Wednesday, September 2nd, 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
Colourful partners
4 colours total 2 per partner
60sec per round · 4 rounds
Numbers or colour called out, throw that colour to your partner
Collect as many catches as possible without dropping
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 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: weight on ball of feet, hips back, core braced, dont let the body bounce up and down
Stimulus
using the band to support your body weight, we are trying to time our momentum to slow down right before we transfer back to the opposite foot. the goal here is to create a smooth transition where we fall with our upper body and catch ourselves withour feet just in time to reverse direction without creating too much of a lean that we cant recover from.
the band throws us off balance the more we rely on it to support our body weight.
Accessory
Barbell Rotations 8 min (add weight if you feel comfortable)
Back Rack Position
30 sec on 30 sec off
Cooldown
Collect your high 5's and have an amazing day :)