Oly Class – Mon, Apr 7

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Dip snatch + OHS 4 setsPower Snatch (3×1 @ 77%)Snatch (3×1 @ 80%)Clean Primer (Checkmark)Tall cleans (light weight) 3x3Clean and Jerk (Clean...

WOD – Mon, Apr 7

Timberwolf Fitness Roseville – WODHang Power Snatch (10min to build to 3 position without dropping above the knee below the knee then from ground)slow things down and focus on technique. Before each lift, bring the bar to position, keep your back tight and focus...

Junk Yard WOD – Sun, Apr 6

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 3 KB Turkish Get ups each side 10 Ring RowsMetcon (No Measure)3 Rounds 10 DB Bench w/deadstop pause Max Deficit Pushups (hands on plates) Rest 2:00Bench Press (Every 2:00 for 10:00...

WOD – Sat, Apr 5

Timberwolf Fitness Roseville – WODWith A Partner (Time)4 Rounds For Time: 14 synchro front squats RX 135/95, Scaled 95/65 24 synchro wall balls 30 synchro ab mat sit-ups Rest 3 min 12 Rounds for time (alternate rounds) 8 Thrusters (same weight as the front...

WOD – Fri, Apr 4

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 7 1 Pullup 2 Push Press 2 Pullups 4 Push Press 3 Pullups 6 Push Press Etc..S Ring Rows, 65/45 RX 95/65 RX+ Chest to Bar 135/95Metcon (No Measure)3 Rounds Not for Time Dips x Sub Max...

WOD – Thu, Apr 3

Timberwolf Fitness Roseville – WODMetcon (No Measure)EMOM 30 1. 30 Double Unders or Singles 2. 12 DB Goblet Squats 3. 12 DB Goblet Box Step UpsS 50/30, 24/20″ RX 70/50, 24/20″ Can use DB or KB, pick a weight you can stay unbroken on all the way...

WOD – Wed, Apr 2

Timberwolf Fitness Roseville – WODBench Press (Rest 5:00 then Every :90 for 12:00 Complete a set 5-4-4-3-3-2-2-1-1 )Build over setsMetcon (Time)1:00 on 1:00 off until completion 150′ HS Walk RX or 15 Wall Walks scaled 1000/800m Row 40 Burpee Box Jump...

WOD – Tue, Apr 1

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 15 250m Row 5 Toes to Bar 5 Deadlift 250m/10/10, 250m/15/15, 250m/20/20…S Hanging Leg Raise, 155/105 RX 225/155 125m Row = 1 repBack Squat (Rest 5:00 then EMOM 10...

Oly Class – Mon, Mar 31

Timberwolf Fitness Roseville – Oly ClassSnatch Primer (Checkmark)Muscle snatch + Dip snatch + OHS 4 setsSnatch (EMOM for 10 min 1 snatch @ 70%)Clean Primer (Checkmark)Tall cleans (light weight) 3x3Clean and Jerk (Clean + Jerk + Jerk Waves)2 sets: 1+2 @...

WOD – Mon, Mar 31

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 25/20 Cal Echo 21 Hang Squat Clean Thruster6min Cap S Row Cals, 95/65 RX 135/95 *Full send and hang onto the bar as long as possible, this is just a primer for longer lifting session todayClean and Jerk...