Friday, November 13th, 2026 - Movement lab
General Warm-Up
2 Slow Rounds
EARLY BIRD
6 TRX Rollouts
8 Reverse Nordics (banded if needed)
5 Weighted Jefferson Curls (build to 25 to 50% bodyweight by round 2) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side
RISE AND SHINE
8 Thread the Needles per side · 1 Sec Pause
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 Standing Hamstring Hangs · 5 Sec Pause, hands slide down the shins
30 Sec Deep Squat Hold (hold the rig)
let the body relax under its own weight as you flow through positions at your own pace
Neural Warm-Up
Colour Shuttle
4 bean bags, 4 colours, spread out across the floor
Coach calls a colour sequence, grab and deliver each bean bag back to your start spot in the exact order called
30 sec on 30 sec off · 6 rounds
Sequence grows each round: 2 colours, then 3, then all 4
Wrong colour = put it back and try again
Track: sequences completed without a mistake
Skill
Metronome Ladder Steps
8 rounds · 20 sec on 1 min off
Stand facing the ladder from the side
Pattern: In-In-Out-Out (lateral), one foot contact on every beat
BPM starts at 100, goes up every round increasing by 20
Track: your fastest BPM held with clean feet, beat last week
whiteboard.raisethebarfitness.ca
WOD
For PointsAccessory
Kneeling Wall Ball Overhead Wall Pass
6 rounds · 30 sec on 1 min off
Tall kneeling, hips squeezed forward, ball starts overhead with both hands
Throw it into the wall like a soccer throw in, catch the rebound overhead
Max reps per round
Stay close enough to the wall to keep every catch clean
Track: max reps in a round
Cooldown
Lengthened Stretch
90 sec per position · slow breathing, settle deeper on every exhale
Toe Sit
Frog Hold
90/90 Hip Lift per side
Fire Hydrant hold each side
Standing Pike Fold
Custom
Collect your high 5's and have an amazing day :)