WOD – Mon, Nov 3

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) 4x AMRAP 3 / Rest 1:00 2 Muscle ups 4 Handstand Pushups 8 KB Swings*pick up where you left off S Highest Pullup Skill, Pushups, 53/35 RX 70/53 *adjust KB weights as needed but they should be heavier...

Junk Yard WOD – Sun, Nov 2

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Echo Bike Sprints Progressively try a little harder each round until last one is a full send EMOM x10 :10 hard :50 Recovery pace Metcon (Weight) EMOM x10 Deadlift to Knees + Full Deadlift -start light and...

WOD – Sat, Nov 1

Timberwolf Fitness Roseville – WOD With a Partner (Time) 150 wall balls RX 20/14, Scaled 14/10 90/72 calorie echo bike 80 dumbbell shoulder to overhead 53/35’s RX, scaled 35/20’s 300 foot dumbbell front rack walking lunge (try to do in 25 foot sections) 80 dumbbell...
WOD – Fri, Oct 31

WOD – Fri, Oct 31

Timberwolf Fitness Roseville – WOD Back Squat (Build to 1rm 15min) Final day of our 6 week squat program! If you have been hitting all of the squat days, this is your day to set yourself up for a PR – You got this!!!! Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Power...

WOD – Thu, Oct 30

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Alphabet Soup Every 7:00 x 4 Rounds A. 10 Shuttle Runs 25′ down 25′ back =1 B. 30 Flutter Kicks C. 6-10 Strict Pull Ups D. 18/14 Cals (of choice) E. 12-15 Barbell Curls (any weight) R1: A,B,C,D,E R2: E,D,C,B,A R3:...

WOD – Wed, Oct 29

Timberwolf Fitness Roseville – WOD Front Squat (Every :90 for 7:30 2 reps 70%) Metcon (Time) For Time 500/400m Row 100 Double Unders 10 Sandbag Cleans 10 Bar Muscle ups 10 Sandbag Cleans 100 Double Unders 500/400m Row16min Cap Scaled: Singles, 100/70, Highest Pullup...

Oly Class – Wed, Oct 29

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Vertical jump 3(1+2) – snatch DL @ 100% Snatch 9×1 @ 70-80% (base off of feel) Clean and Jerk (Singles 70%, 75%, 75%, 80%, 70%, 70%, 70%, 70%) Clean & Jerk Primer (Checkmark) Clean DL +...

WOD – Tue, Oct 28

Timberwolf Fitness Roseville – WOD Metcon (Weight) Every 3:00 for 30:00 12/9 Cals of Choice 10 Ab Mat Situps 1 Power Clean BuildingBuild to heavy single power clean

WOD – Mon, Oct 27

Timberwolf Fitness Roseville – WOD Back Squat (3×1 95%) 12min Take some extra warm up time as you will likely be a little tight to start the week Metcon (AMRAP – Reps) AMRAP 9 Buy in 50/40 Pushups 30 Toes to Bar into Max Rounds 4 Push Press 8 Front Squats *score is...

Junk Yard WOD – Sun, Oct 26

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Bent Over DB SeaSaw Rows x12 6each side Pushups hands on slam ball x sub max Lying Superman’s x10 Bench Press (Build to 8rm then -15% 1x max reps) Metcon (Checkmark) Every 2:30 for 15:00...