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, November 26, 2013

EQUIP: Jump Rope, Barbell (a: 115/85, i: 95/65, b: 65/35), SB (30/20)


*Active Stretch (PVC Stretches too)
8 Rounds (2 min.) -
*High Knee Run in place
*1 x Pop-Up Push-Up every 15 seconds

WOD 1:
“Nico” (3/4 of “Nicole”) -
15 Min. AMRAP -
*200m Run every time you drop down from the bar
SCORE = Total Reps of Pull-Ups

WOD 2:
12 Min. AMRAP -
*Bear Complex (a: 115/85, i: 95/65, b: 65/35)
*150m Row every time you break (break = grip release of bar)(may rest bar on back or OH without penalty)
SCORE = Total Reps of Bear Complex

WOD 3:
10 Min. AMRAP -
*Wall Ball w/ Slam Ball (30/20)
*30 x Double-Under every time you break (sub: 15 Tuck Jump OR 90 Singles)
SCORE = Total Reps of Wall Balls

WOD 4:
8 Min. AMRAP -
*Slam Ball Burpee (“Slurpee”)(30/20)
*1 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/35) every time you break
SCORE = Total Reps of Slurpees

No comments:

Post a Comment