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.

Thursday, July 17, 2014

"Clean & Climb"

EQUIP: Rope, Jump Rope, Bar (a+: 155/115, a: 135/95, i: 115/75, b: 95/65), KB (a: 70/53, i: 53/35, b: 35/18), Rower

*Active Stretch
*400m Run/ Row
*5 x Burpee-Pull Up
*5 x Clean Pull (lightly loaded bar)
*5 x Hang Power Clean
*5 x Front Squat

WOD 1:
20 Min. EMOM:
Odd: 1 x Rope Climb
Even: 3 x Squat Clean (a+: 155/115, a: 135/95, i: 115/75, b: 95/65)


WOD 2 (40 min. TIME CAP):
SCORE = Total time to complete both A and B

A) 8 Rounds -
*160m Row
*8 alt. KB Clean & Jerk (a: 70/53, i: 53/35, b: 35/18)

-no rest b/w A&B-

B) 8 Rounds -
*a+: 8 x Triple-Under, a: 32 x Double-Under, i: 16 x Double-Under, b: 64 x Singles
*8 ea. (16 total) 1-Arm KB Deadlift + Lat KB Hop-Over (a: 70/53, i: 53/35, b: 35/18)

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