Power Hour – Thu, Apr 2

Timberwolf Fitness Roseville – Power Hour Bench day- week 3 warm up: 2 rounds Kettlebell arm bar x 30 second hold three point rear delt fly x 10 Tempo push up x 4 (3:1:0 tempo) Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...

WOD – Thu, Apr 2

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) 10 min AMRAP: 10 DB bench press (moderate weight) 15 abmat sit ups 20 lunges (1 db) (choose a weight where you can stay unbroken) 5 min rest 10 min AMRAP (w/vest if able): 10 push ups 15/12 cal machine 20 air...

WOD – Wed, Apr 1

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 5 sets @ 6-7 RPE (keep weight the same across all sets) Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) For time: 30/24 cal row 30 power snatch...

Oly Class – Wed, Apr 1

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Some exercises may even have a...

WOD – Tue, Mar 31

Timberwolf Fitness Roseville – WOD Meton (4 Rounds for calories) E5MOM for 20 min: 2 rounds of: 40 DUs 3 BMU 2 wall walks Into max cal bike in remaining time. Rx+: 4 BMU, 4 wall walks Rx: above Scale: 40 SU, highest pulling skill, modified wall walk or 10 plank taps...

WOD – Mon, Mar 30

Timberwolf Fitness Roseville – WOD Paused Front Squat (Work up to 3RM w/2 sec pause at the bottom of each squat 15 min clock) Metcon (Time) 3 RFT: 400 meter run 20 T2B 10 front squats (from ground; increase weight each round) Rx+ = 135/95; 155/105; 185/125 Rx= 115/75;...