Friday, July 10th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Neural Warm-Up
Around the Compass Reactive Pogo Hops
3 Rounds · 1min On / 1min Off
Coach calls a direction — North, South, East, West.
pogo hops in called direction then return to center as fast as possible
Chest up, quick feet, athletic ready position between calls.
Strength
Banded Marches 4 rounds
1min on 1 min off
Shift weight for head over foot balance.
Maximal tension from band
WOD
For TimePuddle Jumpers 10 min
1 jump into the circle every 10seconds every jump turn 90 degrees
Progressivly increase the height of your directional jumps as you get more comfortable
Minimize stumble when landing
Stimulus
Endurance and maintaining hang time control as you fatigue will be the biggest challanges
Accessory
Med Ball Chest Pass Teams of 2 · 1 min on 1 min off 4 rounds
Face your partner across a comfortable distance.
Chest pass back and forth. 1 pass = 1 rep
Count total team reps each round
Build power and speed as you and your partner sync up. Communicate.
Chase your team score. Winning team gets bragging rights.
Cooldown
You already did your stretching, collect your high fives and have an amazing day! :)