Oly Class – Mon, Sep 23

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)3 Rounds muscle snatch x1 low hang power snatch x1 hang squat snatch x1Snatch (Snatch EMOM x15 5×1 75% 5×1 78% 5×1 81% Then build to heavy single no misses)Clean and Jerk (EMOM...

Junk Yard WOD – Sun, Sep 22

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds Swing Leg Curls (hang from rings, feet on bench) x12 Sandbag Squats x12Metcon (Weight)Every 3:00 for 15:00 15/12 Cal Bike 10 Ab Movement of choice (TTB, GHD, AB Mat) 5,4,3,2,1 Back Squats...

Oly Class – Wed, Sep 18

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Power clean w/ pause off the ground + FS + Jerk 3x 2+1+1 50%Clean and Jerk (1×2 70% 1×1 75% 5×1 80%)Hang Power Snatch (5×2 70% *above knees use straps)Clean Pull...

Oly Class – Mon, Sep 16

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Power Snatch w/ pause off the ground + OHS 3x 2+2 50%Snatch (1×2 70% 1×1 75% 5×1 80%)Metcon (Weight)Hang power clean above knees + Jerk 5x 1+1 70%Snatch Pull...

Junk Yard WOD – Sun, Sep 15

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 Ring Rows 5-10 Pushups- new variation each roundBench Press (3×6 w/ 5sec eccentric then drop 50% 1×50 no eccentric)You can use BB or DBs if you like. Warm up and then pick a...

Oly Class – Mon, Sep 9

Timberwolf Fitness Roseville – Oly ClassSnatch (Snatch w/ pause above knee 1×3 60%, 3×2 70%)Hang SnatchHang Snatch below Knee Waves (1×2 70%, 1×2 80%, 1×2 85%) x2Hang Clean (Hang Clean below knee + Jerk Waves...

Junk Yard WOD – Sun, Sep 8

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 5 Kang Squats light 20 Bodyweight Glute Bridge back on groundMetcon (No Measure)EMOM x10 Alternate 5 1 ¼ Back Squats 10-15 Banded Leg CurlsMetcon (No Measure)Every :90 for 6:00 alternate 6-8...

Oly Class – Wed, Sep 4

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)No contact snatch 1×3 50% 2×3 60%Snatch (Snatch Waves 1×2 80% 1×1 85% 1×1 90% 1×2 80% 1×1 85% 1×1 90%)Metcon (No Measure)Power...

Junk Yard WOD – Sun, Sep 1

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds 10 Scap Pushups 1 Turkish Getup each Side med/heavyMetcon (No Measure)3 Rounds Single Arm landmine staggered stance press x8 Single arm half kneeling banded Row high to low x12-both...

Oly Class – Wed, Aug 28

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Primer 3 rounds at 50% Muscle Snatch Hang Power Snatch Squat SnatchSnatch (Snatch Waves Every 2:00 for 12:00 1×2 70% 1×2 80% 1×2 85% 1×2 70% 1×2 80%...