WOD – Mon, May 4

Timberwolf Fitness Roseville – WOD Box Squat (Box height should put athletes at or below parallel. Don’t go to failure (you should feel like you have 1-2 more reps in the tank)) Build to heavy 5 rep 15 min clock Metcon (Time) 4 RFT: 15 T2B 60 DU 5 lunge + lunge +...

Oly Class – Sun, May 3

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Option 1: if you’re fatigued from the week Option 2: if you’re well rested Jerk progressions: Jerk rack position Half kneeling to split stance Stepping into split Jerk balance Rack Jerks: 65-75% 5×2 80-85%...

Junk Yard WOD – Sun, May 3

Timberwolf Fitness Roseville – Junk Yard WOD Fun in the sun (Checkmark) Warm up: Bike 90s Superset: 2 rounds light weight KB swings x20 KB push press x5/side KB one arm row x5/side Stations: Tire Flips (Scale Dball tosses) Sled Pull Odd Object...

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...