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.

Tuesday, February 24, 2015

"Open Prep EXTREME"



(EQUIP: Bar, Rings, Rower, Pull-Up Bar, PVC)

WARM-UP:
*Active Stretch (+ PVC Stretches & OHS)
With Partner -
1 Round/ Person -
*P1: 400m Row
*P2: AMRAP: 3 Burpee Pull-Up + 3 OHS + 3 Ring Dip
——————-

Open WOD 11.4+
30 min. AMRAP -
*60 Bar-Facing Burpee
*30 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*10 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)
*1000m Row
-no rest-
*30 Bar-Facing Burpee
*15 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*5 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)
*500m Row

SCORE = Total Reps (1000m = 10 reps; 500m = 5 reps)

~5 min. REST/ Set-Up~

Open WOD 12.5+
20 min. AMRAP -
3-6-9-12-15, etc. x
*Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)
*Bar Muscle-Up (mod: BA or Jumping from box)(sub: “Bodyblaster” (Burpee-Pull Up-K2E)

SCORE = Total Reps



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