Wednesday, October 21st, 2026 - Movement Lab
General Warm-Up
Grab your coffee, no rush
2 Slow Rounds · pick your level
ELITE
5 World's Greatest Stretch per side
8 Reverse Nordics (no band)
5 Weighted Jefferson Curls (light plate) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side
COMPETITIVE
8 Thread the Needles per side · 1 Sec Pause
8 Banded Reverse Nordics
5 Jefferson Curls · 5 Sec Pause in the Bottom
8 Cossack Squats per side (partial range ok)
PERFORMANCE
5 Seated Hand Walk-Backs · 5 Sec Hold at End Range
8 Banded Sissy Squats *band supports you, only go as deep as you can control
5 Standing Hamstring Hangs · 5 Sec Pause, hands slide down the shins
8 Supported Cossack Squats per side (hold the rig)
Skill
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
WOD
For LoadOverhead Lunge
2:30 per set × 4 sets · 8 reps per side
Elite
Overhead Step-Ups
Single arm extended overhead holding a dumbbell, full stand at the top
Competitive
Overhead Hold Step-Back to Forward Lunge (back + front = 1 rep)
Single arm extended overhead holding a dumbbell
Performance
Split Squat with Single Arm Overhead Hold
Back knee comes down to a pad, arm stays locked out the whole set
Stimulus
Stimulus: arm locked overhead, ribs stacked, stay tall as the weight tries to pull you off balance. Pick a load you can own for all 8 reps per side.
Accessory
Dead Hang
Every minute for 6 min: hold for 20 to 40 sec
ELITE: Full Dead Hang
COMPETITIVE: Dead Hang, toes touching a box for support
PERFORMANCE: Supported Hang, feet on the floor, sit back into the arms
Track: longest unbroken hang
Cooldown
Lengthened Stretch
90 sec per position · slow breathing, settle deeper on every exhale
Sofa Stretch per side
Horse Stance
Bridge Hold, hands on the floor or elevated on a box
Pike Fold or Crow Pose, your choice
Downward Dog
Custom
Collect your high 5's and have an amazing day :)