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, September 18, 2014

"Borchard's Beastly Bash-Up"



EQUIP: Bar (95/65), 2KB’s (c: 70/53, p: 53/35, f: 35/26), Box (24/20), Low Rings, Pull-Up Bar

WARM-UP:
*Active Stretch
*400m Run/ Row
*20 Lunge
*15 Supine Toes-to-Barbell
*10 Triangle Push-Up
*5 Thruster (95/65)


“Borchard’s Beastly Bash-Up” 
(inspired by Pat Sherwood’s “Monster Mash” concept)

-begin at 0:00-
2-4-6-8-10-12-14-16-18-20 x Pistol (c: Jumping Pistol, f: 2x# Lunge Jump (R & L = 1))
5 Burpee

-begin at 20:00-
“Coe” 
10 Rnds. -
10 Thruster (95/65)
10 Ring Push-Up

-begin at 50:00-
10 min. AMRAP
5 Toes-to-Bar
10 2KB Deadlift (c: 70/53, p: 53/35, f: 35/26)
15 Box Jump (24/20)


SCORE = 

  1. Did you complete the WOD as assigned?  Did you Rx?
  2. Total Rounds + Extra Reps completed in last set (10 min. AMRAP)

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