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, October 15, 2013

Double Trouble


2 Kettlebells + 2 Partners = "Double Trouble"


Equip: Partner, 2 Matching KBs (adv: 53/35, int: 44/26, beg: 35/18), Box (24/20), Wall Ball (20/14)


WARM-UP:
*Active Stretch (inc. Heel Sit-to-Stand)
-then:
2 Rounds -
*5 x Deck Squat
*10 x KBS
*100m Run (Fwd. there/ Bkwd. back)
-------------------------------------------------------------
SET #1:
A) 2 Rounds alt. w/ Partner -
*P1: 400m Run
*P2: Pistol Deck Squat (use pole to help, if necessary)(all R leg rnd 1; all L leg rnd 2)
-switch, repeat! (ea. person runs 2x and deck squats 2x)
-SCORE = Total Reps Pistol Deck Squat completed as a team

B) PARTNER WOD for Time -
-One partner works while the other rests; divide the work in any manner
*100 x 2KB Swing (bells swing b/w legs; Russian style (up to shoulder height only))
*80 x 2KB Bent-Over Row
*60 x 2KB Shoulder-to-Overhead
*40 x 2KB Squat Clean
*20 x 2KB Burpee-Deadlift
-------------------------------------------------------------
SET #2:
A) 2 Rounds alt. w/ Partner -
*P1: 400m Run
*P2: Deck Squat - Wall Ball
-switch, repeat!
-SCORE = Total Deck Squat - Wall Ball completed as a team

B) PARTNER WOD for Time -
*100 x 2KB Farmer Walking Lunge (1 KB hanging in ea. hand)
*50 x 2KB Thruster
-------------------------------------------------------------
SET #3:
A) 2 Rounds alt. w/ Partner -
*P1: 400m Run
*P2: Deck Squat - Box Jump
-switch, repeat!
-SCORE = Total Deck Squat - Box Jump completed as a team

B) PARTNER WOD for Time (we ran out of time & didn’t get thru this)-
*100 x 2KB Step-Up (1KB hanging in ea. hand)
*50 x 2KB Power Clean & Jerk

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