Wednesday, July 8th, 2026 - Movement lab
General Warm-Up
GENERAL WARM-UP
2 Rounds
10 Arm Bars With Reach & Roll (Per Side)
12 Thread The Needles (Per Side, 1 Second Pause)
10 Half Kneeling Banded Overhead Side Reaches (Per Side)
30 Second Child's Pose Prayer, Walking Hands To Each Side
Strength
Half Kneeling Single Arm Overhead Press 2:00min per set
4 Sets Of 6 Per Side
Tempo: 4 Seconds Down / 2 Second Pause / 2 Seconds Up
Down knee OPPOSITE the pressing arm – that line of tension from
knee to bell is the whole point.
Match range of motion to max control and strength
WOD
For Time3 Rounds For Time (12 min for quality movment)
Elite
50m Single Arm Overhead Carry – Heavy KB, Locked Elbow
(Switch Arms At 25m)
8 Cross Body Bird Dog Rows Per Side – Full Reach,
2 Second Pause At The Top
No hip shift on the rows. If the bell wobbles overhead,
slow down – speed isn't the test here.
Competitive
50m Single Arm Overhead Carry – Moderate KB
(Switch Arms At 25m)
8 Cross Body Bird Dog Rows Per Side – Knee Can Stay Down
Stack ribs over hips on the carry. The row is earned
from the ground up.
Performance
50m Single Arm Front Rack Carry Or Waiter's Carry At 90 Degrees
(Switch Arms At 25m)
8 Bird Dog Reaches Per Side – No Load, 2 Second Pause
Reach long instead of rowing heavy. Same tension starting at the ground.
Stimulus
Hips and shoulders should be on fire!!!!!
Accessory
ACCESSORY
EMOM 8
Odd Minutes: 10 Low To High Chops Per Side
Even Minutes: 10 Cross Body Med Ball Scoop Tosses Per Side
Cooldown
you already did your stretching!!! collect your high 5's and have an amazing day!!!!
Conditioning Warm-Up
3 Minutes Per Side – Arm Bar Hold
Pack the shoulder, punch the ceiling, and breathe behind the brace.
Eyes stay on the bell the entire time, hips try to reach the ground.
Shaking is your nervous system taking notes.