WOD – Sat, May 2

Timberwolf Fitness Roseville – WOD Metcon (Time) 4 RFT w/partner 50/40 cals of choice 30 burpee box overs 30 hang dumbbell snatch 20 synchro air squats (someone must hold the dumbbell – can switch off throughout the 20 reps) 10 BMU or 20 C2B or 30 T2B Solo option: 4...

WOD – Fri, May 1

Timberwolf Fitness Roseville – WOD Clean Pull + Hang Squat Clean + Front Squat 1 CP + 1 HSC + 1 FS 15 min to build to a heavy set focus on positioning Metcon (Time) For time: Metcon: 15-12-9 Bike Cals (females 12-9-6) Power Cleans then 9-12-15 S2OH Bike Cals (females...

Power Hour – Thu, Apr 30

Timberwolf Fitness Roseville – Power Hour Bench week 1/4 Warm up: 2 rounds Kettlebell arm bar x 30 second hold on each side Cuban press x 5 reps Tempo push up x 4 (3:1:0) tempo Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...

WOD – Thu, Apr 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 13min AMRAP: 15/12 Row 10 Burpees 8 Pull Ups -rest 2 min 10min AMRAP: 8 DB Bench (2 DBS) 16 goblet lunges (1 DB) 8/8 SA dumbbell rows (1 DB) -rest 2 min 3min: Max Cal of choice Rx+ = vested for 1st AMRAP, 50/35...

Oly Class – Wed, Apr 29

Timberwolf Fitness Roseville – Oly Class Oly class Snatch progression: High elbows practice x5 Tall snatch x5 Heels up to grab the bar + slow pull x5 Snatch pull + Float snatch + Snatch 5×1 70-75% Clean pull singles build to 100% Clean and Jerk Waves 80% 85% 90%...

WOD – Wed, Apr 29

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 15 min clock to build to a heavy set. Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) 3RFT: 400m Run 15 Power Snatch 15 OHS Rx: 95/65 Scale: 45/35...