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, September 10, 2013

"May the AIR FORCE Be With You"

EQUIPMENT: Barbell (95/65), Pull-Up Bar

*Active Stretch (+ PVC Work (OH))
*400m Run

30 Minute AMRAP -
*EMOM (Every Minute On the Minute): 4 x Burpee 
*30 x (Behind-the-Neck) Thruster (95/65)(because we did Thrusters Monday)
*30 x Sumo Deadlift High Pull
*30 x Push Jerk
*30 x Overhead Squat
*30 x Front Squat
-Use same barbell throughout WOD
-Move onto the next lift once all 30 reps are complete. If the minute clock beeps during a rep, complete the rep, then start the 4 burpees
SCORE = Total Rounds + Any Extra Reps

*1:00 AMRAP Sit-Up 
-2 min. REST-
*1:00 AMRAP Hand-Release Push-Up (H-R not req’d by AF, req’d by Erin:))
-2 min. REST-
*1:00 AMRAP Strict Pull-Up (Pull-Ups not req’d by AF; we did them anyway;))
-2 min. REST-
*1.5 Mile Run

Air Force Physical Fitness Test Standards (minimum requirements for graduation):
Men:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run
< 30 yrs.     42           33               0                13:36

30-39 yrs.   39           27               0                14:00

40-49 yrs.   34          21               0                 14:52

Women:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run
< 30 yrs.           38            18               0                16:22

30-39 yrs.        29             14               0                16:57

40-49 yrs.        24             11               0                18:14

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