Friday, September 4th, 2026 - Bootcamp
General Warm-Up
2 Rounds
Side to Side Inchworms 10 Reps *3 point balance
Reverse Wall Walks 8 Reps *hold tension in hips and quads equally
Jefferson Curl 5 Reps · 5 Sec Pause in the Bottom *get the whole spine stretched before you dig into the hamstrings
Stimulus: have the body relax under its own weight as you flow through positions
Neural Warm-Up
Neural Warm-Up
Speed Pass *hand eye coordination
1 min on 30 sec off · 6 rounds
Grab 2 objects each
Count as many unbroken catches as possible each round with your partner
Stay as close as needed to make the catches, pick up speed and distance as you get more comfortable
Track: beat last week's best round
Max unbroken catches is the goal! Find your flow state
Skill
Skill
Metronome Sprinters March 320bpm
6 rounds Total: 20 sec on 1 min off
Snap from one sprinters pose to the next. (90/90 lockout)
BPM goes down every 1 minute decreasing by 20 bpm
Track: your slowest BPM held with a clean lockout — the longer you can hold, the better
Stimulus: learn to throw yourself from one position into the next snapping to a stop in the lockout, keeping the nervous system snappy!
whiteboard.raisethebarfitness.ca
WOD
For PointsWOD — For Points
Speed 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
Stimulus
Stimulus: taking how we've learned to absorb with plyos and now expressing them — arms, shoulders, chest and hands learn to absorb and explode faster, more range, less weight than before
Cooldown
Cooldown
Collect your high 5's and have an amazing day :)