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 31, 2014

"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload, Rower

*Active Stretch
*400m Run/ Row
*10 x SB Squat Clean
*5 x Burpee Box Jump
*10 x SB Push-Up
*5 x Clean & Jerk (light bar)

A) 15 min. AMRAP (5 Rounds for Time Max) -
*200m Run
*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)
If you complete 5 rounds, you are DONE…note your time  (that is your score); otherwise, your score is total rounds + any extra reps completed when time is called.

-2 min. REST b/w A and B-

B) 15 min. AMRAP (5 Rounds for Time Max) -
*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)
*10 x Double Pull-Up "GI Jane" (Burpee + 2 Pull-Ups = 1 rep))

-2 min. REST b/w B and C-

C) 15 min. AMRAP (5 Rounds for Time Max) -
*250m Row
*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

-2 min. REST b/w C and D-

D) 15 min. AMRAP (5 Rounds for Time Max) -
*100 x Mountain Climb
*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

No comments:

Post a Comment