Oly Class – Sun, Jun 14

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) KB swing vs Jump 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 build to...

WOD – Sat, Jun 13

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) With a partner: 2 min on/1 min off (30 min cap) 15 synchro wall balls 10 synchro T2B Max C&J go until your team reaches 100 C&J @30 min mark Build to a heavy C&J Solo version: 1:30...

WOD – Fri, Jun 12

Timberwolf Fitness Roseville – WOD Back Squat (Build to heavy 3 rep Then 1 drop set (1×3) @ 80% of heavy. 18 min clock) Metcon (Time ↓ Shorter is Better) For time: 800m run 40 thrusters (45/35 – don’t drop an empty barbell) 6 rope climbs Rx+ = legless rope climbs Rx =...

WOD – Thu, Jun 11

Timberwolf Fitness Roseville – WOD Metcon (5 Rounds for reps) Pick a gymnastics skill that you would like to do for todays E2MOM and spend 8- 10 minutes warming up that skill Then… E2MOM for 10 min (5 rds) Either 30 sec gymnastics skill work OR a max unbroken set...

Power Hour – Thu, Jun 11

Timberwolf Fitness Roseville – Power Hour Bench Max out day!! warm up: 2 rounds three point rear delt fly x 8 tempo push up x 5 (3:1:0) tempo Bench: Work up to a max effort attempt Dumbbell bench (Checkmark) 1×6 at rpe 9-10 -10lbs for 2×8 pump stuff 2 rounds of the...

Oly Class – Wed, Jun 10

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) KB swing vs KB jump x10 Snatch pull with floating heels (ball of foot standing on 5lb plate) x10 Slow pull to knee + Hang snatch pull + Snatch 5×1 65-75% Tall muscle clean empty bar x3 Tall clean + Jerk...

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...