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, March 25, 2014

"KB Swing, Swing, Swing"



EQUIP: Barbell (c: 225/155, p: 185/135, f: 135/95), Plate (45/25; c (women): 35), Box (24/20), KB (c: 70/53,

p: 53/35, f: 35/18), Jump Rope 

WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*100 Jump Rope (warm-up Double-Unders)
*10 x KB Swing
*10 x Burpee 

*Individual Movement-Specific Warm-Up for WOD (especially: Deadlift)
—————————————————-

#1:
15 Min. AMRAP -
*30 x Double Under (sub: 30 x Tuck Jump)
*10 x Plate Ground-to-OH
*10 x alt. OH Plate Step-Up (20”)
*10 x 1-Arm KB OHS (5xR, then 5xL)(mod: 10 x Goblet Squat)
*# KB Swing as minutes on the clock at end of ea. round
(everybody will do 15 KBS at the 15:00 mark)
-for example: if I finish my first round when the clock reads 2:33, I must do 2 KBS to finish out the round; if I finish my second round when the clock reads 6:04, I must do 6 KBS to finish out that round, etc.

#2:
15 Min. AMRAP -
*30 x Double-Under (sub: 30 x Lateral Bar Hop)
*10 x Box Jump (24/20)
*10 x Deadlift (c: 225/155, p: 185/135, f: 135/95)
*10 x alt. Pistol (c: Jumping OR Weighted)
*# KB Swing as minutes on the clock at end of ea. round
(everybody will do 15 KBS at the 15:00 mark)

#3:
15 Min. AMRAP -
*30 x Double-Under (sub: 30 x Mountain Climb (R and L = 1))
*10 x alt. KB Goblet Lunge
*10 x OH Plate Sit-Up
*10 x Bar-Facing Burpee
*# KB Swing as minutes on the clock at end of ea. round 
(everybody will do 15 KBS at the 15:00 mark)



SCORE = Total KB Swing completed over all 3 WODs

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