Junk Yard WOD – Sun, Dec 31

Timberwolf Fitness Roseville – Junk Yard WODMetcon (Weight)Every 3:00 for 30:00 15/12 Cal Bike 9 DB or KB RDLs medium heavy 3 Back Squat Build over sets

Low Impact – Thu, Dec 28

Timberwolf Fitness Roseville – Low ImpactMetcon (No Measure)EMOM x10 Alternate 10 Banded flys 10 DB Bench PressMetcon (No Measure)EMOM x10 Alternate 8 Goblet Squats 10 Wide Stance Banded goodmorningMetcon (No Measure)AMRAP 10 10/7 Cal Row 10 Pushups 10 DB Curls...

Oly Class – Wed, Dec 27

Timberwolf Fitness Roseville – Oly ClassMetcon (Weight)Snatch Push Press + Snatch Balance 1x 2+2 50% 1x 2+2 60% 2x 2+2 70%Metcon (No Measure)EMOM x5 3 Muslce Snatch 50% into EMOM x5 Power Snatch + OHS Build over setsMetcon (No Measure)EMOM x10 1...

Junk Yard WOD – Sun, Dec 24

Timberwolf Fitness Roseville – Junk Yard WODEmom 35 (No Measure)Every Minute for 30 minutes: Minute 1: 10 back squats at 185/125 RX, 115/75 scaled Minute 2: 7 sandbag cleans 150/100 rx, 100/70 scaled Minute 3: 10 dumbbell rows right arm Minute 4: 10 dumbbell...

Power Hour – Thu, Dec 14

Timberwolf Fitness Roseville – Power HourMetcon (No Measure)BB Step ups to 20″ Box 3×5 each side Build over sets Do all 5 on one side then 5 on the otherMetcon (No Measure)Every 2:00 for 10:00 2 Conventional Deadlift 2 Sumo Deadlift all 4 reps every...

Oly Class – Mon, Dec 11

Timberwolf Fitness Roseville – Oly ClassMetcon (No Measure)Warm up 3 Rounds Clean pull Hip Clean Low Hang Clean JerkClean and Jerk (3 Waves (9 total lifts) 1x 80% 1x 85% 1x 90%)the waves up to 90% today, we are at the end of our heavy cycle so...

Junk Yard WOD – Sun, Dec 10

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)EMOM 30 1 12/9 Cal Echo 2. 12 Single Kb Goblet Walking Lunges 3. 12 Russian KB Swings 4. 12 Banded Reverse Squats https://youtube.com/shorts/23MM8G6u5Os?si=vjt20TtDduVkM8I0 5. 6 Box Squats Building...

Power Hour – Thu, Dec 7

Timberwolf Fitness Roseville – Power HourMetcon (No Measure)3 Rounds Feet Elevated Ring Rows x10 DB Bent Over Reverse Flys x12-15Metcon (No Measure)3 Rounds Single Arm Hanging Lateral Raise x10 ea BB Shrugs x8 with pause at topMetcon (No Measure)3 Rounds BB...

Low Impact – Thu, Nov 30

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)2 Rounds 10 DB Strict Press 10 DB Lateral Raise 1 Round 15 DB Strict Press lighter 15 DB Lateral Raise lighterMetcon (No Measure)2 Rounds 10 Seated DB Curls 10 DB Bench Press 1...

Low Impact – Thu, Nov 9

Timberwolf Fitness Roseville – Low ImpactMetcon (No Measure)Emom x12 8 DB Push Press 10 DB Lateral Raise 8-12 Ring RowsMetcon (No Measure)Emom x9 1 set max pushups 10-15 Banded hammer Curls 1 min RestMetcon (No Measure)3 Rounds 50′ OH DB carry :20 side...