Friday, October 16th, 2026 - Movement Lab
General Warm-Up
2 Rounds 8-10 minutes
Side to Side Inchworms 10 Reps
Reverse Wall Walks 8 Reps
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom
Seated Hand Walk-Backs 5 Reps · 5 Sec Hold at End Range
Stimulus: sip, chat, and let the body relax under its own weight as you flow through positions at your own pace
Skill
Metronome Ladder Steps
8 rounds Total: 20 sec on 1 min off
Stand facing the ladder from the side
This block's pattern: In-In-Out-Out (lateral)
Week 2 of 4, chase a cleaner, faster version than last week
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 PointsSpeed Chest Pass
20 sec on 1 min off · 6 rounds
Max effort speed pass to yourself, bouncing the ball back to yourself
Track: max weight and reps, beat last week
Stimulus
Stimulus: we've learned to absorb with plyos, now we express. Arms, shoulders, chest and hands absorb and explode faster, more range, less weight
Accessory
Accessory
Standing Long Jump
Jump, Land, Stick
Every minute for 3 min: 4 jumps
Pick a line, jump and stick the landing, quiet feet, full control
Perfect stick 4x = pick a further line
Cooldown
Cooldown
Collect your high 5's and have an amazing day :)