Oly Class – Sun, May 24

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Warm up: Machine 2 min Band lat stretch x10 Bar RDL x10 Bar thruster x10 Back squats jumps x10 Tall snatch 3×2 empty bar Dip snatch 10×1 start at 50% and build to 8RPE Tall clean + Jerk 3×2+1 30% Clean +...

WOD – Sat, May 23

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 80-60-40-20 Cal machine 40-30-20-10 Box jumps 8-8-8-8 Barbell complex Complex = 3 deadlifts + 3 hang power cleans + 3 S2OH Rx+ = 155/105 Rx = 135/95 Scale =...

WOD – Fri, May 22

Timberwolf Fitness Roseville – WOD Squat Clean (18 min clock to work to a heavy 2 rep. ) Quick reset between the 2 reps. No touch-n-go Metcon (Time) For time: 1k run 20 Muscle Ups 30 power cleans – partitioned any way Time cap: 15 min Rx+ = RMU, 165/115 Rx = BMU,...

Power Hour – Thu, May 21

Timberwolf Fitness Roseville – Power Hour Lower week 2 Max out date for squats and deads: June 18th warm up: 2 Rounds wall sit x 35 seconds bike x 1 min single leg hip thrust x10 on each side Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting...

WOD – Thu, May 21

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM for 12 min Min 1 & 2: Max cal machine Min 3: Max burpee box jump overs Min 4: rest into EMOM for 12 min Min 1&2: Max cal machine Min 3: max wall walks Min 4: Rest into EMOM for 10 min Min 1: Max...

Oly Class – Wed, May 20

Timberwolf Fitness Roseville – Oly Class Oly class Power Snatch + Float Snatch x4 65% Clean front rack drill x5 Tall clean from toes + Jerk x5 Slow pull to knee + High hang clean + Jerk x5 70% Clean + Jerk 8×1 up to 80%

WOD – Wed, May 20

Timberwolf Fitness Roseville – WOD Hang Snatch 15 min clock to build to a heavy hang squat snatch Metcon (Time) For time: 150-120-90 DU 15-12-9 Devils press Rx+ = 50s/35s Rx= 40s/25s Scale= 30s/20s, SUTime: 6-12 min Notes: This one is all about the devils press, keep...

WOD – Tue, May 19

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 24 min AMRAP: 30/24 cal echo 20 pull-ups/T2B (alt. each round) 30/24 cal row 20 burpee over rower (get over any how, step is okay) Rx = above Scale: Assisted pull ups, knees to elbows or laying leg...

WOD – Mon, May 18

Timberwolf Fitness Roseville – WOD Front Squat (15 min clock to work to a heavy 2 rep. ) Metcon (Time) For time: 40 wall balls (20/14) 15 shuttle runs 25 HSPU 15 shuttle runs 40 wall balls Rx+ = SHSPU Rx = above Scale = 14/20, DB strict...

Oly Class – Sun, May 17

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Warm up: Machine 2 min Band lat stretch x10 Bar RDL x10 Bar thruster x10 Back squats jumps x10 Tall snatch 3×2 empty bar Dip snatch 10×1 start at 50% and build to 8RPE Tall clean + Jerk 3×2+1 30% Clean +...