Power Hour – Thu, Sep 24

Timberwolf Fitness Roseville – Power Hour lower body week 3 warm up: 2 rounds of the following wall sit x 45 second holds kick stand RDL x 8 each leg supported cossack squat x 8 each way Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting...

WOD – Thu, Sep 24

Timberwolf Fitness Roseville – WOD Snatch Technique (Checkmark) 2 rds (empty barbell) 5 snatch grip DL 5 snatch grip high pulls 5 OHS 5 hang (@ knee) muscle snatch 5 tall power snatch into 2 sets of (RPE 5-6 – light weight!): 3 hang (@ knee) power snatch 3 hang (@...

WOD – Wed, Sep 23

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 400m run 9 thrusters (weight 1) 18 bar facing burpees rest 3 min (+ weight change) 400m run 15 thrusters (weight 2 – weight increases) 30 bar facing burpees Rx = 115/75, 135/95 Rx = 95/65, 115/75 Scale =...

Oly Class – Wed, Sep 23

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) Warm up -Balance drills – rock to heels/toes and find the balance -Bench lat stretch -Bench pigeon pose -Tempo squats to squat jumps Barbell tech -back squat jumps x3 -snatch pull pause contact x3 -muscle...

WOD – Tue, Sep 22

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 3×7 min AMRAP/3 min rest between AMRAP # 1 8 DBS Rope climbs AMRAP # 2 10/8 cal echo bike 8 T2B AMRAP # 3 8 Hang DB C&J 8 HSPU Rx+ = 70/50, SHSPU, 2 RC Rx = 50/35, HSPU, 1 RC Scale = 35/35, seated dumbbell...

WOD – Mon, Sep 21

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) Block A: E2MOM for 10 min 3 Front Squats (RPE 7) – 2 min rest/transition Block B: E2MOM for 10 min 10 push up + renegade row 10 plank dumbbell pull thrus Block C: For time: 2-4-6-8-6-4-2 Front squat S2OH Rx =...

Junk Yard WOD – Sun, Sep 20

Timberwolf Fitness Roseville – Junk Yard WOD Jnkyrd (Checkmark) Warm up 3 rounds – Every 2 min Deadlift x3 at 70% Sandbag passing run 100ft 4 rounds – 1.5-2 min rest RDL x6 at 50% of deadlift KB swings x20 4 rounds 1 min rest BB rows x8 8RPE KB plank drags...

Oly Class – Sun, Sep 20

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) Lots of tech work, moderate weights, low volume, as prep for max out on 9/27 Warm up -Balance drills – rock to heels/toes and find the balance -Bench lat stretch -Bench pigeon pose -Tempo squats to squat...

WOD – Sat, Sep 19

Timberwolf Fitness Roseville – WOD Metcon (Time) For time with a partner 1 mile run (together) 300 DU 200/160 cal machine 150 wall balls (ping pong) 100 box step overs (w/wall ball) 50 MU Rx = muscle up Scale = highest pulling skill (box BMU, banded C2B or PU, etc.)...