Example Lesson Plans

Sat 24 June  Warm Up
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

AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats


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
Power Snatch 1-1-1
PS should not exceed American Swing capacity


Intermediate:Power Snatch, received Low

Advanced: Pause Snatches 1-1-1


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

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

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 drops
Power Snatch

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

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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