WOD – Sat, Apr 25

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 36 min AMRAP: 800 m (divided) 80 wall balls (divided) 400 m run (together) 40 devils press (divided) 200 m (together) 20 synchro T2B Rx = 20/14, 50/35 Scale = 14/10, 35/25, synchro v-ups or abmat sit ups Solo 36...

WOD – Fri, Apr 24

Timberwolf Fitness Roseville – WOD Clean (Squat Cleans! 5×2 @ 6-7 RPE) Metcon (Time) 5 RFT: 10 Bar Facing Burpees 5 Power Cleans Rx+: 185/135 Rx: 155/105 Scale: 115/75 cap: 10 minTime: 5-10 min Stimulus: Barbell cycling + sprint effort Notes: Stay sharp on squat...

Power Hour – Thu, Apr 23

Timberwolf Fitness Roseville – Power Hour Lower week 4 Warm up: 2 rounds of the following 1 min bike Wall sit x30 seconds Reverse lunge x 8 on each leg Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps & Sets) Stiff leg 2×5...

WOD – Thu, Apr 23

Timberwolf Fitness Roseville – WOD Metcon (2 Rounds for time) 30min Running Clock 3 Rds (8 min cap) 200m Run 100 meter Farmers Carry (53s/35s) @10min: 10min AMRAP: 5 Pull Ups 10 Push Ups 10 Box Jumps (24/20) -2min Rest- @ 22 min (12 min cap) 3 Rounds: 400m Run 50 Air...

WOD – Wed, Apr 22

Timberwolf Fitness Roseville – WOD Hang Snatch (Squat Snatch! 5 Sets @6-7 RPE) “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95) Bar Muscle-Up -15:00 Hard Cap- Rx+: Above (this is the benchmark weight and reps) Rx: BMU 7-5-3-1 Scale: 95/65; Jumping...

Oly Class – Wed, Apr 22

Timberwolf Fitness Roseville – Oly Class Oly class Snatch progression: Snatch pull to knee heels up test x5 Muscle snatch x2 Tall snatch x3 OHS pause x1 Snatch pull + Float snatch + Snatch 5×1 65-70% Tall clean + Jerk pause in split x3 Clean pull build to 100% of your...

WOD – Tue, Apr 21

Timberwolf Fitness Roseville – WOD Metcon (15 Rounds for time) Metcon: 20min EMOM: Min 1 & 2: 30/24 Cal Fan Bike Min 3: 10 DB Box Step Ups (two DBs) Min 4: 10 HSPU Rx+: 50s/35s, 20-inch box for everyone Rx: 40s/25s Scale: 20s/15s; 30/20; HR Push UpsStimulus:...

WOD – Mon, Apr 20

Timberwolf Fitness Roseville – WOD Front Squat (Build to a heavy 2 rep) Metcon (AMRAP – Reps) Metcon: 18min Running Clock 2k Row -then w/remaining time- AMRAP 5 T2B 3 Clusters 20 DUs Rx+: 155/105 Rx: 135/95 Scale: 95/65Time Domain: 9-10min to work on AMRAP Stimulus:...

Junk Yard WOD – Sun, Apr 19

Timberwolf Fitness Roseville – Junk Yard WOD Push it to the limit – Featuring heavy push presses you can drop followed by push-leg-pull circuits. (Checkmark) Warm up: Bike 90s Band lat stretch 30s Bench/wall push ups x10 Mini squat jumps x10 Implement phase: 20 min...

Oly Class – Sun, Apr 19

Timberwolf Fitness Roseville – Oly Class Oly Class (Checkmark) Option 1: For members who did the Wednesday/Friday WOD Option 2: For everyone else Warm up: Bike 60s Pigeon pose 30s Kneeling adductor stretch 30s Band pull over stretch x10 Squat jumps x10 Snatch...