WOD – Fri, Nov 7

Timberwolf Fitness Roseville – WOD Metcon (Time) 3 Rounds 30/24 Cal Row 20 Goblet Squats12min Cap S 35/20 RX 50/35 RX+ 70/50 Snatch (Rest 8:00 then EMOM x10 1 Rep Building) Power Or Squat

WOD – Thu, Nov 6

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 30 1000/800m Row 15 Burpees over Rower 45 Situps 15 Right Arm Single DB Push Press 15 Left Arm Single DB Push PressRX: 50/35 lb dumbbell Scaled: 35/20lb dumbbell 100m = 1...

WOD – Wed, Nov 5

Timberwolf Fitness Roseville – WOD Metcon (Calories) AMRAP 12 Max Calorie Echo Bike Cals at 0:00 perform 12 Deadlifts at 2:00 perform 24 Dumbbell Bench press at 4:00 perform 12 Deadlifts at 6:00 perform 24 Dumbbell Bench press at 8:00 perform 12 Deadlifts at 10:00...

Oly Class – Wed, Nov 5

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch DL + Vertical jump 3x(1+2) @ 100% (vertical jump without weight) Snatch 9×1 @ 75-85% (based on feel) Clean and Jerk (Singles 75%, 80%, 85%, 75%, 75%, 75%, 75%) Clean & Jerk Primer (Checkmark)...

WOD – Tue, Nov 4

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 5 Squat Cleans 10 Toes to Bar 30 Double Unders14min Cap Scaled: 115/75, Hanging Knee Raise, Single Unders RX: 155/105 Front Squat (Rest 6:00 then 10:00 to build to a heavy single with 5sec pause in the...

Oly Class – Mon, Nov 3

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch high pull + Power snatch 4(1+1) – @ 65% Power Snatch + OHS 5(1+2) @ 75% Clean pull + Hanging clean pull 4(1+1) @ 80% then build over sets Power clean + Jerk 3 waves: 1 @ 70% 1 @ 75% 1 @ 80% Clean...

WOD – Mon, Nov 3

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) 4x AMRAP 3 / Rest 1:00 2 Muscle ups 4 Handstand Pushups 8 KB Swings*pick up where you left off S Highest Pullup Skill, Pushups, 53/35 RX 70/53 *adjust KB weights as needed but they should be heavier...

Junk Yard WOD – Sun, Nov 2

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Echo Bike Sprints Progressively try a little harder each round until last one is a full send EMOM x10 :10 hard :50 Recovery pace Metcon (Weight) EMOM x10 Deadlift to Knees + Full Deadlift -start light and...

WOD – Sat, Nov 1

Timberwolf Fitness Roseville – WOD With a Partner (Time) 150 wall balls RX 20/14, Scaled 14/10 90/72 calorie echo bike 80 dumbbell shoulder to overhead 53/35’s RX, scaled 35/20’s 300 foot dumbbell front rack walking lunge (try to do in 25 foot sections) 80 dumbbell...
WOD – Fri, Oct 31

WOD – Fri, Oct 31

Timberwolf Fitness Roseville – WOD Back Squat (Build to 1rm 15min) Final day of our 6 week squat program! If you have been hitting all of the squat days, this is your day to set yourself up for a PR – You got this!!!! Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 Power...