2.24.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardWarm-up2x1min banded lateral walksMetcon (Weight)Every 3:00 for 15:00 10/7 Cal Bike 10 KB Goblet Squats 10 KB Goblet Hold Walking LungesMetcon (No Measure)3 Rounds 20 Lying Banded Leg Curls 10 Single...

2.21.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3 Rounds @60% 1 C&J with pause abow knee 1 C&J with slow pull 1 C& JClean and Jerk (Building to top then 5×1)build to top single soon as you miss take of 20% of last...

2.17.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)DB Bench 3×8 with 3sec negative on each rep once you finish drop weight by 50% and rep out 50 total reps as fast as possibleMetcon (No Measure)3 Rounds 5-10 Pullups or Ring...

2.14.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3 Rounds 3 No feet cleans 3 Front Squats 3 JerksPower Clean (build to 1rm)10minClean and Jerk (10×1)EMOM 10 1 Rep at 70% *deload week focus on making each rep...

2.13.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)EMOM 32 1) 10 Push Press 50-60% 2) 15 Double DB Bent Over Rows 3) 20 Banded Face Pulls 4) :30 Plank on Hands

2.10.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardFront Squat (4×2)65-70% all reps 3 sec down, 1 sec pause in bottom, 3 sec upMetcon (Weight)3 Rounds 15 DB Split Squats each leg with 3 sec negative 10 DB RDLs Rest 2:00Metcon (AMRAP –...

2.10.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)Every 3:00 for 15:00 5 goblet squats *all reps 3 sec down, 3 sec pause at bottom, 3 sec up 10 single arm DB Rows Each SideMetcon (Weight)3 Rounds 10 Split Squats each Side 3sec...

2.06.22

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (Weight)Every 3:00 for 30:00 10/7 Cal Bike or Row 10 Toes to Bar Back Squats Rds 1-3 3 Reps Rds 4-6 2 Reps Rds 7-10 1 RepBasically you are building to a top single on Back Squat with some...

2.03.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)EMOM 15 Rotate Through 1) 10 DB Seated Arnold Press 2) 15 DB Lateral Raise 3) 20 Banded Pull ApartsMetcon (No Measure)Every 3:00 for 12:00 10 Hanging Scap Shrugs 10 Ring Rows 10...

1.27.21

Timberwolf Fitness Roseville – Power HourView Public Whiteboardsplit squats (3×8)front foot on 45 plate perform 2 more drop sets after final setMetcon (Weight)4×12 Double DB or KB RDLs *After each set perform 15 Single Leg hip ThrustsMetcon (No...