Thursday, June 11th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom
Neural Warm-Up
3min Side to Side Hops on Beat
Strength
Turkish Getup
3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set
WOD
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movement)
Elite
Bosu Hop Ons + Hop Off
15 Reps
Lying Medball Chest Pass 24/30
20 Reps
Competitive
Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 20/14
15 Reps
Performance
Bosu Hop Ons + Hop Off
10 Reps
Lying Medball Chest Pass 10/8
15 Reps
Stimulus Points
Focus on absorbing your landing and medball catch as much as possible, and find ways to be as explosive as possible, when jumping or throwing.
Accessory
Kettle Bell Snatch,
Team with the most weight by the end of 8 mins wins. If the other team steals all of your weights, game is over.
Must place kettle bells on box before they can be stolen back.
Cooldown
You already did your stretching, collect your high five and have a great day!!!