Junk Yard WOD – Sun, Aug 2

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) The main workout today features a team EMOM where one athlete performs a sandbag complex, and the rest of the class holds a tall plank or wall sits. Everyone can rest once the athlete completes the...

Oly Class – Sun, Aug 2

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Mobility: lat overhead stretch with PVC – laying on bench Good mornings, squat jumps, tall cleans x5 ea empty bar Speed pull + Power clean 50-65% x5 Clean warm up singles 75 80 85 90 % Then get within 5-10lbs...

WOD – Sat, Aug 1

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) For reps w/a partner: E6MOM for 30 min 38 box jumps (alt each jump b/t you and your partner) 8 wall walks 38/30 cal echo bike Max bear complexes 1 bear complex = power clean + front squat + push press + back...

WOD – Fri, Jul 31

Timberwolf Fitness Roseville – WOD Deadlift (15 min clock 4×1 @ 90%) Metcon (Time) 4 RFT: 12 HSPU 200m run 6 snatches Rx = 135/95 Scale = 95/65, HSPU to abmat or seated dumbbell press Cap: 14 minuteTime: 8-12 min Notes: if HSPU are a limiter, push the pace on the run...

Power Hour – Thu, Jul 30

Timberwolf Fitness Roseville – Power Hour Lower week 2 warm up: 2 rounds of the following bike x 1 min Db RDL x 10 Side plank x 30 seconds Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps & Sets) 1×3 at rpe 8 -10% for 1×3...

WOD – Thu, Jul 30

Timberwolf Fitness Roseville – WOD Gymnastics EMOM (part 2) (Checkmark) *if you did yesterdays WOD, I’d focus more on handstand work (wall walks, HSW, HSPU – but note, we do have HSPU tomorrow), you can also work on DUs, rope climbs and low ring drills. 13 min clock:...

WOD – Wed, Jul 29

Timberwolf Fitness Roseville – WOD Strict Press (Weightlifting Variable Reps & Sets) 18 min running clock for both strict press and bench press Bench Press (Weightlifting Variable Reps & Sets) Metcon (Time) For time 45 air squats 45 T2B 25 goblet squats (1 DB)...

Oly Class – Wed, Jul 29

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Hang muscle snatch + OHS on plates x5 Snatch 5×2 60-70% Clean turnover rack drill x5 Clean: 80% 3×1 83%x1 85%x1 Clean speed pulls in warm ups