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, January 27, 2015


EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, KB (c: 70/53, p: 53/35, f: 35/18), Wall Ball (20/14)

*Active Stretch
*400m Run/ Row
*5 Rounds w/ Unloaded Bar: Hang Power Snatch + Snatch Balance + OHS
*5 ea. KB Goblet Squat, Burpee, Ninja Jump

WOD (Running Clock for 46:00):

12 Min. AMROIRAP -
2 Squat Snatch (c: 135/95, p: 95/65, f: 65/35)
2 “Body Blaster” (Burpee + Pull-Up + K2E)
4 Squat Snatch
4 Body Blaster
6 Squat Snatch
6 Body Blaster
(increase reps by 2 each round until time is called)

-4 min. REST-

6 Min. AMRAP -
6 Romanian Deadlift (c: 135/95, p: 95/65, f: 65/35)
3 Hang Power Clean
2 Push Jerk

-2 min. REST-

6 Min. AMRAP -
12 Front Rack Lunge (c: 135/95, p: 95/65, f: 65/35)
6 Evil Wheel
4 Wall Walk

-2 min. REST-

6 Min. AMRAP -
6 KB SDHP (c: 70/53, p: 53/35, f: 35/18)
3 KB Goblet Thruster
2 ea. arm KB Snatch

-2 min. REST-

6 Min. AMRAP -
12 Wall Ball (20/14)
6 Burpee
4 Ninja Jump (Rx+: alt. Ninja Jump Pistol)

SCORE = a) Total Reps from Part A, AND b) Sum of Rounds + Extra Reps over all 4 B WODs

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