Friday, October 23rd, 2026 - Movement Lab
General Warm-Up
Grab your coffee, no rush
2 Slow Rounds · pick your level
INTENSE
5 World's Greatest Stretch per side
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
EASY
5 Seated Hand Walk-Backs · 5 Sec Hold at End Range
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
8 Supported Cossack Squats per side (hold the rig)
Neural Warm-Up
Around the Compass
4 rounds · 30 sec on 30 sec off
Coach calls North, South, East or West, hop in that direction then return to center as fast as you can
Pick your level:
(1)single leg hops (switch legs each round)
(2)two foot pogo hops
(3)quick step in the called direction and back
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)
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
Wall Ball Overhead Partner Pass
4 rounds · 1 min on 1 min off
Ball starts overhead with both hands, throw to your partner like a soccer throw in, catch it overhead
Max reps per round with your partner
Stand as far apart as you can while keeping every catch clean
Track: max team 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 :)