Wednesday, August 12th, 2026 - Movement Lab

General Warm-Up

2 Rounds
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side (PVC, controlled)
8 Thread the Needles per side · 1 Sec Pause
8 Low Cossack Slide Squats per side

Neural Warm-Up

4 corners
20 sec per person 4 rounds
numbers or colour called out tap that colour or number and return to center

Collect as many touchpoints as possible during your time up

Strength

Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 7 reps per side
Pressing hand over back leg
Track: load per side — beat last week's number
whiteboard.raisethebarfitness.ca

WOD

For Points

Workout Format

Sandbag March
8 rounds · stick to the beat of the metronome, starting 100bpm
20 sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb
Track: highest BPM held with clean marches (knees hit 90)

Stimulus

weight on balls of feet, tilt hips forward. keep core braced

Accessory

Accessory
Barbell Rotations 8 min
Back Rack Position
30 sec on 30 sec off

Cooldown

Collect your high 5's and have an amazing day :)