Friday, August 14th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Side to side Inchworms10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Neural Warm-Up
Speed Pass
1 min on 30 sec off · 6 rounds
Grab 2 Objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Track: beat last week's best round
Skill
Skill
Metronome Sprinters March 120bpm
10min Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes up every 1 minute increasing by 20 bpm
Track: your fastest lockout position maintained — beat last week's BPM
whiteboard.raisethebarfitness.ca
WOD
For PointsWOD — For Points
Worst Case Scenario (Cross Hands
AMRAP 30 sec on 1 min rest · 6 rounds
Table Top position, hips in front of knees, hands under shoulders
Using the arms, jump and catch yourself on blocks or raised platform
Stimulus
Elite: 6 inch riser
Competitive: foam blocks
Performance: yoga mat
Accessory
Accessory
Wall Ball Partner Pass
4 rounds 1 min on 1 min off
Max Reps per round
12ft apart — one step further than last week
Cooldown
Cooldown
Collect your high 5's and have an amazing day :)