1.27.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)3 Rounds 10 Goblet Squats 10 Step ups each leg with weight (step up to knee height or less)Metcon (Weight)3 Rounds 10/7 Cal Bike 10 SB Squats Rest 1:00 after each round into 3 Rounds...

1.26.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre WeightliftingHang Muscle Snatch 3×3 then build to 1rmSnatch (3×3 @80%)Metcon (Weight)Hang Snatch High Pull 4×4 @50%

1.24.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre WeightliftingHang Muscle Clean 3×3 Then work to a top singleClean (5×2 80%)Accessory Work3 Rounds 10 Thoracic Rotations each side 5 Seated Good Morning

1.20.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBench Press (3×8)2 sec pause on all repsMetcon (No Measure)4 Rounds 4-6 Chin ups 4-6 Wall Walks 15 Banded Pull Aparts 15 Banded Face PullsMetcon (Weight)Finisher 10-1 BB Close Grip Press BB...

1.13.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)3 rounds 8 DB Seated Z Press 12 DB Floor Press 16 Banded Pull A partsMetcon (Weight)3 rounds :20 DB Iso Row 10 DB Rows same weight 10 DB Reverse Flys light weight(This whole complex is...

1.19.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightliftingno hook no contact snatch x2 hip snatch x2 4 RoundsMetcon (Weight)Every :90 for 15:00 Snatch lift off reset Snatch pull to knees reset Snatch pull Snatch 1-3 70% 4-6 75% 7-10...

1.17.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightliftingno hook no contact clean x2 hip clean x2 4 RoundsMetcon (Weight)Every :90 for 15:00 Clean lift off reset Clean pull to knees reset Clean pull Clean 1-3 70% 4-6 75% 7-10...

1.13.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardPre Weightlifting3 Rounds 20 Calf Raise 20 Tib Raise 20 Hamstring Curls 20 Heavy Russian KB SwingsMetcon (Weight)Every 2:00 for 12:00 2×10 Overhead Walking Lunges 2×10 Front Rack Walking...

1.13.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)3 rounds 8 DB Seated Z Press 12 DB Floor Press 16 Banded Pull A partsMetcon (Weight)3 rounds :20 DB Iso Row 10 DB Rows same weight 10 DB Reverse Flys light weight(This whole complex is...

1.12.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightlifting5 Sets Snatch High Pull + Low Hang High Pull + Hang SnatchMetcon (Weight)Every :90 for 15:00 Snatch Deadlift then lower on a 3-5 count, reset but dont lose tension and perform a slow...