Wednesday, October 28th, 2026 - Movement Lab
General Warm-Up
2 Slow Rounds: pick your level
EARLY BIRD
5 World's Greatest Stretch per side
8 Reverse Nordics (banded if needed)
5 Weighted Jefferson Curls (build to 25 to 50% bodyweight by round 2) · 5 Sec Pause in the Bottom
8 Low Cossack Slide Squats per side
RISE AND SHINE
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)
let the body relax under its own weight as you flow through positions at your own pace
Skill
Line Pass
Partners face each other a few feet apart, side step back and forth along a straight line together, tossing the sandbag as you go
30 sec on 30 sec off · 6 rounds
Track: unbroken catches as a team, beat the last count
WOD
For LoadOverhead Lunge
2:30 per set × 4 sets · 8 reps per side
Track: load per side, beat last week
whiteboard.raisethebarfitness.ca
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
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
Farmer Carry
Every minute for 6 min: 50m carry, a weight in each hand
ELITE: Heavy
COMPETITIVE: Moderate
PERFORMANCE: Light
Track: heaviest load carried without stopping
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 :)