Triple Strength Day

Timberwolf Fitness Roseville – WOD Front Squat + Push Press (Weight) Every 2:00 for 6:00 1 Front Squat + 5 Push Press at 50% of your 1 rep max clean and jerkthis is meant to be more of a warmup up/primer – do not exceed 50% Metcon (Calories) 4 Rounds 2:00 on 1:00 Rest...

WOD – Thu, Sep 25

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 20 Overhead Walking Lunges with Plate 20 Double DB Curl to Press 20/16 Cals of Choice 2:00 RestS 25/15, 20/10s RX 45/25, 30/20s adjust DBs as needed so you are able to finish curls in 1-2...

Oly Class – Wed, Sep 24

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang + OHS 3 @ 55% Snatch (1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 1×1 @ 80%) Clean and Jerk (Build to heavy single) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk...

WOD – Wed, Sep 24

Timberwolf Fitness Roseville – WOD Metcon (Time) 40-30-20 Alternating Dumbbell Snatch 20-20-20 Lateral Burpee over the dumbbell12min Cap S 30/20 RX 50/35 RX+ 70/50 Front Squat (Rest 8:00 then Every 2:30 for 10:00 4 reps...

WOD – Tue, Sep 23

Timberwolf Fitness Roseville – WOD Snatch Complex (Weight) Every :90 for 12:00 1 Power Snatch 1 Hang Power Snatch 1 Tempo Overhead Squat 3sec down + 3sec pause in bottomTech Work pick a working weight somewhere between 50-70% of 1rm power and stay there Metcon (Time)...

Day 1 6 week Squat Cycle

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Toes To Bar 100m Run 15 DB Box Step Overs 100m RunScaled Hanging leg Raise, 30/20s 24/20″ RX 50/35s, 24/20″ *2 DBs 100m Run = 1 rep Back Squat (Rest 8:00 then Every 2:00 for 8:00 5 Reps...