Wednesday, July 15th, 2026 - Movement Lab
General Warm-Up
2 Rounds:
10 PVC Pass-Throughs
8 Standing Overhead Side Bends per side — PVC, small controlled range, just wake up the obliques
8 Thread the Needles per side (1 sec pause)
5 Slow Dead Bugs per side — exhale all the way out, ribs down
Strength
2:30 per set × 4 sets · 5 reps per side. Progress ONE thing per set, and only if the last set stayed clean:
Set 1 — Groove it: PVC. Tempo 3 sec down / 1 sec pause / 3 sec up. Small range you fully own, bar dead over your midline.
Set 2 — Own the bottom: PVC or empty bar. 3 down / 3 sec pause at end range (exhale hard, brace) / 3 up.
Set 3 — Load it: empty or lightly loaded bar. 4 down / 1 pause / control up. Chase a little more range now the position's owned.
Set 4 — Express it: your best clean load. Smooth tempo, biggest range you can OWN, then a 10–15 sec hold at end range on your tighter side.
WOD
For Time3 Rounds For Quality (14 min cap)
Elite
50m Suitcase Carry, heavy (switch hands at 25m)
10 Cossack Squats per side, controlled
10 Side Plank Reach-Throughs per side
Competitive
50m Suitcase Carry, moderate (switch at 25m)
10 Cossack Squats per side (partial range OK)
8 Side Plank Reach-Throughs per side
Performance
50m Suitcase Carry, light (switch at 25m)
8 Cossack Squats per side to a box or holding support
6 Side Plank Reach-Throughs per side, from the knees
Stimulus
Frontal plane the whole way through, the suitcase carry fights the side bend (don't let the load pull you over, ribs stacked), the cossacks open the hips side to side, the side planks keep you contiously fireing your obliques. Quality over speed.
Accessory
Every 1 Minute on the Minute × 8:
Odd Minutes: 8 Half-Kneeling Pallof Press per side
Even Minutes: 10 Glute Bridges with a 2-sec squeeze up top
Cooldown
collect your high fives and have an amazing day :)