WOD – Fri, Jul 10

Timberwolf Fitness Roseville – WOD Snatch (3 Sets(waves) Squat Snatch 3 reps @ Light 2 reps @ Moderate 1 rep @ Heavy) Metcon (Time) Metcon: 5 rds: 50 DU 5 snatches Cap: 10 min Rx+: 165/115 Rx: 135/95 Scale: 95/65, 10 DU attempts + 40 SU or 65 SUTime: 5-9 min Notes:...

Low Impact – Thu, Jul 9

Timberwolf Fitness Roseville – Low Impact Bench Press (Bench Press 4×4 @ RPE 7.5-8) Accessories (Checkmark) Accessory (2-3 Sets): • 12 Ring Rows • 8 Single Leg KB RDL/Leg • 15 Hollow Rocks

WOD – Thu, Jul 9

Timberwolf Fitness Roseville – WOD Gymnastics Skill (EMOM) (AMRAP – Reps) Pick a gymnastics skill that you would like to do for today’s E2MOM and spend 6- 10 minutes warming up that skill Then… E2MOM for 12 min (6 rds) Either 30 sec gymnastics skill work OR a max...

Power Hour – Thu, Jul 9

Timberwolf Fitness Roseville – Power Hour bench day week 1 warm up: 2 rounds of the following kettlebell arm bar hold x 30 seconds banded tricep extension x10 banded face pull x 10 Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (3×7 at rpe 7) () pump...

Oly Class – Wed, Jul 8

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Snatch DL with PVC on shoulders x10 Hang muscle snatch x5 Snatch + Hang BK snatch 5×1+1 60-70% Clean turnover rack drill x10 ISO MTP 5s x1 Clean 10×1...

WOD – Wed, Jul 8

Timberwolf Fitness Roseville – WOD Front Squat (3 Sets (waves): 3 reps @ Light 2 reps @ Moderate 1 rep @ Heavy) Metcon (Time) 3RFT: 20 Box Jump Overs 24/20 (step down) 15 SHSPU 10 FS Cap: 15 min Rx+: 155/105 Rx: 135/95, SHSPU w/abmat Scale: 115/75, DB strict press,...

Low Impact – Tue, Jul 7

Timberwolf Fitness Roseville – Low Impact Deadlift (Deadlift 4×4 @ RPE 7.5-8) Accessories (Checkmark) Accessory (2-3 Sets): • 100′ Farmer’s Carry • 12 Band Good Mornings • 12 Alt Leg V-Ups

WOD – Tue, Jul 7

Timberwolf Fitness Roseville – WOD Metcon (4 Rounds for time ↓ shorter is better) Every 5min for 20min: 300m Run 15/12 Cal Bike 3 Rope Climbs Rx = above Scale= less rope climbs/6 rope laydowns/ 15 Ring rows Accessories (Checkmark) 3-4 Sets: 8-12 Z-Press (6-7 RPE) 4-8...

WOD – Mon, Jul 6

Announcements Holiday Weekend Schedule Friday, July 3rd Classes: 8:30 am & 10 am – all other classes are cancelled – Open gym will be at 11am-1:30pm & 3:30-4:30pm Saturday & Sunday, July 3rd and 4th All classes are cancelled – Open gym will still have its...

WOD – Fri, Jul 3

Announcements Holiday Weekend Schedule Friday, July 3rd Classes: 8:30 am & 10 am – all other classes are cancelled – Open gym will be at 11am-1:30pm & 3:30-4:30pm Saturday & Sunday, July 3rd and 4th All classes are cancelled – Open gym will still have its...