Wednesday, July 29th, 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

Sumo Ball
Wall ball of your choice

knock the other persons ball out while keeping your ball in

1 min per round

first to 10 points wins

Must sustain a plank, hands in feet out

Strength

Split Lunge Single-Arm Overhead Press
2:30 per set × 4 sets · 9 reps per side
Pressing hand over back leg

Track: load per side — beat last week's number
whiteboard.raisethebarfitness.ca

WOD

For Time

Workout Format

Sandbag March
8 rounds ·stick to the beat of the metronome, starting 80bpm

20sec on 1 min off
Elite 100lb / Competitive 70lb / Performance 50lb

Track: top number of marches — beat last week's top set
Stimulus: same bag as last week, more marches

Stimulus

Breath behind the brace, keep the hips tilted back to stay in an athletic position and keep the hips snappy. lower back rounds speed is lost.

Accessory

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

lead the rotation by stomping the heels

Cooldown

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