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, March 19, 2015

"I Want My E-MOMmy!"

Active Stretch
400m Run (+ 10 Burpee at 200m mark)
4 Pull-Up
4 BR Rev. Lunge
4 DB Thruster
-then: individual warm-up for Deadlift

“I Want My E-MOMmy!!”

(0:00 - 15:00)
15 min. AMRAP: DB Thruster (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)
*EMOM: 5 Burpee
(goal: 100 Thruster. If you reach 100 before 15:00, you earn rest b/w sets!)

(15:00 - 30:00)
15 min. AMRAP: Back Rack Reverse Lunge (c: 135/95, p: 95/65, m: 75/55, f: 65/35)
*EMOM: 4 Burpee-Lateral Bar Hop
(goal: 80 Lunge. If you reach 80 before 30:00, you earn rest b/w sets!)

(30:00 - 40:00)
10 min. AMRAP: Pull-Up
*EMOM: 3 Double Push-Up Burpee
(goal: 60 Pull-Up. If you reach 60 before 40:00, you earn rest b/w sets!)

(40:00 - 50:00)
10 min. AMRAP: Deadlift (c: 225/155, p: 185/135, m: 135/95, f: 95/65)
*EMOM: 2 Burpee Box Jump-Over (24/20)
(goal: 40 Deadlift. If you reach 40 before 50:00, you earn rest b/w sets!)

(50:00 - 60:00)
10 min. AMRAP: DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, m: 15’s/12’s, f: 12’s/10’s)
*EMOM: 1 ea. Single-Leg Burpee
(goal: 20 Man Maker. If you reach 20 before 60:00, be done!)

SCORE = Total Reps Completed (of AMRAP movements)(max possible score: 300)

No comments:

Post a Comment