Junk Yard WOD – Sun, May 17

Timberwolf Fitness Roseville – Junk Yard WOD The Gauntlet (Checkmark) 10-15 min to go over stations and choose weights/implements 1 member per station 1 minute of work per station, self-paced 1 minute of transition time/rest Stations: Echo bike 10s max effort sprint...

Oly Class – Sun, May 17

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Warm up: Machine 2 min Band lat stretch x10 Bar RDL x10 Bar thruster x10 Back squats jumps x10 Tall snatch 3×2 empty bar Dip snatch 10×1 start at 50% and build to 8RPE Tall clean + Jerk 3×2+1 30% Clean +...

WOD – Sat, May 16

Timberwolf Fitness Roseville – WOD The Griffin (AMRAP – Rounds and Reps) 20 min AMRAP 5 x 3 min AMRAP w/1 min rest between AMRAPS 3 Power Cleans (135/95) 6 push ups 9 burpees finish where you left off in the last round. Rx: above Scale: 95/65 Seargeant Hillbo worked...

WOD – Fri, May 15

Timberwolf Fitness Roseville – WOD Power Clean + Hang Squat Clean + Jerk (15 min clock) Build to a heavy set for the day. Hang is at the knee Notes: Focus on a good starting position and smooth movement from the floor. Stay controlled in the hang and drive through the...

Power Hour – Thu, May 14

Timberwolf Fitness Roseville – Power Hour Bench day- week 2 Tentative max out day is: June, 11th, 2026 Warm up: 2 rounds of the following three point rear delt fly x 8 each side Single arm banded pec fly x 8 each side Bench Press (Weightlifting Variable Reps &...

WOD – Thu, May 14

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 30 min AMRAP: 400/300 m row 50 ft HSW 30 box step ups (body weight) 20/20 100 m carry (you choose the implement – KBs, sandbags, feedbags, dballs, dumbbells, etc) 50m = 1 rep 25 ft = 1 rep Rx = above Scale = 4...