Wednesday, August 5th, 2026 - Movement Lab

General Warm-Up

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 Cossack Squats per side

Neural Warm-Up

3 Point Tag

only one limb can be moved at a time

all other limbs must remain in full contact with the ground

1v1 style 1 min per round 30 sec rest, king of the hill style

first to 5 points wins

Strength

Strength
Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 8 reps per side
Pressing hand over back leg
Track: load per side — beat last week's number
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

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

Stimulus

learn to breath behind the brace to push into the sand bag and maintain a slight forward lean.

Accessory

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

find that cross body tension, leading the movement with the opposite heel, flex everything

Cooldown

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