Wednesday, September 16th, 2026 - Movement Lab
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 Low Cossack Slide Squats per side
Neural Warm-Up
Circle Pass
Coach stands in the middle of a 6ft circle
Side step around the circle tossing the sandbag to the middle and catching the return
30 sec on 30 sec off · 6 rounds
Switch direction each round
Track: unbroken catches as a group
Strength
Overhead Hold Step-Back to Forward Lunge
2:30 per set × 4 sets · 8 reps per side (back + front = 1 rep)
Single arm extended overhead holding a dumbbell
Track: load per side - match or beat last time's weight
whiteboard.raisethebarfitness.ca
WOD
For LoadBanded March
8 rounds · stick to the beat of the metronome, starting 60bpm
20 sec on 1 min off
Elite Green Band / Competitive Purple Band / Performance Black Band
Track: highest BPM held with clean marches (knees hit 90)
Stimulus
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
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
Cooldown
Collect your high 5's and have an amazing day :)