WOD – Mon, Jul 13

Timberwolf Fitness Roseville – WOD 5 Squat Clean + 1 Front Squat (*not touch n go On the 5th squat clean you will hang onto the bar and complete 1 front squat ) 3 Sets: 5 Squat Clean + 1 Front Squat @70% Working Max (95% of 1RM) 18 min clock Metcon (Time) For time:...

Junk Yard WOD – Sun, Jul 12

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up 2 minute bike, hip circles, side lunge, back squat Strength Back squat x3 75-85% Sandbag clean and press x5 Every 4 min 6 rounds Conditioning 10 min AMRAP Sandbag lunge x10 Push ups x10 Band...

Oly Class – Sun, Jul 12

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Muscle snatch + snatch balance 5×1+1 bar Power snatch + Hang snatch 5×1+1 65-75% Tall clean + Jerk 5×1+1 bar Clean DL + Vertical Jump 4×1+1 100% of your clean Clean 7×1...

WOD – Sat, Jul 11

Timberwolf Fitness Roseville – WOD Metcon (Time) For time & max cals: w/a partner 16 rounds total (8 rds each) 4 DB hang clean & jerk 8 reverse db lunges 4 burpee over dumbbell 2 wall walks while one partner is doing a round the other is working on max cals of...

WOD – Fri, Jul 10

Timberwolf Fitness Roseville – WOD Snatch (3 Sets(waves) Squat Snatch 3 reps @ Light 2 reps @ Moderate 1 rep @ Heavy) Metcon (Time) Metcon: 5 rds: 50 DU 5 snatches Cap: 10 min Rx+: 165/115 Rx: 135/95 Scale: 95/65, 10 DU attempts + 40 SU or 65 SUTime: 5-9 min Notes:...

Low Impact – Thu, Jul 9

Timberwolf Fitness Roseville – Low Impact Bench Press (Bench Press 4×4 @ RPE 7.5-8) Accessories (Checkmark) Accessory (2-3 Sets): • 12 Ring Rows • 8 Single Leg KB RDL/Leg • 15 Hollow Rocks

WOD – Thu, Jul 9

Timberwolf Fitness Roseville – WOD Gymnastics Skill (EMOM) (AMRAP – Reps) Pick a gymnastics skill that you would like to do for today’s E2MOM and spend 6- 10 minutes warming up that skill Then… E2MOM for 12 min (6 rds) Either 30 sec gymnastics skill work OR a max...

Power Hour – Thu, Jul 9

Timberwolf Fitness Roseville – Power Hour bench day week 1 warm up: 2 rounds of the following kettlebell arm bar hold x 30 seconds banded tricep extension x10 banded face pull x 10 Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (3×7 at rpe 7) () pump...

Oly Class – Wed, Jul 8

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Snatch DL with PVC on shoulders x10 Hang muscle snatch x5 Snatch + Hang BK snatch 5×1+1 60-70% Clean turnover rack drill x10 ISO MTP 5s x1 Clean 10×1...

WOD – Wed, Jul 8

Timberwolf Fitness Roseville – WOD Front Squat (3 Sets (waves): 3 reps @ Light 2 reps @ Moderate 1 rep @ Heavy) Metcon (Time) 3RFT: 20 Box Jump Overs 24/20 (step down) 15 SHSPU 10 FS Cap: 15 min Rx+: 155/105 Rx: 135/95, SHSPU w/abmat Scale: 115/75, DB strict press,...