WOD – Thu, Jun 25

Timberwolf Fitness Roseville – WOD Gymnastics Skill (EMOM) (AMRAP – Reps) Pick a gymnastics skill that you would like to do for todays E2MOM and spend 10 minutes warming up that skill Then… E2MOM for 12 min (6 rds) Either 30 sec gymnastics skill work OR a max unbroken...

Power Hour – Thu, Jun 25

Timberwolf Fitness Roseville – Power Hour Bench Technique day! warm up: 2 rounds of the following banded face pull x10 banded tricep extension x10 tempo push up x 4 (3:1:0) tempo bench technique Bench technique stuff- Strict Press (Weightlifting Variable Reps &...

Oly Class – Wed, Jun 24

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Bent over jumps x10 Slow pull snatch + Pause hang snatch 4×1 60% Snatch 3×3 70-75% Speed pull + Clean + Jerk 3×1 70% Clean 7×1 build to heavy single

WOD – Wed, Jun 24

Timberwolf Fitness Roseville – WOD Push Press (Build to a Heavy Push Press Then 2×1 at 80% 15 min clock) Metcon (Time) 3 RFT: 30/24 cal row 15 DB squats (hold the DB anyhow) 10 muscle ups Rx+ = 10/8 RMU, 70/50 Rx = BMU 50/35 Scale = highest pulling skill, 35/25 Cap 15...

Low Impact – Tue, Jun 23

Timberwolf Fitness Roseville – Low Impact Deadlift (Deadlift 5×5 @ RPE 7) Accessories (Checkmark) Accessory (2-3 Sets): • 12 Ring Rows • 8 Single Leg KB RDL/Leg • 15 Hollow Rocks

WOD – Tue, Jun 23

Timberwolf Fitness Roseville – WOD Accessories (Checkmark) 3-4 sets: 30-45 sec wall sit 30-45 sec plank hold 2 wall walks to 10 sec handstand hold Metcon (AMRAP – Reps) EMOM for 20 min 1: 200m run 2: 2 rope climbs 3: 200m run 4: HSW 5: rest Rx+: Legless Rope Climbs,...