WOD – Sat, May 2

Timberwolf Fitness Roseville – WOD Metcon (Time) 4 RFT w/partner 50/40 cals of choice 30 burpee box overs 30 hang dumbbell snatch 20 synchro air squats (someone must hold the dumbbell – can switch off throughout the 20 reps) 10 BMU or 20 C2B or 30 T2B Solo option: 4...

WOD – Fri, May 1

Timberwolf Fitness Roseville – WOD Clean Pull + Hang Squat Clean + Front Squat 1 CP + 1 HSC + 1 FS 15 min to build to a heavy set focus on positioning Metcon (Time) For time: Metcon: 15-12-9 Bike Cals (females 12-9-6) Power Cleans then 9-12-15 S2OH Bike Cals (females...

WOD – Thu, Apr 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 13min AMRAP: 15/12 Row 10 Burpees 8 Pull Ups -rest 2 min 10min AMRAP: 8 DB Bench (2 DBS) 16 goblet lunges (1 DB) 8/8 SA dumbbell rows (1 DB) -rest 2 min 3min: Max Cal of choice Rx+ = vested for 1st AMRAP, 50/35...

Power Hour – Thu, Apr 30

Timberwolf Fitness Roseville – Power Hour Bench week 1/4 Warm up: 2 rounds Kettlebell arm bar x 30 second hold on each side Cuban press x 5 reps Tempo push up x 4 (3:1:0) tempo Bench Press (Weightlifting Variable Reps & Sets) Pendlay Row (Weightlifting Variable...

WOD – Wed, Apr 29

Timberwolf Fitness Roseville – WOD High Hang Snatch + OHS 2 high hang snatch + 1 OHS 15 min clock to build to a heavy set. Focus on speed under the bar and confidence in the bottom of the OHS Metcon (Time) 3RFT: 400m Run 15 Power Snatch 15 OHS Rx: 95/65 Scale: 45/35...

Oly Class – Wed, Apr 29

Timberwolf Fitness Roseville – Oly Class Oly class Snatch progression: High elbows practice x5 Tall snatch x5 Heels up to grab the bar + slow pull x5 Snatch pull + Float snatch + Snatch 5×1 70-75% Clean pull singles build to 100% Clean and Jerk Waves 80% 85% 90%...

WOD – Tue, Apr 28

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 100 DUs 5 Wall Walks 50/40 Cal Bike 25 SA Devils Press 50/40 Cal Bike 5 Wall Walks 100 DUs Cap: 20 min Rx+= 1 wall facing HSPU for each wall walk rep RX = 50/35 Scale = 35/25, modified wall walk or 25 total...

WOD – Mon, Apr 27

Timberwolf Fitness Roseville – WOD Paused Front Squat (Build to heavy 3RM 15 min clock) Metcon (Time) Metcon: 2-2-2-3 Intervals (1min Rest) 5/4 RMU 10 Front Squats 185/125 Max Box Jump Overs 24/20 *Continue until 75 Box Overs or cap* Rx+: RMU; 185/125 Rx: low...

Oly Class – Sun, Apr 26

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: If sore or fatigued from the week Option 2: If you feel strong and rested Snatch progression: Start position test x5 Pause at the knee position test x5 Slow pull deadlift x5 Snatch Everyone: Warm...

Junk Yard WOD – Sun, Apr 26

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: Bike 90s Superset: 2 rounds light weight KB swings x20 KB push press x5/side KB one arm row x5/side Tire Flips or Sand Bags (based on weather) Tire Flips 1 rep OTM x10 Or Sandbag clean 2 reps OTM...