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...

9.18.22

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)Station 1 4 Rounds 5 Tire flips 50′ Sled Push Station 2 4 Rounds 20 Banded Leg Curls 20 DB Walking Lunges you pick weight Station 3 4 Rounds 10 Weighted hanging knee raise...

9.17.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardWarm-up3 Rounds 10-15 Ring Rows 10 DB Arnold Press medium weight just primerStrict Press (build to 5rm then -10% 2×5)Build to a top set of 5 with 2sec pause at top on each rep then -10%...

9.17.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardWarm-up3 Rounds 10-15 Ring Rows 10 DB Arnold Press medium weight just primerStrict Press (build to 5rm then -10% 2×5)Build to a top set of 5 with 2sec pause at top on each rep then -10%...

9.14.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-upClean grip RDL x 5 reps no contact muscle clean + shoulder press x 3 reps power clean + push jerk x 3 reps power clean into Front Squat + jerk x 3 reps repeat this complex for 3 sets –...

9.08.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)15-12-9-6 Toes on Plate DB RDLs Heels om Plate GB Goblet Squatfor RDLs put the ball of your foot on a 25lb plate to help stretch the hamstrings Use 2 DBs for the RDLs and 1 DB For...