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, June 18, 2013

Row-Slam Spectacular

Part A: Partner, shared Rower, shared Slam Ball (30/20)
Part B: your own KB (53/35)

*Active Stretch
2 Rounds -
*20 x Prisoner Squat
*10 x Straight Arm/ Straight Leg Sit-Up
*5 x Inchworm + Push-Up

20 Minute Partner WOD -
P1: 20 x Ball Slam (30/20)
P2: Row for meters
-switch every time partner completes 20 slams
-may not begin slamming until other partner starts rowing
-SCORE = total METERS rowed + total REPS of ball slam

30 Minute “AMAP” -
*100m Burpee-Broad Jump
*200m Walking Lunge
*300m Bear Crawl
*400m S-A Overhead KB Walk (switch arms @ 1/2 way point (200m))
*50 x KB Swing

*Note: “AMAP” = As Much As Possible; simply get through as much of the assignment as possible within the time limit

No comments:

Post a Comment