WOD – Wed, Apr 1

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 5 sets @ 6-7 RPE (keep weight the same across all sets) Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) For time: 30/24 cal row 30 power snatch...

Oly Class – Wed, Apr 1

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. Some exercises may even have a...

WOD – Tue, Mar 31

Timberwolf Fitness Roseville – WOD Meton (4 Rounds for calories) E5MOM for 20 min: 2 rounds of: 40 DUs 3 BMU 2 wall walks Into max cal bike in remaining time. Rx+: 4 BMU, 4 wall walks Rx: above Scale: 40 SU, highest pulling skill, modified wall walk or 10 plank taps...

Oly Class – Mon, Mar 30

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...

WOD – Mon, Mar 30

Timberwolf Fitness Roseville – WOD Paused Front Squat (Work up to 3RM w/2 sec pause at the bottom of each squat 15 min clock) Metcon (Time) 3 RFT: 400 meter run 20 T2B 10 front squats (from ground; increase weight each round) Rx+ = 135/95; 155/105; 185/125 Rx= 115/75;...

Junk Yard WOD – Sun, Mar 29

Timberwolf Fitness Roseville – Junk Yard WOD The Sandlot 2.0 – Featuring more sandbags, and no sandbagging (Checkmark) Intent: Move explosively and manhandle the bag. The circuits have a lot of time in them so you can take your time. If you want more conditioning,...

WOD – Sat, Mar 28

Timberwolf Fitness Roseville – WOD Metcon (Time) 40min Time Cap: 20 Rounds (alt rounds with partner; 10 each) 10/8 Cal Bike (12/10 cal if you choose another machine) 6 devils press + S2OH (single arm) 8 box step ups w/DB Rx = 50/35 Scale: 35/25 *1 single arm devils...

WOD – Fri, Mar 27

Timberwolf Fitness Roseville – WOD Power Snatch + OHS + Squat Snatch + OHS Every 2:00 for 14min: (Build across sets) Drop the bar and reset between the first OHS and the squat snatch. Metcon (Time) For Time: 8 Power Snatch 16 T2B 4 Wall Walk Complex (WW + WFHSPU = 1)...

WOD – Thu, Mar 26

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Pump / Conditioning Circuit 8min AMRAP: 8 Barbell Rows 10 Alt DB Strict Press (5/each) 12 DB Step Ups (1DB) 2:00 Rest 8min AMRAP: 8 Barbell Curls 10 HR Push Ups 12 DB Squats (1DB) 2:00 Rest 8min AMRAP: 8 Shuttle...

Power Hour – Thu, Mar 26

Timberwolf Fitness Roseville – Power Hour Lower week 2 Warm up: 2 rounds DB split squat x 6 on each leg Single leg hip thrust x 10 on each side Lateral band walk x10 each way Back Squats (Weightlifting Variable Reps & Sets) Use 90% of best 10rm back squat for...