Oly Class – Wed, Jul 22

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Counter movement jumps 5×2 Hang muscle snatch + OHS on plates x5 Snatch 5×2 60-70% Clean turnover rack drill x10 Clean waves Wave 1 80% 83% 86% Wave 2 83% 86% 89% Wave 3 77% 80%...

WOD – Wed, Jul 22

Timberwolf Fitness Roseville – WOD Strict Press (Strict Press 3×3 @7-8 RPE) 18 min clock for both strict & bench press Bench Press (Weightlifting Variable Reps & Sets) Metcon (Time) Metcon: For Time: 100 DUs 20 Lateral Burpees Over Bar 15 S2OH 135/95 75 DUs 15...

WOD – Tue, Jul 21

Timberwolf Fitness Roseville – WOD Gymnastics Accessories (Checkmark) 3 Sets: 10 Hanging Knee Raises 20s Ring Support Hold 30s Hollow Hold Metcon (AMRAP – Reps) Tuesday: 2min ON/2min OFF x6: 22/18 Cal Echo Bike Max Rope Climbs/Sandbag Squats (alt movement each round,...

WOD – Fri, Jul 17

Timberwolf Fitness Roseville – WOD Deadlift (Deadlift 4×5 @70% (95% Training Max) 15 min clock) Metcon (AMRAP – Rounds & Reps) 12 min AMRAP: 20/16 cal row 5 burpee MU Rx+ = RMU Rx+ = BMU Scale = burpee into highest pulling skillTime: 12 min Notes: Push the row...

WOD – Thu, Jul 16

Timberwolf Fitness Roseville – WOD Gymnastics EMOM (part 2) (Checkmark) Spend 5-8 minutes warming up gymnastics skills (pick 2 skills) EMOM for 5 min 20 seconds of gymnastics work on skill #1 – 2 minute rest/transition time into EMOM for 5 min 20 seconds of gymnastics...

WOD – Wed, Jul 15

Timberwolf Fitness Roseville – WOD Strict Press (Strict Press 3×5 @ RPE 7-8) Bench Press (Bench Press 3×8 @ RPE 7-8) Metcon (Time) For time: 400 m run 20 snatches 200 m run 30 thrusters 200 m run 20 snatches 400 m run Rx = 95/65 Scale = cleans instead of snatches, 20...

WOD – Tue, Jul 14

Timberwolf Fitness Roseville – WOD Accessories (Checkmark) Gymnastics Strength: 3-4 Sets: 5-8 Strict Ring Dips (or Box Dips) 10-15 sec L-Sit Hold 3-5 Slow Negative Pull-Ups (5 sec) Metcon (AMRAP – Reps) EMOM for 24 min 1: 40 DU 2: 15 T2B/15 pullups 3: Max cal machine...

Low Impact – Tue, Jul 14

Timberwolf Fitness Roseville – Low Impact Box Squat ( ) Paused Box Squat – 5×3 @ RPE 8 Accessories (2-3 sets) 12 DB bench 8 Bulgarian split squats 15 abmat sit ups