Wednesday, August 19th, 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

Overhead Step-Back to Forward Lunge
2:30 per set × 4 sets · 8 reps per side (back + front = 1 rep)
Single arm extended overhead holding a dumbbell
Track: load per side
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

WOD — For Points
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 ball of feet, hips back, core braced, dont let the body bounce up and down

Accessory

Barbell Rotations 8 min (add weight if you feel comfortable.... finally!!!!)
Back Rack Position
30 sec on 30 sec off

Cooldown

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