Team McGhee

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Sat

Feb 8

Team McGhee

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Workout

"Team McGhee" [HERO]

[TEAMS OF 2]

AMRAP 30:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24"/20")

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* Alternate Movements With Partner

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KG | (124/83)

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AGE GROUP

13-15 & 55+ | (185/135)

KG | (83/61)

Open-Games

AMRAP 30:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24"/20")

For the Coach

Resource Drive

Workout Overview

Stimulus

Pick reps/weights that allow you to complete each movement in under 1:00, allowing for at least 10 rounds today. This has potential to be a high round workout, so being able to split with a partner will make it easier to keep intensity high.

Scoring

Score: Rounds + Reps

Movements

Target Score: 15-20 Rounds

Stimulus: Moderate-Heavy Loading

Deadlifts: Loading should not exceed 70% of your 1RM.

Push-ups: Keep a neutral spine and body in a straight line, tightening your core.

Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.

The One | Teaching Focus

Push-Up Body Position + Scaling Options

Maintain a straight line from head to heels.
Avoid sagging or piking at the hips.
Engage the core to keep the body stable.
Scaling Options:
Be aware of athletes' fitness levels and provide appropriate scaling options.
Progress athletes gradually to more challenging variations as their strength improves.

Strategies

Modifications

DEADLIFT

Reduce Loading/Reps
10 Double Kettlebell Deadlifts
10 Heavy Kettlebell Swings
10 Kettlebell Sumo Deadlifts
Good Mornings
Barbell Sumo Deadlift

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PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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BOX JUMPS

Reduce Box Height
Box Step-Ups
18 Squat Jumps
18 Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges
Broad Jumps

Logistics

"McGhee" [HERO]

AMRAP 30:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

0:30 Downward + Upward Dogs
0:30 Scorpions
0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:20 Glute Bridges
0:20 90/90 Hip Rotations
0:20 Spidermans
0:20 Box Step Ups
0:20 Squat Jumps
0:20 Box Jumps

Specific Warm-Up
_{(9-21 minutes)}

(9-24 minutes)

Push-Up Warm-Up

0:20 Scapular Push-Ups
Athletes should focus on engaging the shoulder blades by squeezing them together and then pushing them apart.
0:20 Knee Hand-Release Push-Ups
Watch for elbows staying at a 45-degree angle, a controlled descent, and hands releasing from the floor at the bottom.
0:20 Tempo Hand-Release Push-Ups (3-Second Descent)
Encourage athletes to lower slowly for three seconds, bringing the chest to the floor while keeping a strong core.
0:20 Standard Hand-Release Push-Ups
Look for athletes to maintain a neutral spine, release hands at the bottom, and drive up with elbows tracking back.

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General Deadlift Warm Up

5 Cued reps hips to above knee
Hips back first in the descent
Bar close
5 Cued reps above knee to mid shin
Knees out of the way
5 Cued reps mid shin to standing
Driving with the legs
Shoulders and hips rise together until bar passes knee
Take 3 Min to warm up to workout load

Strength
_{(21-33 minutes)}

N/A

Primer
_{(33-39 minutes)}

(24-30 minutes)

Practice Round

2 Rounds, Alternating Movements with Partner:
1 Deadlift
3 Push-ups
3 Box Jumps

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(30-60 minutes)

Look For

Deadlifts: 2 sets on the deadlifts, encourage athletes to keep their shoulder blades squeezed and engaged.
Push-Ups: Full range of motion is key here. Chest should touch the floor, and full lockout at the top.
Box Jumps: Jump high, land high. Be sure athletes lockout at the top, and step down.

Post Workout Clean Up & Chat (60)

_{Accessory Work}

Bike Conditioning

12 Sets:

2:00 Moderate Pace [RPE 5-7]

0:30 Rest

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* Focus On Maintaining Same Calories Each Set

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MINDSET

"As the rest of the world is walking out the door, your best friends are the ones walking in."

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True friends stand by you during difficult times, offering support when others might leave.

Additional Elements

Have questions?

Reach out!

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