WOD – Wed, May 6

Timberwolf Fitness Roseville – WOD Snatch pull + Snatch + Hang Snatch Build to a heavy complex Squat snatch the snatch and hang snatch Drop the bar and reset between the snatch pull and snatch (no touch-n-go) 15 min clock Metcon (AMRAP – Reps) Ogar 14 min AMRAP: 3...

Oly Class – Wed, May 6

Timberwolf Fitness Roseville – Oly Class Oly class Snatch 1st pull + Float power x4 65% Clean progression: light Tall clean x5 Low hang + Power position hang x3 Clean Waves 80% 85% 90% x3

WOD – Tue, May 5

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM for 25 min 1: 16/13 cal echo 2: 8 burpee DB DL (50s/35s) 3: 20/16 cal row 4: 20 box overs (step down) 5: rest Rx+ = above Rx = 15/12 cal echo, 18/14 cal row, 18 box overs Scale = 12/10 cal echo, 12/10 cal...

WOD – Mon, May 4

Timberwolf Fitness Roseville – WOD Box Squat (Box height should put athletes at or below parallel. Don’t go to failure (you should feel like you have 1-2 more reps in the tank)) Build to heavy 5 rep 15 min clock Metcon (Time) 4 RFT: 15 T2B 60 DU 5 lunge + lunge +...

Oly Class – Sun, May 3

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Option 1: if you’re fatigued from the week Option 2: if you’re well rested Jerk progressions: Jerk rack position Half kneeling to split stance Stepping into split Jerk balance Rack Jerks: 65-75% 5×2 80-85%...

Junk Yard WOD – Sun, May 3

Timberwolf Fitness Roseville – Junk Yard WOD Fun in the sun (Checkmark) Warm up: Bike 90s Superset: 2 rounds light weight KB swings x20 KB push press x5/side KB one arm row x5/side Stations: Tire Flips (Scale Dball tosses) Sled Pull Odd Object...

WOD – Sat, May 2

Timberwolf Fitness Roseville – WOD Metcon (Time) 4 RFT w/partner 50/40 cals of choice 30 burpee box overs 30 hang dumbbell snatch 20 synchro air squats (someone must hold the dumbbell – can switch off throughout the 20 reps) 10 BMU or 20 C2B or 30 T2B Solo option: 4...

WOD – Fri, May 1

Timberwolf Fitness Roseville – WOD Clean Pull + Hang Squat Clean + Front Squat 1 CP + 1 HSC + 1 FS 15 min to build to a heavy set focus on positioning Metcon (Time) For time: Metcon: 15-12-9 Bike Cals (females 12-9-6) Power Cleans then 9-12-15 S2OH Bike Cals (females...

WOD – Thu, Apr 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 13min AMRAP: 15/12 Row 10 Burpees 8 Pull Ups -rest 2 min 10min AMRAP: 8 DB Bench (2 DBS) 16 goblet lunges (1 DB) 8/8 SA dumbbell rows (1 DB) -rest 2 min 3min: Max Cal of choice Rx+ = vested for 1st AMRAP, 50/35...

Power Hour – Thu, Apr 30

Timberwolf Fitness Roseville – Power Hour Bench week 1/4 Warm up: 2 rounds Kettlebell arm bar x 30 second hold on each side Cuban press x 5 reps Tempo push up x 4 (3:1:0) tempo Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...