Junk Yard WOD – Sun, Jun 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Time ↓ Shorter is Better) Granite Mile (modified) 4 Rounds for Time: 4 tire flips 100 meter Farmer’s Carry (25s/15s lb) 10 Push-Ups/tire push ups 100 meter Farmer’s Carry 15 Air Squats 100 meter Farmer’s Carry 10...

Oly Class – Sun, Jun 7

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Med ball toss forward vs up x10 Snatch pull pause to knee 10s 5×1 100% Power snatch + Hang snatch 5×1+2 60-70% Tall clean 3 different heights x4 Clean 3 different heights + jerk 4×3+1 60-70% Clean and Jerk...

WOD – Sat, Jun 6

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) With a partner For time: 100/80 cal echo bike 50 DB thrusters 80/64 cal echo bike 40 devils press 60/48 cal echo bike 30 DB burpee squat clean thrusters start with and every 3 min – 200 m synchro run...

WOD – Fri, Jun 5

Timberwolf Fitness Roseville – WOD Back Squat Build to a 4RM -then one drop set- Max Reps @ 80% of Above Metcon (Time ↓ Shorter is Better) Metcon: 100 DUs 15 Front Squats 185/135 15 Bar MU 100 DUs 10 Front Squats 205/145 10 Bar MU 100 DUs 5 Front Squats 225/155 5 Bar...

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...