Oly Class – Wed, Jan 21

Timberwolf Fitness Roseville – Oly Class Snatch + OHS + BS jump (Checkmark) 3x(1+1+3) empty barbell Snatch (Snatch waves 2 sets: 1 @ 75% 1 @ 80% 1 @ 85%) Dip clean + float clean + FS + jerk 5x(1+2+2) @ 60-65% Clean and Jerk (6×1 @ 77-87%) Clean & Jerk Primer...

WOD – Tue, Jan 20

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 6 rds 12/10 cal 50 ft front rack DB lunge (50s/35s) – Rest 3 min 4 rds 20/15 cal (pick a different machine) 100 ft burpee broad jumps Cap: 30 minRx = above Scale = 40s/25s Accessories (Checkmark) 3 sets: 100...

Oly Class – Mon, Jan 19

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×3 @ bar to 30% Power snatch + Snatch balance 6×2@ 65-70% by feel Snatch pull + floating pull + float snatch 4×2+1+1 @ 70-75% Clean pull (pause at knee) + dip clean + jerk 6×1+2+1 @ 60-65% by...

WOD – Mon, Jan 19

Timberwolf Fitness Roseville – WOD Power Clean & Jerk (Weightlifting Variable Reps & Sets) Every 2min for 12 min: Rd 1 & 2: 3 @ 75% Rd 3 & 4: 3 @ 80% Rd 5 & 6: 3 @ 85% Metcon (Time) For time: 1-2-3-4-5-6-7-8-9-10 Hang power clean (135/95) Strict...

Junk Yard WOD – Sun, Jan 18

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 2 rounds chin ups w/ 3-5sec eccentric x 2-5 Ring Rows x10 2″ Deficit Pushups x sub max Metcon (Checkmark) EMOM x10 Alternate 5 DB or BB Bench Press 5 DB or BB Bent Over RowsCan use 2 BB or 2 sets of DBs...

WOD – Sat, Jan 17

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Rounds and Reps) 35 Minute AMRAP – split the reps as you wish 12 shoulder to overhead 50 double unders 12 chest to bar RX pull up or ring row scaled 20 pistols 12 cal row ** add 2 calories rowing each...

WOD – Fri, Jan 16

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds 30/24 Cal Bike 30 Medball Box Step Ups 20 Hang Power Cleans18min Cap S Row Cals, 14/10, 24/20″, 75/55 RX 20/14, 24/20″, 115/75 Metcon (AMRAP – Reps) Rest 5:00 then Strict Pull Ups Every 2:00 for 10:00 1 Max...

WOD – Thu, Jan 15

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Min 0:00-15:00 Row For Calories @3:00, 6:00, 9:00, 12:00 Complete: 5 Plate Turkish Sit Ups 45/25 (25/15) 10 Plate Jumps 15 Deficit Reverse Lunges (standing on plate) 2:00 Rest AMRAP 13 100′ Plate Goblet Carry 45/25...

WOD – Wed, Jan 14

Timberwolf Fitness Roseville – WOD Back Squat (12:00 to Build to heavy Single) Metcon (Time) For Time 30/24 Cal Echo 40 Wall Balls 30 Pull Ups 20 Thrusters 80′ HS Walk (20′ increments)12min Cap S Row Cals, 14/10, Ring Rows, 65/45, Bear Crawl RX 20/14,...

Oly Class – Wed, Jan 14

Timberwolf Fitness Roseville – Oly Class Snatch + OHS + BS jumo (Checkmark) 3x(1+1+3) empty barbell Snatch (2 sets: 1 @ 72% 1 @ 77% 1 @ 82%) Dip clean + float clean + FS + jerk 5x(1+2+2) @ 60-70% Clean and Jerk (6×1 @ 75-85%) Clean & Jerk Primer (Checkmark) Clean...