx+: 115/85)

WARM-UP:
-4 Rounds of 1 Active Stretch followed by a 100m Run (increase pace of run ea. rnd.)
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“All-Day-Long Total Bod WOD”
*800m Run
*10 x Star Jump
*10 x Hand-Release Push-Up
*10 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)(Strict Press, Push Press, and/ or Push Jerk)
*600m Run
*20 x Star Jump
*20 x Hand-Release Push-Up
*20 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)
*400m Run
*30 x Star Jump
*30 x Hand-Release Push-Up
*30 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)
*200m Run
*40 x Star Jump
*40 x Hand-Release Push-Up
*40 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)
**EVERYONE HAS 10 MINUTES TO FINISH ONCE FIRST PERSON IS DONE**

Upon Immediate Completion of Above (and until time is called 10 min. after 1st finisher yells "done"):
AMRAP in Remaining Time -
*10 x Star Jump
*10 x Hand-Release Push-Up
*10 x Shoulder-to-Overhead (95/65)(Rx+: 115/85)

SCORE for “Total Bod WOD” = total rounds + reps of the “In Remaining Time” AMRAP

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FINISHER:
3 Rounds (6 min.) -
*30 sec. x Right Lunge Hover Hold
*30 sec. x Right Single-Arm Plank Hold (atop one hand)
*30 sec. x Left Lunge Hover Hold
*30 sec. x Left Single-Arm Plank Hold

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