Example Lesson Plans

Sat 24 June  Warm Up
Basic:
AMRAP in 9 mins of
5 Assisted Pull Ups
10 Push Ups
15 Squats
Rest 2 mins then
AMRAP in 9 mins of
5 Body Rows
10 Dumbbell Floor Press
15 Box Squats

Intermediate:”Cindy”
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats

Advanced:”Chelsea”

One round of Cindy every minute on the minute for 30 minutes or until unable to keep up with the pace. Score should be a number of rounds between 20 and 30

Practice: Overhead Squats 2-5 EMOM

Bear Crawls and Shoulder ROM

 

Mobility: Bully Stretch

2-4 times through:
10 side lying external rotations Right and Left
1 min Prone hold
10 Air Squats

Coaches Notes:

Technical: During the pull ups ensure armpits are forward rather than to the sides.(This will keep shoulders healthy)

Strategic: Encourage Intermediates to get half of their overall target by 7 or 8 minutes. The rate of work will drop off in the second half.

Time allocation-
Warm Up: 15
Cindy or Chelsea: 35mins
Practice:10 mins

Mon 26 June  Warm Up
Basic: American Kettlebell Swing
1-1-1
Power Snatch 1-1-1
PS should not exceed American Swing capacity

 

Intermediate:Power Snatch, received Low
1-1-1

Advanced: Pause Snatches 1-1-1

then

Basic: AMRAP in 15 mins
10 Wall Balls
15 Skips or doubles

Intermediate:
5 rounds:
25 Push Press 35/20kg
50 Double Unders

Advanced:
7 rounds:
14 Push Press 50/35kg
28 Double Unders

Freestyle skipping 5 mins

 

Burgener Warm Up:
Dip Drive
Elbows high and outside
Muscle Snatch
OHS
OHS drops
Power Snatch

2-4 times through stick or barbell
5 Muscle Snatch
5 Snatch balance
5 OHS

Coaches Notes:

Technical: Advanced are trying to receive deep then hold for 2 seconds before standing up.

Strategic: In the Metcon Push Press capacity will dictate the workout selection.
Warm Up: 10 mins
Accessory 10 mins
Snatch 20 mins
Finisher: 20 mins

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