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, December 9, 2014

"3, 3, 3...Hee, Hee, Hee"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rope

*Active Stretch
*400m Run/ Row
*5 Power Clean + 5 Thruster + 5 Hang Snatch Pull + 5 OHS (light bar)
*5 T2B + 5 C2B + 5 ea. HS Shoulder Tap

60 Min. AMRAP -
3 Rounds:
*6 ea. Front Rack (c: Overhead) Reverse Lunge (c: 135/95, p: 95/65, f: 65/35)
*3 Bar Muscle-Up (sub: 6 Push-Up + 6 C2B Pull-Up)
*1 x Rope Climb

-no rest-

3 Rounds:
*9 Evil Wheel (sub: 9 Inchworm)
*6 Burpee-Lateral Bar Hop
*3 Bear Complex (c: 135/95, p: 95/65, f: 65/35)

-no rest-

3 Rounds:
*12 alt. 1-Arm KB Swing (“Juggle”)(c: 70/53, p: 53/35, f: 35/18)
*9m Handstand Walk (sub: 9 ea. HS Shoulder Tap)
*6 Hang Squat Snatch (c: 135/95, p: 95/65, f: 65/35)

-no rest-

SCORE = Total Rounds (+ any extra Reps) Completed

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