WOD – Tue, Jul 28

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 34 min running clock: 7 min AMRAP 6 plank KP pull thru’s (3 each side) – pick a challenging weight, but still ensure good form 8 SL RDL (4 each side) 10 SA dumbbell bent over rows (5 each side) Rest until 10 min...

WOD – Mon, Jul 27

Timberwolf Fitness Roseville – WOD 3 Squat Cleans + 3 Front Squats (Do not touch n go) 2 sets at 80% 15 min clock For time (Time) 1-2-3-4-5 Wall walk Thruster Rx+= 165/115 Rx= 135/95 Scale = 95/65, modified wall walk or plank shoulder taps (8 per wall walk)Time: 5-10...

Junk Yard WOD – Sun, Jul 26

Timberwolf Fitness Roseville – Junk Yard WOD Junkyard Warm up Push ups x10 Band pull apart x10 Lat stretch BB press x10 Front squat x10 Jump x5 E3M 12 min Push jerk x6 7RPE Bag overhead toss x3 (scale heavy KB swing) E3M 12 min DB Bench press x6 7RPE Shot put x2/side...

Oly Class – Sun, Jul 26

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Mobility: lat overhead stretch with PVC – laying on bench Muscle snatch + Drop snatch + OHS paused x10 Tall cleans x5 empty bar Clean DL + Box Jump 4×1+1 100% of your clean Clean single E3M – do a few speed...

WOD – Sat, Jul 25

Timberwolf Fitness Roseville – WOD Metcon (Time) With a partner: 35 min AMRAP 50/40 Cal echo 30 Burpees 20 Clean & jerk 10 synchro T2B Start with and E5MOM – 300m run W/partner Rx+ = 155/105 Rx = 135/95 Scale =...

Junk Yard WOD – Sat, Jul 25

Timberwolf Fitness Roseville – Junk Yard WOD Junkyard Warm up Push ups x10 Band pull apart x10 Lat stretch BB press x10 Front squat x10 Jump x5 E3M 12 min Push jerk x6 7RPE Bag overhead toss x3 (scale heavy KB swing) E3M 12 min DB Bench press x6 7RPE Shot put x2/side...

WOD – Fri, Jul 24

Timberwolf Fitness Roseville – WOD Deadlift (4×4 @ 75%) Metcon (Time) For time: 50 wallballs 25 C2B 50 box step-ups (w/medball) 25 devils press Rx = 50/35 Scale = 35/25, 14/10, highest pulling skill Cap: 12 minTime: 6-10 min Notes: use your legs as much as you can on...

WOD – Thu, Jul 23

Timberwolf Fitness Roseville – WOD Gymnastics EMOM (part 2) (Checkmark) Spend 5-8 minutes warming up gymnastics skills (pick 2 skills) EMOM for 5 min 20 seconds of gymnastics work on skill #1 – 2 minute rest/transition time into EMOM for 5 min 20 seconds of gymnastics...

Power Hour – Thu, Jul 23

Timberwolf Fitness Roseville – Power Hour Bench day warm up warm up: 2 rounds of the following cuban press x 5 tempo push up x 5 (3:1:0) Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (3×7 at rpe 8) high incline dumbbell shoulder press (Checkmark)...