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.

Saturday, March 14, 2015

"2 Against 5:00"



EQUIP: Plate, Barbell (3 loads), Slam Ball (30/20), Pull-Up Bar, Box, KB, Rower

“2 Against 5:00” (Teams of 2) -
*59:00 running clock
*divide reps as desired with partner; 1 works at a time
*whatever time remains of your 5 min. window after completion of the assignment: AMRAP “U Go/ I Go” Burpees 
*SCORE = Total # Burpees (negative points for any unfinished assigned reps (to be subtracted from Burpee total))

(0:00 - 5:00)
Against a 5 Min. Clock: 100 OH Plate Lunge (45/25)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(6:00 - 11:00)
Against a 5 Min. Clock: 90 Ball Slam (30/20)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(12:00 - 17:00)
Against a 5 Min. Clock: 80 Toes-2-Bar
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(18:00 - 23:00)
Against a 5 Min. Clock: 70 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~
~change barbell load~
(24:00 - 29:00)
Against a 5 Min. Clock: 60 Back Squat (c: 185/135, p: 135/95, m: 95/65, f: 65/35)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(30:00 - 35:00)
Against a 5 Min. Clock: 50 Box Jump-Over (c: 30/24, p/m: 24/20, f: 20/16)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~
~change barbell load~

(36:00 - 41:00)
Against a 5 Min. Clock: 40 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(42:00 - 47:00)
Against a 5 Min. Clock: 30 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(48:00 - 53:00)
Against a 5 Min. Clock: 20 Wall Walk
AMRAP In Remaining Time: U Go/ I Go” Burpee

~1 min. rest~

(54:00 - 59:00)
Against a 5 Min. Clock: 1000m Row
AMRAP In Remaining Time: U Go/ I Go” Burpee

*SCORE = Total # Burpees 

(1 negative point per unfinished assigned rep (to be subtracted from Burpee total))

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