NEW MOVEMENTS: Toes To Bar (Knee Ups) / DB Snatch

CHALK TALK: Using Zen Planner

NOTE: Chalk Talk happens after the Burpee Box Jump benchmark. The topic is Using Zen Planner. After the burpees have people grab their phones if they have them. Anyone without can look over someone else's shoulder. Topics we want to hit are where to reserve classes (they probably already know this so quick demo), how to get to their profile (Z Logo top left corner then click name) with attention to ability to see how many classes they have left on their GetFIT series, and ability to update payment info. Then go to Workouts, select GetFIT program, and show that today's workout has a place to input their reps for Burpee challenge, as well as for the workout they are about to do. Have them log results for BBJs and also show them the Add Custom Results. Use the dropdown to select Gymnastics, then select Pull-ups, and run through the mock scenario of adding a new Pull-up PR, using notes to add the color of the band that they used for the pull-ups.

Warm-up

  • 2X Sampson Complex
  • 26 Stationary lunges
  • 20 Air squats building to jumping squats
  • 14 Hanging Shrugs
  • 8 Burpees
  • 2 Inchworm Complex
  • 3 x 10m Partner Banded Broad Jumps

Benchmark:

3 Minute Burpee Box Jump Challenge

NOTE: Have folks go conservative on the box heights. Make them do box facing burpees. Discuss pacing (no fly and die!). After challenge you can do the chalk talk.

Workout:

DB SNATCH LADDER PLUS

10 Alt DB Snatches
10 Hanging Knee Raise (Toes to Bar)
20 Alt DB Snatches
10 Hanging Knee Raise
30 Alt DB Snatches
10 Hanging Knee Raise
20 Alt DB Snatches
10 Hanging Knee Raise
10 Alt DB Snatches

NOTE: DB Snatch and Hanging Knee raises will need movement instruction. At Central you will want to circle up around the Rig in the Open Gym to get everyone a spot to do knee raises. Kick anyone out of that space if you need too. Explain that you can scale Knee raises down with a horizontal TTB, and scale them up with a full TTB (for the future, that is).