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%...

Oly Class – Mon, Aug 26

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Primer no contact power snatch 3×3 50% *Look at fitness fanatics FB group for extra programing if you are doing meet in OctHang Power Snatch (Every :90 for 9:00 1×2 60% 1×2 65%...

Oly Class – Mon, Aug 19

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)3 Rounds 3 No Contact Squat Cleans + 3 Push Press 50-60%Clean (2″Deficit Cleans Build to 2rm then -10% for 1 more set )Behind The Neck Jerk (3×1 at 90% of...

Junk Yard WOD – Sun, Aug 18

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)Every :90 for 9:00 Alternate 5 Wide Grip Pullups- can use bands Wide grip Pushups x sub maxMetcon (No Measure)EMOM x15 Alternate 1) 6 Close Grip Bench 2)12 DB Skull Crushers 3)24 Banded Tricep Press...

Oly Class – Wed, Aug 14

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)3 Rounds 3 No Contact Squat Snatch + 3 Snatch Balance 50-60%Snatch (2″Deficit Snatch Every 2:30 for 10:00 2 reps 80% *if no misses add weight for last set )Metcon (No...