WOD – Wed, Apr 22

Timberwolf Fitness Roseville – WOD Hang Snatch (Squat Snatch! 5 Sets @6-7 RPE) “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95) Bar Muscle-Up -15:00 Hard Cap- Rx+: Above (this is the benchmark weight and reps) Rx: BMU 7-5-3-1 Scale: 95/65; Jumping...

Oly Class – Wed, Apr 22

Timberwolf Fitness Roseville – Oly Class Oly class Snatch progression: Snatch pull to knee heels up test x5 Muscle snatch x2 Tall snatch x3 OHS pause x1 Snatch pull + Float snatch + Snatch 5×1 65-70% Tall clean + Jerk pause in split x3 Clean pull build to 100% of your...

WOD – Tue, Apr 21

Timberwolf Fitness Roseville – WOD Metcon (15 Rounds for time) Metcon: 20min EMOM: Min 1 & 2: 30/24 Cal Fan Bike Min 3: 10 DB Box Step Ups (two DBs) Min 4: 10 HSPU Rx+: 50s/35s, 20-inch box for everyone Rx: 40s/25s Scale: 20s/15s; 30/20; HR Push UpsStimulus:...

WOD – Mon, Apr 20

Timberwolf Fitness Roseville – WOD Front Squat (Build to a heavy 2 rep) Metcon (AMRAP – Reps) Metcon: 18min Running Clock 2k Row -then w/remaining time- AMRAP 5 T2B 3 Clusters 20 DUs Rx+: 155/105 Rx: 135/95 Scale: 95/65Time Domain: 9-10min to work on AMRAP Stimulus:...

Junk Yard WOD – Sun, Apr 19

Timberwolf Fitness Roseville – Junk Yard WOD Push it to the limit – Featuring heavy push presses you can drop followed by push-leg-pull circuits. (Checkmark) Warm up: Bike 90s Band lat stretch 30s Bench/wall push ups x10 Mini squat jumps x10 Implement phase: 20 min...

Oly Class – Sun, Apr 19

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: For members who did the Wednesday/Friday WOD Option 2: For everyone else Warm up: Bike 60s Pigeon pose 30s Kneeling adductor stretch 30s Band pull over stretch x10 Squat jumps x10 Snatch...

WOD – Sat, Apr 18

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) With a partner: 3x 10 min AMRAP: 2 min rest/transition in between each AMRAP (both partners are working at the same time) AMRAP 1: 10/8 cal echo 2 rope climb AMRAP 2: 10/8 cal row 6 devils press AMRAP 3: 5...

WOD – Fri, Apr 17

Timberwolf Fitness Roseville – WOD Partner DT (Time) Partner DT 10 rds (alt rds with a partner) 12 deadlifts 9 hang power cleans 6 push jerks Rx+= 155/105 Rx: 135:95 Scale: 95/65 Solo version: rest 1:1 (however long it takes you to complete a round, rest for that...

WOD – Thu, Apr 16

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Murph Prep: Thursday 10 min EMOM 1: 15/12 echo 2: 5 Strict pull ups Rest 2 10 min EMOM 1: 15/12 cal row 2: 15 air squats Rest 2 10 min EMOM 1: 100m run or 8 shuttle runs 2: 15 push ups Rx++ = vested Rx+ = Pick...

Power Hour – Thu, Apr 16

Timberwolf Fitness Roseville – Power Hour Upper- week 4 Warm up: 2 Rounds Single arm banded pec fly x 10 Banded face pull x 10 Plank shoulder taps x 5 each side Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable Reps & Sets)...