Wednesday, October 14th, 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 Banded Sissy Squats *band supports you, only go as deep as you can control
5 World's Greatest Stretch per side
8 Low Cossack Slide Squats per side
Neural Warm-Up
Neural Warm-Up
Circle Pass
Side step around the circle tossing the sandbag to your partner and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group, beat the last count
Strength
Main Strength
Overhead Step-Ups
2:30 per set × 4 sets · 8 reps per side
Dumbbells held overhead, arms locked out
Step up to a box height you can control, full stand at the top
Track: load per side
whiteboard.raisethebarfitness.ca
WOD
For LoadStimulus
Stimulus: use the band to support your body weight, timing momentum to slow right before transferring to the opposite foot. Smooth transitions, controlled falling
Accessory
Accessory
Wall Ball Speed Rotations
8 min Total: 30 sec on 30 sec off
Back against the wall, wall ball held at chest
Rotate side to side, tapping the ball to the wall on each side
Count max touches in 30 sec, beat your best round
Cooldown
Cooldown
Collect your high 5's and have an amazing day :)