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.

Wednesday, September 2, 2015

"Flip It Into REVERSE"



(0:00 - 7:00)
7 min. AMRAP -
3 Wall Walk
5 Burpee
7 Pull-Up
12 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

(7:00 - 8:00)
~1 min. rest~

(8:00 - 15:00)
7 min. AMRAP -
12 KB Swing
7 Pull-Up
5 Burpee
3 Wall Walk

(15:00 - 20:00)
~5 min. rest~

(20:00 - 27:00)
7 min. AMRAP -
3 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)
5 HSPU
7 Deficit Push-Up (2x 45#/2 x 25#)(Rx+: Ring Dip)
12 Box Jump (24/20)(Rx+: 30/24)

(27:00 - 28:00)
~1 min. rest~

(28:00 - 35:00)
7 min. AMRAP -
12 Box Jump
7 Deficit Push-Up
5 HSPU
3 Deadlift

(35:00 - 40:00)
~5 min. rest~

(40:00 - 47:00)
7 min. AMRAP -
3 Power Clean (c: 155/115, p: 135/95, m: 115/75, f: 95/65)
5 Ninja Jump (Rx+: to 45# Plate/ to 25# Plate)
7 ea. Pistol
12 KB Goblet Squat (c: 70/53, p/m: 53/35, f: 35/26)

(47:00 - 48:00)
~1 min. rest~

(48:00 - 55:00)
7 min. AMRAP -
12 KB Goblet Squat
7 ea. Pistol
5 Ninja Jump (Rx+: to 45# Plate/ to 25# Plate)
3 Power Clean


SCORE  = Total Rounds + Reps Completed over all AMRAPs

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