10.06.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)3 Rounds 6 KB RDLS 5 KB Russian Swings 4 KB Goblet Squats :20 Side Plank Each SideMetcon (No Measure)3 Rounds Single Leg DB Hip thrusts back on bench x8each DB Walking Lunges x16...

9.29.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardWarm-upEMOM 12 1) 15-20 Banded Lat pull Downs w/ PVC 2) 6-12 Decline pushups (feet up on bench) 3) 12-15 DB Lateral RaiseMetcon (No Measure)3 Rounds 10-15 DB Bench 10-15 Russian KB Swings 100′...

9.29.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)EMOM x12 1) 12-15 Banded Lat pulldowns w/PVC 2) 8-12 Pushups 3) 12-15 DB Lateral RaiseMetcon (No Measure)3 Rounds 10 DB Bench 10 KB Russian Swings 50′ Overhead Plate...

9.28.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-upEMOM x12 1-3) 2 Hip/Power Postion Cleans + 2 Jerks 4-6) 2 Low Hang Cleans + 2 Jerks 7-9) Clean Pull + Clean + Jerk 10-12) Clean with pause above knee + JerkClean and Jerk (Building to top...

9.26.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-upEMOM x12 1-3) 3 Muscle Snatch 4-6) 2 Hip (power position) Squat Snatch 7-9) 2 Low Hang Snatch 10-12) Snatch Pull + SnatchSnatch (1rm)Every :90 for 15:00 1 Rep starting at 75% Make +5lbs...

9.25.22

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)EMOM 21 Alternate Movements 1) 10 DB Bench or BB Bench 2) 10/7 Cal Row or Ski 3) 10 DB or BB Curls – Use opposite of what you choose for Bench ( ie if you BB Bench then do...

9.22.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardMetcon (No Measure)3 rounds medium weight 20 Calf raises balls of feet on Plate 15 Banded Lateral walk each side 10 Goblet Squsts Heels on plateMetcon (Weight)3 Rounds 15 Heavy Russian KB Swings 10...

9.22.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)EMOM 20 Rotate Movements 1) 20 standing Calf Raise 2) 10 Goblet Squats 3) :20 Single leg Iso Glute Bridge each side 4) 10 Heavy Russian KB SwingsMetcon (No Measure)3 Rounds 10/7...

9.21.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPower Clean (10×1 )Power clean & Jerk EMOM x10 1 Rep starting at 60% Pause each rep 1-2sec above knee Make it +5lbs Miss it -10lbsMetcon (Weight)3 Rounds 1 front Squat + 2 Jerks at final...

9.19.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3 Rounds 3 Hang Muscle Snatch 3 Overhead Squats 3 Broad Jumps as far as you can add a little weight each roundPower Snatch (10×1)EMOM x10 1 Power Snatch w/ pause above knee Start at...