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 19, 2015

"Yes, But..."

EQUIP: Bar, Pull-Up Bar, Rings, GHD, Rower, Under-Over Boxes (24” + PVC)

*Active Stretch
*400m Run
*5 Burpee + 5 Chin-Up + 5 Pendlay Row + 5 Hang Clean + 5 Thruster + 5 OHS

“Yes, You Will Row A LOT, But You (kind of) Get to Choose the Rest of It”
(and you just may end up liking Burpees more than ever)

WOD - 60 min. AMRAP
~complete sets in any order desired.  be strategic!
~all 50 reps of a movement must be completed before moving onto the next set.
~if rower unavailable, do NOT wait!!  instead, sub: 20-15-10-5 Burpee before each set of reps.
~you may switch back and forth between row and burpee as rowers become available, or as desired.

*400m-300m-200m-100m Row
*20-15-10-5 x Pendlay Row (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row
*20-15-10-5 x Chin-Up

*400m-300m-200m-100m Row
*20-15-10-5 x Thruster (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row
*20-15-10-5 x Overhead Squat (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row
*20-15-10-5 x Ring Dip

*400m-300m-200m-100m Row
*20-15-10-5 x Under-Over (24”)

*400m-300m-200m-100m Row
*20-15-10-5 x Push Press (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row
*20-15-10-5 x GHD Sit-Up

*400m-300m-200m-100m Row
*20-15-10-5 x Toes-2-Bar

SCORE = Total # Reps (each completed set is worth 50 reps)

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