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.

Saturday, December 6, 2014

Alphabet Soup: Z to A

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), DB’s (25’s/20’s), Jump Rope, Pull-Up Station, HSPU Set-Up
SET-UP: Rings (@ dip height), GHDs, some Over-Under Boxes (24)

*Active Stretch
*400m Run/ Row
*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)

“Alphabet Soup: Z TO A”
(compare to “Alphabet Soup: A to Z” from 9/20/2014)

60 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in REVERSE alphabetical order (the opposite order as performed on 9/20/14).

*26 Double-Under after ea. completed movement below (sub: 26 Singles + 26 Lat Bar Hop)

26 Air Squat
26 Burpee
26 Clean (c:135/95, p: 95/65, f: 65/45)
26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)
Eight Hundred Meter Run
26 Front Squat (c:135/95, p: 95/65, f: 65/45)
26 GHD Hip Extension (sub: Superman)
26 Handstand Push-Up (1 AbMat = Rx)
26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + Donkey Kick)
26 Jumping Ball Slam (30/20)
26 Knees-to-Elbows
26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)
26 Med Ball Clean (SB: 30/20)
26 Ninja Jump
26 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)
26 Pull-Up
Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)
26 Ring Dip
26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)
26 Toes-to-Bar
26 Under-Over (24”)
26 V-Up
26 Wall Ball (w/ slam ball (30/20))
26 X-V-Up
26 Yard-Length Broad Jump (1 yard = MINIMUM length for ea. jump)
26 Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

SCORE = Total Reps completed (do NOT count double-under reps) + 26 Bonus Points (if applicable)

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