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.

Monday, June 1, 2015

"Flying Solo...Then With Your Wingman"

Coaching Note: Teams may start with either Part A or Part B, in order to make sure that we have enough rowers for the first section of Part B.  Further, as noted, the Side-by-Side Row in Part B may be done as either the BUY IN or the BUY OUT for that WOD.

Part A (on your own):
20 min. AMRAP -
*1 Rope Climb
*20 Double-Under (sub: 20 Tuck Jump)
*3 DB Atomic Burpee (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(DB Push-Up + Squat Clean-Thruster + OH Lunges R&L)
*40 ft. DB Bear Crawl 

~3-5 min. REST/ Set-Up~

Part B (teams of 2):
For Overall Time (40:00 cap) -

BUY IN or BUY OUT: Side-by-Side (tandem)
EMOM for 10 min: 150m Row

~no rest~

2 Rounds (or AMRAP in time cap) -
(Split reps in any manner, 1 works at a time)
50 Thruster (c: 135/95, p: 95/65, f: 65/45)
40 OH Plate Step-Up (c: 55/35, p: 45/25, f: 25/15)(20”)
30 Burpee Pull Up
20 Wall Walk
10 each person (side-by-side/ tandem) Turkish Get-Up (c: 53/35, p: 44/26, f: 35/18)


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