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, February 26, 2015

"Friendly Filthy 50"

EQUIP: Partner + Shared WB (20/14), Shared SB (30/20), Rower + Your Own: Barbell, Pull-Up Bar & HSPU Set-Up

*Active Stretch
*200m Run
*20 Lunge + 15 Air Squat + 10 Push-Up
*200m Run
*3-5 min.: Self-Directed Warm-Up for WOD movements (work up to WOD loads)

Partner WOD:
“Friendly Filthy 50” (it’s only ‘friendly’ because you get to do it with your friend)”
For Time -
*50 Partner Burpee-Wall Ball (20/14)
*50 alt. Hang Squat Clean (2 bars; non-working partner must Hold Top of DL)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)
*50 alt. Shoulder-2-Overhead (2 bars; non-working partner must Hold Front Rack)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)
*50 alt. Slurpee-Overhead Toss to Partner (30/20)
*50 alt. Pull-Up (non-working partner must Hold Bar Hang)(c: Chest-2-Bar)
*50 alt. Handstand Push-Up (non-working partner must Hold Handstand)
*alt. 250m Row Sprints until 5000m Rowed (1 partner works at a time)

(NOTE: “alt.” means that athletes take turns EVERY rep (just like “U Go/ I Go”))

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