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...

WOD – Wed, Jun 3

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) 5RFT: 12 S2OH 12 Bar Facing Burpees Rx+: 155/105 Rx: 135/95 Scale: 95/65Time: 6-10min Notes: This workout should be a sprint. Despite accumulating shoulder and tricep fatigue, look to hang on to the...

WOD – Tue, Jun 2

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Every 3min for 24min: 1: 75′ FR DB Lunge Max Cal Row Remaining Time 2: 4/3 Rope Climbs Max Cal Bike Remaining Time. Rx: 50’s/35’s Scale: Rope Laydowns 2:1; 40’s/25’s Flow: If class is large, don’t alternate, do...
WOD – Mon, May 25

WOD – Mon, May 25

Timberwolf Fitness Roseville – WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run (If you have a 20# vest or body armor, wear it.)In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan...

Oly Class – Sun, May 24

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Warm up: Machine 2 min Band lat stretch x10 Bar RDL x10 Bar thruster x10 Back squats jumps x10 Tall snatch 3×2 empty bar Dip snatch 10×1 start at 50% and build to 8RPE Tall clean + Jerk 3×2+1 30% Clean +...

WOD – Sat, May 23

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 80-60-40-20 Cal machine 40-30-20-10 Box jumps 8-8-8-8 Barbell complex Complex = 3 deadlifts + 3 hang power cleans + 3 S2OH Rx+ = 155/105 Rx = 135/95 Scale =...

WOD – Fri, May 22

Timberwolf Fitness Roseville – WOD Squat Clean (18 min clock to work to a heavy 2 rep. ) Quick reset between the 2 reps. No touch-n-go Metcon (Time) For time: 1k run 20 Muscle Ups 30 power cleans – partitioned any way Time cap: 15 min Rx+ = RMU, 165/115 Rx = BMU,...

Power Hour – Thu, May 21

Timberwolf Fitness Roseville – Power Hour Lower week 2 Max out date for squats and deads: June 18th warm up: 2 Rounds wall sit x 35 seconds bike x 1 min single leg hip thrust x10 on each side Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting...