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, April 6, 2015

"5 x 10"



EQUIP: Jump Rope, Pull-Up Bar, Barbell (2 loads), Rings, Wall Space, Wall Ball (20/14), Box (24/20)

(0:00 - 10:00)
10 Minute AMRAP:
32 Double Under (sub: Lat Bar Hop)
8 Toes-2-Bar
4 Shoulder-2-Overhead (c: 155/115, p: 135/95, m: 115/75, f: 95/65)

~3 min. rest~

(13:00 - 23:00)
10 Minute AMRAP:
32 Squat-Thrust
8 Ring Dip
4 Power Snatch (c: 135/95, p/m: 95/65, f: 65/35)

~3 min. rest~

(26:00 - 36:00)
10 Minute AMRAP:
32 Hanging Hip Tap
8 OHS (c: 135/95, p/m: 95/65, f: 65/35)
4 Wall Walk

~3 min. rest~

(39:00 - 49:00)
10 Min. AMRAP:
32 Wall Ball (20/14)
8 Burpee-Box Jump (24/20)
4 Double-Squat Thruster (c: 135/95, p/m: 95/65, f: 65/35)(Front Squat + Thruster = 1)

~3 min. rest~

(52:00 - 62:00)
10 Min. AMRAP:
32 Russian Twist (20/14)
8 Chest-2-Bar Pull-Up
4 ea. leg Front Rack Lunge (c: 135/95, p/m: 95/65, f: 65/35)
SCORE = Total Rounds + Extra Reps (summed over all 5 sets)

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