Wednesday, September 23rd, 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
Side step around the circle tossing the sandbags across the circle to your partner
30 sec on 30 sec off · 4 rounds per group
Switch direction each round
Track: unbroken catches as a group, most unbroken catches wins

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 — beat last week's weight
whiteboard.raisethebarfitness.ca

WOD

For Load

Workout Format

Banded March
8 rounds · stick to the beat of the metronome, starting 70bpm
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 1min 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 from last week

Cooldown

Collect your high 5's and have an amazing day :)