Oly Class – Wed, Apr 8

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Tall snatch + OHS + Snatch...

WOD – Wed, Apr 8

Timberwolf Fitness Roseville – WOD Snatch pull + Snatch + Hang Snatch 5×1 @ RPE 7 12 min clockFinish the pull before you move under the bar on the snatch complex, and focus on receiving in strong positions. Metcon (AMRAP – Reps) 10 min AMRAP 2-4-6-8 ets OHS Bar facing...

WOD – Tue, Apr 7

Timberwolf Fitness Roseville – WOD Metcon (15 Rounds for time) 20min EMOM: 1- 15/12 cal echo 2- 2/1 Rope climbs 3- 12 box jump overs 24/20 (no rebounding) 4- Rest Rx+ = 18/14 cal echo, 3/2 RC, 30/24 Rx = above Scale = 10/8, box step overs or shorter box overs, as high...

WOD – Mon, Apr 6

Timberwolf Fitness Roseville – WOD Box Squat Build to heavy 5 rep 15 min clockStay controlled on the descent of every box squat and avoid rocking on the box before standing. Tap the box and explode up. Metcon (Time) 5 RFT: 15 Wall Balls 50′ Suitcase DB Lunge rest 30...

Oly Class – Sun, Apr 5

Timberwolf Fitness Roseville – Oly Class Oly class Each exercise has 2 options. Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Some exercises...

Junk Yard WOD – Sun, Apr 5

Timberwolf Fitness Roseville – Junk Yard WOD Logger – featuring lifting the log and building tree trunk abs (4/5/26) (Checkmark) Empty log practice / warm up Log clean and press Accessory giant set practice KB kang squats Log clean and press singles 15-20 min Building...

WOD – Sat, Apr 4

Timberwolf Fitness Roseville – WOD Metcon (Time) Partner WOD 3 RFT: 30/24 cal 20 DB box step-ups (1 db) 30/24 cal 30 pull ups 30/24 cal 40 wall balls start w/& E3MOM 6 synchro DB snatch Rx+ = 70/50 Rx = 50/35 Scale = 35/25, banded/jumping pull-ups/ring rows Time...

WOD – Fri, Apr 3

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) 15 min emom: 1: 7 clean and jerks 2: 10 burpee box jump overs 3: rest Rx+ = 155/105, 12 burpee box jump overs Rx: 135/95 Scale = 5 C& J; 7 burpee box step overs; 95/65Time: :30-:50 seconds of work...

WOD – Thu, Apr 2

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) 10 min AMRAP: 10 DB bench press (moderate weight) 15 abmat sit ups 20 lunges (1 db) (choose a weight where you can stay unbroken) 5 min rest 10 min AMRAP (w/vest if able): 10 push ups 15/12 cal machine 20 air...

Power Hour – Thu, Apr 2

Timberwolf Fitness Roseville – Power Hour Bench day- week 3 warm up: 2 rounds Kettlebell arm bar x 30 second hold three point rear delt fly x 10 Tempo push up x 4 (3:1:0 tempo) Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...