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, July 8, 2014

"The Sherwood Shakedown"

EQUIP: Wall Ball (20/14), Bar (a: 115/85, i: 95/65, b: 65/45 (thick bumpers!)), DB’s (a: 25/20, i: 20/15, b: 15/10)

*Active Stretch, then: 
*400m Run/ Row
*5 x Dive Bomber
*5 x Snatch Series: Snatch Pull + Hang Power Snatch + B-t-N Snatch Grip Push Press + OHS (lightly loaded bar)

10 Rounds (19 min.)(adapted Pat Sherwood WOD) -
Within 60 Sec. -
*100m Run
*8 x Wall Ball (20/14)
*AMRAP Snatch (a: 115/85, i: 95/65, b: 65/45)(Rx+: Squat Snatch)
-REST 60 sec. b/w rounds-

SCORE = Total Snatch

18 Min. AMRAP -
*10 x Burpee
*5 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/45)
*3 x DB Man Maker (a: 25’s/20’s, i: 20’s/ 15’s, b: 15’s/10’s)

SCORE = Total Rounds + any Extra Reps

10 Rounds for Time -
*1 x Wall Walk
*1 x Pull-Over (sub: 2 x Pull-Up + 2 x Toes-to-Bar)(https://www.youtube.com/watch?v=-b0m1WviTn8)

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