WOD – Mon, Oct 12

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Block A: Strength — Every 2:00 for 10:00 3 Front Squats @ RPE 8 (75-80%) Block B: 20 minute clock (goal is 5 sets): 5 DB Bench Presses (8 RPE) 3–7 Strict Pull Ups 10 Single Leg Squats to Bench — 5 per leg 5 Strict...

Junk Yard WOD – Sun, Oct 11

Timberwolf Fitness Roseville – Junk Yard WOD JNKYRD (Checkmark) Warm up: Inch worm push ups Lunges SL RDL Push press Sandbag load overs 12 Min EMOM Push press x3 7RPE Sandbag load over bars x2 heavy SL stance KB passes x8/side 12 Min circuit self paced x5 Kickstand...

Oly Class – Sun, Oct 11

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Warm up -Balance drills – rock to heels/toes and find the balance -Bench lat stretch -Bench pigeon pose -Tempo squats to squat jumps Barbell tech -muscle snatch + OHS x10 Snatch Deadlift to 100% of snatch for...

WOD – Sat, Oct 10

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 40 min AMRAP: 80 wallballs 800m run 30 T2B 30 clean & jerks 30 pull ups Rx+ = 20/14, 155/105 Rx = 20/14, 135/95 Scale = 14/10, hanging knee raises, 95/65, banded or jumping pull...

WOD – Fri, Oct 9

Timberwolf Fitness Roseville – WOD Metcon (Time) Block A: Every 2:00 for 10:00 3 Power Snatches — quick singles Building across all 5 sets -2 min transition Block B: Every 1:30 for 6:00 3 Bench Presses Building across all 4 sets -4 min transition Block C: For time 40...

Power Hour – Thu, Oct 8

Timberwolf Fitness Roseville – Power Hour Lower week 4 warm up! 2 rounds of the following: bike x 1 min reverse lunge x 8 on each side single leg hip thrust x 8 each side Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps &...

WOD – Thu, Oct 8

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Accessory and Skill — 4 sets 2 Attempts at Max Broad Jump 1–2 Rope Climbs — technique practice or legless :30 Weighted Plank Rx = above Scale = 2-3 rope laydowns or 10 ring rows or banded strict pull ups. Metcon (6...

Low Impact – Thu, Oct 8

Timberwolf Fitness Roseville – Low Impact Strength (Checkmark) Bench Press 4×2 RPE 8 3-4 sets: 3 each side turkinsh get ups 15 air squats into max hold wall sit (cap 1 min) 8 KB swings

Oly Class – Wed, Oct 7

Timberwolf Fitness Roseville – Oly Class Oly (Checkmark) Warm up: bike 2 min, bench pigeon stretch, bench lat pull over stretch, side lunge stretch, squats x5 Empty bar tech -heels elevated snatch pull x5 -OH squat x5 -drop snatch x5 10 min EMOM power snatch 3 reps,...

WOD – Wed, Oct 7

Timberwolf Fitness Roseville – WOD 1 Squat Clean + 2 Hang Squat Cleans Every 1:30 for 7 sets Build across sets Metcon (Time) 3 rounds for time: 75 Double Unders 15 Front Squats 5 Wall Walks Rx+ — 135/95 lb Rx — 115/85 lb Scale — 75/55 lb; SU; Partial Wall Walks Time...