WOD – Wed, Jun 10

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) 4 rounds: 30/24 cal echo bike 8 devils press (1db) Rx+ = 70/50 Rx = 50/35 Scale = 25/20 cal echo or 30/24 cal row, 35/25 Time cap: 15 min Time cap: 15 minTime: 10-14 min Notes: Set a goal for the...

WOD – Tue, Jun 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM for 25 min 1&2: 400m run 3: 20 wall balls (20/14) 4: 15 T2B 5: rest Rx+ = above Rx = 300m run, Scale = 300m run, 14/10; hanging knee raisesNotes: Min 1-2 will be the hardest and should push up to the...

WOD – Mon, Jun 8

Timberwolf Fitness Roseville – WOD Power Clean (Build to a heavy 3 rep touch-n-go. Then complete 1 drop set (1×3) @ 80% of above 18 min clock) Metcon (Time ↓ Shorter is Better) For time: 12-9-6 clean & jerk burpee BMU Rx+ = 185/135 Rx = 155/105 Scale = 135/95,...

Junk Yard WOD – Sun, Jun 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Time ↓ Shorter is Better) Granite Mile (modified) 4 Rounds for Time: 4 tire flips 100 meter Farmer’s Carry (25s/15s lb) 10 Push-Ups/tire push ups 100 meter Farmer’s Carry 15 Air Squats 100 meter Farmer’s Carry 10...

Oly Class – Sun, Jun 7

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Med ball toss forward vs up x10 Snatch pull pause to knee 10s 5×1 100% Power snatch + Hang snatch 5×1+2 60-70% Tall clean 3 different heights x4 Clean 3 different heights + jerk 4×3+1 60-70% Clean and Jerk...

WOD – Sat, Jun 6

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) With a partner For time: 100/80 cal echo bike 50 DB thrusters 80/64 cal echo bike 40 devils press 60/48 cal echo bike 30 DB burpee squat clean thrusters start with and every 3 min – 200 m synchro run...

WOD – Fri, Jun 5

Timberwolf Fitness Roseville – WOD Back Squat Build to a 4RM -then one drop set- Max Reps @ 80% of Above Metcon (Time ↓ Shorter is Better) Metcon: 100 DUs 15 Front Squats 185/135 15 Bar MU 100 DUs 10 Front Squats 205/145 10 Bar MU 100 DUs 5 Front Squats 225/155 5 Bar...

WOD – Thu, Jun 4

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) Partner Workout: 35min AMRAP: 200m Run Together 20 Synchro Air Squats 20 Synchro Ab-Mat Sit Ups 40/30 Cal Machine 40 DB Step Ups 50/35 40 V-Ups Rx: 50/35 Scale: 35/20Notes: Active recovery is the goal...

Power Hour – Thu, Jun 4

Timberwolf Fitness Roseville – Power Hour lower week 3- *maxing out squats and deads on 6/18/25 warm up: 2 rounds of the following: 1 min bike goblet dumbbell reverse lunge x 8 on each side kick stand RDL x 8 on each side Back Squat (Weightlifting Variable Reps &...

Oly Class – Wed, Jun 3

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Back squat jumps empty bar 2×5 (jump straight up, not back) Snatch pull with floating heels (balls of feet standing on 5lb plate) x10 Slow pull to knee + Hang snatch pull + Snatch 5×1 60-70% Tall muscle clean...