WOD – Wed, Jan 28

Timberwolf Fitness Roseville – WOD Strength (Weight) 3 Sets: 2 Front Squats @ 85% -immediately into- 5 Back Squats Metcon (Time) For time: 5-10-15 T2B 10-20-30 Box step ups (50/35) DB Squats Burpee over DB Cap: 20 minRx+= 10-20-30 T2B – 50s/35s Rx = above Scale =...

Oly Class – Wed, Jan 28

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Tempo snatch + Snatch balance (Checkmark)...

WOD – Tue, Jan 27

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 50 abmat sit ups 40/32 cal echo 30 S2OH (135/95) 20 box jumps (24/20) 10 wall walks Rest 3 min 10 wall walks 20 box jumps 30 S2OH (135/95) 40/32 cal echo bike 50 abmat sit up *30 Min CapRx+ = 30/24 Rx = above...

Oly Class – Mon, Jan 26

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Olympic Lifting Each Oly class will have 2...

WOD – Mon, Jan 26

Timberwolf Fitness Roseville – WOD Strength (Weight) Every 2:00 x 12:00 (6 Sets) Power Clean & Jerk 1) 3 @ 80% 2) 3 @ 85% 3) 3 @ 90% -these are lifting waves: 0-2 80% 2-4 85% 4-6 90% …then repeat Metcon (Time) For Time: 3 Rounds: 20 Double-Unders 5 Bar-Facing...

Junk Yard WOD – Sun, Jan 25

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 set: 10 empty barbell goodmornings 5 empty barbell back squat jumps 10/10 banded lateral walk Back Squat (5×3 @ 70% 3 box jumps after each set) Metcon (Checkmark) 3 sets: 8-12 pull-ups (use bands if...

WOD – Sat, Jan 24

Timberwolf Fitness Roseville – WOD Metcon (Time) Partner WOD 4 RFT: 80/60 cal echo 60 box overs (24/20) (step down) 40 wall balls (20/14) 20 burpee to target *Divide work with your partner as desired Cap: 40 min Solo: 4RFT: 40/30 cal row 30 box overs 20 wall balls 10...

WOD – Fri, Jan 23

Timberwolf Fitness Roseville – WOD Deadlift (Weightlifting Variable Reps & Sets) Go based off of feel – build to a heavy 3, keep the weight moderate if you are feeling beat up. Metcon (Time) For time: 10-20-30-40-50 Air squats 1-1-1-1-1 Rope climbs into…...

WOD – Thu, Jan 22

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 25 min EMOM: 1: 16/13 cal bike 2: 16 DB Bench 3:16/13 cal row 4: 8 burpee box jumps 5: restRx: 50s/35s Scale: 12/9 cals – 12 DB bench w/40s/25s – 6 burpee box jumps Accessories (Checkmark) 3 sets: 10/10 DB bent...

WOD – Wed, Jan 21

Timberwolf Fitness Roseville – WOD Front Squat + Back Squat 3 sets: 2 FS + 5 BS @ 80% of FS Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsCap: 10 min Metcon (Time) If you have a sub 3 min Fran you can do: 12-9-6 Thruster (135/95) BMUCap: 10...