WOD – Tue, Oct 6

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 5 × 4 minute AMRAPS (2 min rest between AMRAP) 200m Run Muscle up 10 Shoulder to Overhead (weight increases across sets) Max Cal Row Rx+ — 5 Bar Muscle Ups S2OH: 95/65, 115/85, 135/95, 155/105, 185/125 lb Rx — 8...

Low Impact – Tue, Oct 6

Timberwolf Fitness Roseville – Low Impact Strength (Checkmark) Deadlift 3×3 building up to RPE 8 3-4 sets: 3 push up + renegade row 8 barbell strict press – RPE 6-7 3-6 strict pull ups

WOD – Mon, Oct 5

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Block A: Every 2:00 for 10:00 3 Deadlifts as drop singles Try heavier than the previous deadlift session with sound technique. – 4 min rest Block B: Every 2:00 for 10:00 8 DB Bent Over Rows 8 Goblet Squats 8 DB...

Junk Yard WOD – Sun, Oct 4

Timberwolf Fitness Roseville – Junk Yard WOD JNKYRD (Checkmark) Warm up 5 min row, barbell row Giant set EMOM 4 rounds Cheat rows x6 Rower 9/7 cals Arms only rows on the erg x30 Rest Circuit: 4 rounds Sled pull – hand over hand 2 lengths Farmer carry 100’ Plank DB...

Oly Class – Sun, Oct 4

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 + drop snatch x3 -dip snatch + hang...

WOD – Sat, Oct 3

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner 400m run together 10 synchro burpees – rest 1 min 400m run together 10 synchro burpees 50 wall balls -rest 1 400 m run together 10 synchro burpees 50 wall balls 50 box jump-over (step down) -rest 1...

WOD – Fri, Oct 2

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Block A: Power Clean – Every 2:00 for 10:00 3 Power Cleans as quick singles; build in weight. Aim heavier than a couple of weeks ago while maintaining speed. -rest 2 min Block B: Push Press – Every 2:00 for...

WOD – Thu, Oct 1

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 6×5-minute AMRAP intervals Rest 1:00 between intervals. Alternate stations for three each Station 1 40/32-Calorie Row Buy-In Then AMRAP: 8 DB Deadlifts + 6 S2OH + 4 line facing burpees Station 2 30/24-Calorie...

Low Impact – Thu, Oct 1

Timberwolf Fitness Roseville – Low Impact Strength (Checkmark) Bench Press 5×3 @ RPE 7-8 3-4 sets: 20 sec plank 6-8 dumbbell curl-to-press 2 wall walks

Power Hour – Thu, Oct 1

Timberwolf Fitness Roseville – Power Hour upper body week 3 warm up- 2 rounds of the following: three point rear delt fly x 10 banded face pull x 10 tempo push up x5 (3:1:0) tempo Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...