Friday, July 3rd, 2026 - Movement Lab
General Warm-Up
2 rounds
Kettle bell tempering
2min
Elevated Calf Raise
2min
Neural Warm-Up
Hand eye Coordination
find a partner or find a wall.
5 min underhand toss, overhand catch.
Strength
Bear Crawls 8min
1min on 1 min off 4 rounds
Keep knees as low to the ground as possible.
Back Flat
WOD
Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
25x2 reps
Iso BB Calf Raise
Max effort
10x6sec hold
Competitive
Double Jumps
Use your first jump to prime your second launch off jump, getting your head as high as possible
20x2 reps
Iso BB Calf Raise
Climbing effot
10x6sec hold
Performance
Standing high jump
Sink down into a tall squat and roll your weight onto the balls of your feet before you explode up
20x1 reps
Iso BB Calf Raise
Climbing effot
10x6sec hold
Stimulus Points
Take your time setting up and maximizing each jump!
Use the calf raises as a gauge for how much stiffness you can create in your body for your jumps.
Accessory
Deep ankle bounces 8 min
1min on each side
4 rounds
Cooldown
you've already done your stretching! collect your high 5's and have an amazing rest of your day :)