Power Hour – Thu, Jun 18

Timberwolf Fitness Roseville – Power Hour lower Max out day! warm up: 2 rounds of the following bike x 1 min single leg hip thrust x 10 reverse lunge x 5 on each side Max out instructions warm up to a heavy single/ 1 rep Max for both squats and...

Low Impact – Thu, Jun 18

Timberwolf Fitness Roseville – Low Impact Strict Press (5×5 @ RPE 7) Accessories (Checkmark) 2-3 sets: • 12 DB Bench Press • 10 Goblet Squats • 12 Alt Leg V-Ups

WOD – Wed, Jun 17

Timberwolf Fitness Roseville – WOD Push Press Build to a heavy 2 rep then 1×2 @ 80% of above Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsCap: 8 min Time: 3-8 min Notes: The HSPU are the limiter, so break them from the beginning. Diane...

Oly Class – Wed, Jun 17

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) RDL broad jump vs RDL vertical jump x10 Slow pull to knee + Hang snatch pull + Snatch 4×1 65-85% Tall muscle clean empty bar x3 Tall clean + Jerk 15-40% x3 Clean + Hang clean + Jerk 65-85% 5×1+1+1 (forceful...

Low Impact – Tue, Jun 16

Timberwolf Fitness Roseville – Low Impact Box Squat (5×5 @ RPE 7) 15 min clock Accessories (Checkmark) 2-3 sets: • 12 DB Rows • 8 Bulgarian Split Squats/Leg • 30s Plank Metcon (Time) For time: 200 m run 30/24 cal echo 20 box step ups 20 abmat sit ups 20 box step ups...

WOD – Tue, Jun 16

Timberwolf Fitness Roseville – WOD Gymnastics strength (Checkmark) 3 Rounds 30s Hollow Hold 20 Alt V-Ups 30s Side Plank R 30s Side Plank L Metcon (Time) For time: 40/32 cal echo 30 C2B 20 box jumps 10 dumbbell hang squat cleans 400m run 10 dumbbell hang squat cleans...