WOD – Sat, May 9

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) With a partner E6MOM for 36 min: 80 DU 12 Devils press 24 box step ups (w/DB) max cal machine remainder of the time (you can switch machines) Rx+ = 70/50 Rx = 50/35 Scale =...

WOD – Fri, May 8

Timberwolf Fitness Roseville – WOD Hang Squat Clean + Squat Clean Build to a heavy Drop bar and reset between the 2 cleans. Metcon (Time) For time: 50ft dumbbell lunge (50s/35s) 25 HSPU 50ft lunge 15 SHSPU 50ft lunge 5 wall walks 50ft lunge Time cap: 13 min Rx+ = add...

Power Hour – Thu, May 7

Timberwolf Fitness Roseville – Power Hour Lower- week 1 warm up: 2 rounds of the following dumbbell RDL x 10 Wall sit x 30 seconds Side plank x 30 seconds each side Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps & Sets)...

WOD – Thu, May 7

Timberwolf Fitness Roseville – WOD Glen (Time) For time: 30 clean and jerks Run 1 mile 10 rope climbs to 15 feet Run 1 mile 100 burpees F: 95-lb clean and jerks M: 135-lb clean and jerksIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an...

WOD – Wed, May 6

Timberwolf Fitness Roseville – WOD Snatch pull + Snatch + Hang Snatch Build to a heavy complex Squat snatch the snatch and hang snatch Drop the bar and reset between the snatch pull and snatch (no touch-n-go) 15 min clock Metcon (AMRAP – Reps) Ogar 14 min AMRAP: 3...

Oly Class – Wed, May 6

Timberwolf Fitness Roseville – Oly Class Oly class Snatch 1st pull + Float power x4 65% Clean progression: light Tall clean x5 Low hang + Power position hang x3 Clean Waves 80% 85% 90% x3

WOD – Tue, May 5

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) EMOM for 25 min 1: 16/13 cal echo 2: 8 burpee DB DL (50s/35s) 3: 20/16 cal row 4: 20 box overs (step down) 5: rest Rx+ = above Rx = 15/12 cal echo, 18/14 cal row, 18 box overs Scale = 12/10 cal echo, 12/10 cal...

WOD – Mon, May 4

Timberwolf Fitness Roseville – WOD Box Squat (Box height should put athletes at or below parallel. Don’t go to failure (you should feel like you have 1-2 more reps in the tank)) Build to heavy 5 rep 15 min clock Metcon (Time) 4 RFT: 15 T2B 60 DU 5 lunge + lunge +...

Oly Class – Sun, May 3

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Option 1: if you’re fatigued from the week Option 2: if you’re well rested Jerk progressions: Jerk rack position Half kneeling to split stance Stepping into split Jerk balance Rack Jerks: 65-75% 5×2 80-85%...

Junk Yard WOD – Sun, May 3

Timberwolf Fitness Roseville – Junk Yard WOD Fun in the sun (Checkmark) Warm up: Bike 90s Superset: 2 rounds light weight KB swings x20 KB push press x5/side KB one arm row x5/side Stations: Tire Flips (Scale Dball tosses) Sled Pull Odd Object...