Oly Class – Wed, Jan 7

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (2 sets: 1 @ 65% 1 @ 70% 1 @ 80%) Dip clean + float clean + FS + jerk 5x @ 60-70% Clean and Jerk (6×1 @ 75-80%) Clean & Jerk Primer...

WOD – Tue, Jan 6

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 4:00 for 16:00 25/20 Cal Echo 60 Double Unders 10 Front SquatsS Row Cals, Singles, 95/65 RX 155/105 RX+ 185/125 Score is total time to complete 4 rounds Front Squat (Rest 6:00 then 10:00 to build to...

WOD – Mon, Jan 5

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 500/400m Row 16 Burpee Chest to Bar Pullups 500/400m Row 12 Burpee Chest to Bar Pullups 500/400m Row 8 Burpee Chest to Bar Pullups 500/400m Row 4 Burpee Chest to Bar Pullups15min Cap S Burpee Pullup RX as...

Oly Class – Mon, Jan 5

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×2 @ 30-40% Power snatch + Snatch balance 5×1 @ 70-75% by feel Snatch pull + floating high pull + float snatch 3×1 @ 70-80% by feel Clean pull (pause at knee) + dip clean + jerk 3×1 @ 60-70%...

Junk Yard WOD – Sun, Jan 4

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 3-5 Eccentric chin ups – jump up control down 6-8 pushups with alternating shoulder taps 10 Banded Shoulder dislocates Strict Press (Every :90 for 12:00 3 reps building for 5 sets (7:30time) then...

WOD – Sat, Jan 3

Timberwolf Fitness Roseville – WOD With a Partner (Time) 3 Rounds: 15 synchro burpees 15 toes to bar for partner 1 while 50 double unders partner 2 (then switch movements – doing them at the same time) 20 dumbbell front rack lunge partner 1 while 12 front squats from...

WOD – Fri, Jan 2

Timberwolf Fitness Roseville – WOD Deadlift (12:00 to build to a 5 rep max deadlift) Metcon (Calories) 4 Rounds 2:30 on/ 1:00 off 8 Single DB Burpee Box Step Over Max Cal Row in Remaining timeS 30/20 , 24/20″ RX 50/35,...

WOD – Thu, Jan 1

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) On a 36:00 Clock: From 0:00-12:00 50 Push Ups Then find a 5RM Back Squat From 12:00-24:00 50 Strict Pull Ups Then find a 3RM Back Squat From 24:00-36:00 50 Dips (any variation) Then find a 1RM Back Squat-You’re not...

WOD – Wed, Dec 31

Timberwolf Fitness Roseville – WOD Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here6min Cap S 95/65 SEND IT!!! Metcon (Weight) Rest 5 min then 12min to find top set of complex Snatch Pull + Snatch + 2...

WOD – Tue, Dec 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 1 Power Clean 5 Handstand Pushups 10 Pullups 40 Double UndersS 135/95, Pushups, Ring Rows, Singles RX 185/125 RX+ 225/155, 2″ Deficit HSPU (45lb plates), Chest to Bar Power Clean + Push Press...