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, August 8, 2013

"I Hate 8" (VERY Memorable Conditioning Class for Aug. 8th)

EQUIPMENT: Jump Rope, AbMat, Barbell (adv: 115/85, int: 95/65, beg: 65/35)

*Active Stretch
3 Rounds -
*200m Run
*15 x Double-Under (sub: 30 singles)
*10 x Weightless OH Squat 

FOR TIME (Choose Option1 OR Option2)(15 Min. Time Cap) -
Perform this ladder (ea. set of D-U's must be UNBROKEN):
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 x Double-Under (sub: Same # of Singles + Same # of Lateral Bar Hops)
Option2: “ANNIE”
*Double-Under (sub: Same # of Singles + Same # of Tuck Jumps)
*AbMat Sit-Ups
If you finish early, start on the other WOD option until time is called at 15:00.  Super Goal: get through BOTH WODs within in 15:00
PART B (“STRENGTH-ENDURANCE”)(35 min. Time Limit):
*BUY IN: 800m Run
-no rest-
8 Rounds -
Once the bar is picked up each round, you may not set it down until the round is complete.  Penalty each time you put the bar down = 1 Barbell Burpee.
*1 ea. side x Deck Squat - Lateral Bar Hop
*2 x BB Roll-Out (a.k.a. “Evil Wheel”)(a: 115/85; i: 95/65; b: 65/35)
*3 x Romanian Deadlift (sub: Deadlift)
*4 x Hang Power Clean
*5 x Front Squat
*6 x Front Lunge
*7 x Shoulder-to-Overhead
*8 x Behind-the-Neck Thruster
-no rest-
*BUY OUT: 800m Run
If you finish Round 4 sub 12:00, you must complete an additional 800m Run (@ the 1/2 way mark)(because it means that you went too light!)

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