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, August 24, 2013

"The 50 Minute Tally Rally"



Equipment: Wall Ball, Slam Ball, KB

WARM-UP:
    *Active Stretch, then: 50 x Jumping Jack & 50 x Plank Jack

50 Minute “TALLY RALLY” -
THE RULES:
    *** Find a partner, and try to earn as many points as possible within the time limit.  
    *** Earn up to 100 points maximum from any one exercise.
    *** One partner works/earns point(s) while the other partner Runs 400m.  Switch and repeat throughout.
    *** Reward for variety: 100 bonus points for doing at least 1 rep of every single exercise listed.
    *** Simply mark the # reps you complete of each exercise on your log.  Total it all up at the end for your final score.
    ***Reward for the most 400m Runs completed: 100 bonus points to 1st place team, 75 points to 2nd place, 50 points to 3rd place.


EXERCISE VALUES:


1 Point (100 reps = 100 points) –

** Air Squat

** Push-Up

** Walking Lunge

** Ring Row



2 Points (50 reps = 100 points) -

** Squat Jump

** Lunge Jump

** Wall Ball (20/14)(1 point w/ lighter WB)

** Ball Slam (30/20)(1 point w/ lighter SB)

** Pull-Up

** Knees-to-Elbows



3 Points (33 reps = 99 points/ 34 reps = 100 points) -

** Toes-to-Bar

** Ring Dip

** Handstand Shoulder Tap (R and L = 1 rep)

** Burpee

** Pike Jump

** KB Swing (70/53) (2 points w/ lighter KB)

** KB SDHP (70/53) (2 points w/ lighter KB)



4 Points (25 reps = 100 points) -

** MB Squat Clean (20/14)

** KB Clean & Jerk (70/53)(3 points w/ lighter KB)

** Pistol

** Plyo Push-Up on/ off SB



5 Points (20 reps = 100 points) -

** Chest-to-Bar Pull-Up

** Handstand Push-Up 
** 1-Arm SB Overhead Squat (30/20)

** Slurpee (SB Burpee)(30/20)



7 Points (14 reps = 98 points/ 15 reps = 100 points)-

** Bar Muscle-Up

** Skin-the-Cat



10 Points (10 reps = 100 points) -

** Muscle-Up (rings)

** Pull-Over (@ pull-up bar)









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