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, February 25, 2014

The Queen's Gambit

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14), Box (24/20, Rx+: 30/24), Rower, Rope, GHD?, Rings

(adapted WOD originally programmed by Mary Queen)

*Active Stretch, then:
*400m Run
*10 x Hanging Shoulder Shrug  
*10 x Handstand or Plank Shoulder Shrug
*10 x MB Goblet Squat
*10 ea. x MB OH Lunge
*10 x MB Push-Up
…warm-up any necessary WOD movements

“The Queen’s Gambit”
3 Rounds For Time (50:00 time limit) -
*1 x Rope Climb (sub: 10 x Ring Row (tempo: 3-count on the descent))
*2 x Curtis-Bear Complex (a: 135/95, i: 95/65, b: 65/35)(Bear Complex + Curtis P from hang)
*3 x Bar Muscle-Up (sub: 6 x C2B Pull-Up OR 9 x Pull-Up)
*400m Run
*500m Row
*6 x Deck Squat Box Jump (24/20)(Rx+: 30/24)
*7 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)
*8 x Double-Squat Wall Ball (20/14)
*9 x Ring Dip
*10 x a: MB GHD Sit-Up, i: Cherry Picker Sit-Up, b: OH MB Sit-Up (20/14)
*? x Burpee (as many Burpees as the # of minutes that have elapsed at the end of ea. round)

NOTE: Curtis-Bear Complex = Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + Behind-the-Neck S2OH) + Curtis P from the hang (Hang Power Clean + Front Lunge R + Front Lunge L + Push Press)

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