WOD – Sat, Sep 27

Timberwolf Fitness Roseville – WOD With A Partner (Time) 4 Rounds For Time: 4 Rope Climbs 30 toes to bar 30 power snatches 400 meter run togetherRX: 115/75 lb snatches Scaled: 95/65 lb snatches, 4 strict regular or banded pull-ups for every rope climb Split up the...

Triple Strength Day

Timberwolf Fitness Roseville – WOD Front Squat + Push Press (Weight) Every 2:00 for 6:00 1 Front Squat + 5 Push Press at 50% of your 1 rep max clean and jerkthis is meant to be more of a warmup up/primer – do not exceed 50% Metcon (Calories) 4 Rounds 2:00 on 1:00 Rest...

WOD – Thu, Sep 25

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 20 Overhead Walking Lunges with Plate 20 Double DB Curl to Press 20/16 Cals of Choice 2:00 RestS 25/15, 20/10s RX 45/25, 30/20s adjust DBs as needed so you are able to finish curls in 1-2...

WOD – Wed, Sep 24

Timberwolf Fitness Roseville – WOD Metcon (Time) 40-30-20 Alternating Dumbbell Snatch 20-20-20 Lateral Burpee over the dumbbell12min Cap S 30/20 RX 50/35 RX+ 70/50 Front Squat (Rest 8:00 then Every 2:30 for 10:00 4 reps...

Oly Class – Wed, Sep 24

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang + OHS 3 @ 55% Snatch (1×3 @ 65% 1×3 @ 70% 1×3 @ 75% 1×1 @ 80%) Clean and Jerk (Build to heavy single) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk...

WOD – Tue, Sep 23

Timberwolf Fitness Roseville – WOD Snatch Complex (Weight) Every :90 for 12:00 1 Power Snatch 1 Hang Power Snatch 1 Tempo Overhead Squat 3sec down + 3sec pause in bottomTech Work pick a working weight somewhere between 50-70% of 1rm power and stay there Metcon (Time)...

Oly Class – Mon, Sep 22

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Power Snatch + High Hang + OHS 3 @ 55% Snatch (4×3 @ 65%) Clean + Float Clean + Jerk 6x @ 65% Clean Pull (3×3 @ 75% of clean) Clean & Jerk Primer (Checkmark) Clean DL + Floating Clean + Jerk 3x(1+2+1)...

Day 1 6 week Squat Cycle

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Toes To Bar 100m Run 15 DB Box Step Overs 100m RunScaled Hanging leg Raise, 30/20s 24/20″ RX 50/35s, 24/20″ *2 DBs 100m Run = 1 rep Back Squat (Rest 8:00 then Every 2:00 for 8:00 5 Reps...

Junk Yard WOD – Sun, Sep 21

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 1 ¼ box jumps 3×5Squat below parallel come back just above and then redip and perform box jump. Height should be moderate, try to go straight down into next squat when you jump back off the box. If needed...

WOD – Sat, Sep 20

Timberwolf Fitness Roseville – WOD With a Partner (Calories) 40 min echo bike for cals RX, Scaled rower cals Every 4:00 starting at 0:00 12 power cleans 12 front squats 12 shoulder to overhead RX: 185/125 Scaled: 95/65Solo: 5 power cleanas, 5 front squats, 5 shoulder...