My Workouts

1. Activation & Mobility Hip openers + ankle mobility Bear crawl + crab walk (2 rounds):  https://youtube.com/shorts/AvOb5hX9mbY?si=g2tg0OnbSoYbVkZy 2. Jump Training Lateral hurdle hops (3×6 each side) Depth jump to broad jump (3×3) 3. Strength/Power Block Dumbbell thrusters or barbell push press (3×8 at moderate load) Bulgarian split squat jumps (2×6 per leg) 4. WOD 10 KB swings:  https://youtube.com/shorts/n1df4ASFeZU?si=2h1r951Iu289hV24 10 Box step-overs: https://youtu.be/KQDTjtHKku8?si=yLsD0VUx39lw-3Dw 5. Cool Down 10 Cal row or 100m run

1 Warm-up (10 min) Jump rope (2 min) Shoulder warm-up (PVC passthroughs, wall slides) https://youtu.be/qyEM1zyqoaY?si=5732w7C1VGiE2si0&t=4 https://youtu.be/YIvNRUJp7_E?si=XHmF5N3jbGbYih70&t=65 Two rounds: inchworms, side lunges, jumping jacks https://youtu.be/0HFXsIMKqUg?si=IJAScSUhKmeoCtW0&t=5 2 Olympic Conditioning Complex (3 rounds + rest 2 min between rounds): 5x Power Snatches (light barbell or DBs) https://youtube.com/shorts/G0IAcNNE7yc?si=xMCA5TM8RsohrENy 5x Overhead Squats (scale to front squat if needed) https://youtube.com/shorts/sFBi347A118?si=HLZ85iGMamLPHI6O 5 Thrusters https://youtube.com/shorts/UipBcISeiGU?si=QFDUjNI5aqZvZDvi 5 Pull-ups (or ring rows) → Do not rush. Goal is form under fatigue. 3 Jump + Core Superset (3 Rounds) Lateral box jump (3/side) https://youtube.com/shorts/t--i7ULGy4g?si=8oMIOkoZPx-Sr9vY Hanging leg raises (10) https://youtu.be/RuIdJSVTKO4?si=HyX8rL19lNyhFmAd Jumping lunges (10 total) 4 WOD (Time Cap 15 min – ‘Chipper Style’) 21-15-...

1 Warm-up Row (3 min) Band glute bridges:  https://youtu.be/-CiWQ2IvY34?si=Dn6K_NncFePxTd60 Monster walks:  https://youtu.be/snbNxUIUQPc?si=p2O11BleRvFlcddS&t=4 2×10 air squats + jumping lunges https://youtu.be/zhGVm7IBPuY?si=417fAHknTrSuzwZO&t=22 2 Jump Training Box jumps:  https://youtu.be/52r_Ul5k03g?si=wiO3H6FCkm4ImK8B Depth jump to vertical reach:  https://youtu.be/AzPJZHOmGEg?si=RHyhwNfYzQiRU3r4&t=3 Med ball slam:  https://youtu.be/QxYhFwMd1Ks?si=pIPC-jYjv6juJWV9&t=10 3 Olympic Skill Progression Hang Power Clean, 4×3 :  https://youtu.be/3Z49G0OsLMY?si=asht21cMN0y3-h8Y&t=4 Push Press, 3×5 (progressive load):  https://youtu.be/iaBVSJm78ko?si=L8NBWCiI67NFsfYP 8 Wall Balls:  https://youtube.com/shorts/WGM7FjbDJUA?si=sFMbeGiwL4FTiXLq 6 Burpees:  https://youtube.com/shorts/wF1N48xFcdQ?si=hw5Hv_BaPMOA5L6O