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, November 18, 2014

"In Between-ers"

EQUIP: Pull-Up Bar, Wall Space, Slam Ball (30/20), Bar (2 loads), Box (24/20)

*Active Stretch
*400m Run/ Row
*10 x Air Squat
*5 x Ball Slam
*10 x Hand-Release Push-Up
*5 x Pull-Up
-then: self-directed warm-up for Deadlift and Squat Clean-Thruster

60 Min. AMRAP -
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Air Squat
2 Burpee between every set of squats

-no rest-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 etc. x Pull-Up (c: Chest-2-Bar)
1 Wall Walk between every set of pull-ups

-no rest-

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x Ball Slam (30/20)
2 Deadlift (c: 225/155, p: 185/135, f: 135/95) between every set of squats

-no rest-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Box Jump (24/20)
1 Squat Clean-Thruster (c: 135/95, p: 95/65, f: 65/45) between every set of box jumps

-no rest-

*If you complete WOD D before time is called, start back at the beginning with WOD A.

SCORE = Total # Reps of “In-Between-er” Movements


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