Power Hour – Thu, Apr 16

Timberwolf Fitness Roseville – Power Hour Upper- week 4 Warm up: 2 Rounds Single arm banded pec fly x 10 Banded face pull x 10 Plank shoulder taps x 5 each side Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable Reps & Sets)...

WOD – Thu, Apr 16

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Murph Prep: Thursday 10 min EMOM 1: 15/12 echo 2: 5 Strict pull ups Rest 2 10 min EMOM 1: 15/12 cal row 2: 15 air squats Rest 2 10 min EMOM 1: 100m run or 8 shuttle runs 2: 15 push ups Rx++ = vested Rx+ = Pick...

Oly Class – Wed, Apr 15

Timberwolf Fitness Roseville – Oly Class Oly class Each exercise has 2 options. 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...

WOD – Wed, Apr 15

Timberwolf Fitness Roseville – WOD Power Snatch + Hang Power Snatch + OHS Power Snatch + 2 Hang Power Snatch + 3 OHS 5 sets at RPE 7 (stay at the same weight accross all sets) Metcon (AMRAP – Reps) 12 min AMRAP 15 wall ball 12 alternating hang dumbbell snatches 6 box...

WOD – Tue, Apr 14

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 20 lunges (1DB)(hold dumbbell anyway) 15 burpee over DB 30 T2B -1 min rest 20 lunges 15 burpee over DB 20 C2B -1 min rest 20 lunges 15 burpee over DB 10 BMU Rx+= 40 T2B/25 C2B/15 BMU; 70/50lb Rx= 50/35 Scale=...

WOD – Mon, Apr 13

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 400 m run (500/450m row if raining) 20 Thrusters (weight 1) 400 m run 15 Thrusters (weight 2) 400 m run 10 Thrusters (weight 3) Rx = 95/65; 135/95; 155/105 Time cap: 15 minTime domain: 8-14 min Stimulus:...