Erin Borchard: Farewell Fun with "Restart AMRAPs"

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, January 21, 2013

Farewell Fun with "Restart AMRAPs"

*This will be my final Athletic Conditioning class at the Harris Family YMCA. Thank you to all of you wonderful members I've gotten to know so well. I've loved every minute of slaving away with you:)

EQUIPMENT: Dumbbells (15s)

WARM-UP:

-outside to pavilion

*400m Run (option: 200m Run)

*20 x Air Squat

*10 x Inchworm + Push-Up

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“Restart AMRAPs” (31 min.) - (use iPad timer)

#1: 4 Min. AMRAP

1 min. REST

#2: 6 Min. AMRAP (restart @ top of chipper w/ Front Squat)

1 min. REST

#3: 8 Min. AMRAP

1 min. REST

#4: 10 Min. AMRAP

*400m Sprint

*40 x DB Front Squat

*40 x DB Push Press

*40 x DB Plank Row

*40 x Lunge Jump

*40 x Bent-Over Fly (challenge: Single-Leg; 20 x R, then 20 x L)

*40 x Squat-Thrust (challenge: weighted w/ DBs in hand)

*400m Sprint

*If you ever make it all the way through the chipper, simply start back at the beginning and work your way back through as much of it as you can....until time is called.

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FINISHER: Mary’s H-R Burpee-Sprint Partner Drill -

Partner 1: 2 x 50m Sprint