Junk Yard WOD – Sun, May 17

Timberwolf Fitness Roseville – Junk Yard WOD The Gauntlet (Checkmark) 10-15 min to go over stations and choose weights/implements 1 member per station 1 minute of work per station, self-paced 1 minute of transition time/rest Stations: Echo bike 10s max effort sprint...

WOD – Sat, May 16

Timberwolf Fitness Roseville – WOD The Griffin (AMRAP – Rounds and Reps) 20 min AMRAP 5 x 3 min AMRAP w/1 min rest between AMRAPS 3 Power Cleans (135/95) 6 push ups 9 burpees finish where you left off in the last round. Rx: above Scale: 95/65 Seargeant Hillbo worked...

WOD – Fri, May 15

Timberwolf Fitness Roseville – WOD Power Clean + Hang Squat Clean + Jerk (15 min clock) Build to a heavy set for the day. Hang is at the knee Notes: Focus on a good starting position and smooth movement from the floor. Stay controlled in the hang and drive through the...

WOD – Thu, May 14

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 30 min AMRAP: 400/300 m row 50 ft HSW 30 box step ups (body weight) 20/20 100 m carry (you choose the implement – KBs, sandbags, feedbags, dballs, dumbbells, etc) 50m = 1 rep 25 ft = 1 rep Rx = above Scale = 4...

Power Hour – Thu, May 14

Timberwolf Fitness Roseville – Power Hour Bench day- week 2 Tentative max out day is: June, 11th, 2026 Warm up: 2 rounds of the following three point rear delt fly x 8 each side Single arm banded pec fly x 8 each side Bench Press (Weightlifting Variable Reps &...

Oly Class – Wed, May 13

Timberwolf Fitness Roseville – Oly Class Oly class Power Snatch + Float Snatch x4 65% Clean progression: light Tall clean x5 Clean into descending heights 3×3 Clean and Jerk Singles Build to 90% Followed by 3×2 at 85%, then 2×2 at...

WOD – Tue, May 12

Timberwolf Fitness Roseville – WOD Metcon (Time) 10 RFT: 10/8 cal machine of choice 4 box jumps overs (24/20) 2 muscle ups Cap: 20 min Rx+= RMU Rx= BMU Scale = SU, step ups or box jumps to a lower box, box BMUTime: 14-20 min Notes: If you are good at muscle-ups, you...

WOD – Mon, May 11

Timberwolf Fitness Roseville – WOD Tempo Back Squat (18 min clock) Build to a heavy 1 rep. 3 seconds down, 3 second pause in the bottom Notes: Move with control in every rep. Stay tight in the bottom and drive through the floor on the accent. Metcon (Time) 2026...

Oly Class – Sun, May 10

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: if you’re fatigued from the week Option 2: if you’re well rested Clean progressions: Clean start position x1 Heels up clean DL x3 Slow clean + Tall clean x3 Clean + Hang clean below knee 65-75%...

Junk Yard WOD – Sun, May 10

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: 3 rds 30 sec machine 10 kettlebell swings 1 mile partner carry 4 rds 3-6 pull ups 25ft lunge 10 slam with dball 25ft lunge -rest 1...