Power Hour – Thu, Jun 18

Timberwolf Fitness Roseville – Power Hour lower Max out day! warm up: 2 rounds of the following bike x 1 min single leg hip thrust x 10 reverse lunge x 5 on each side Max out instructions warm up to a heavy single/ 1 rep Max for both squats and...

Oly Class – Wed, Jun 17

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) RDL broad jump vs RDL vertical jump x10 Slow pull to knee + Hang snatch pull + Snatch 4×1 65-85% Tall muscle clean empty bar x3 Tall clean + Jerk 15-40% x3 Clean + Hang clean + Jerk 65-85% 5×1+1+1 (forceful...

WOD – Wed, Jun 17

Timberwolf Fitness Roseville – WOD Push Press Build to a heavy 2 rep then 1×2 @ 80% of above Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsCap: 8 min Time: 3-8 min Notes: The HSPU are the limiter, so break them from the beginning. Diane...

WOD – Tue, Jun 16

Timberwolf Fitness Roseville – WOD Gymnastics strength (Checkmark) 3 Rounds 30s Hollow Hold 20 Alt V-Ups 30s Side Plank R 30s Side Plank L Metcon (Time) For time: 40/32 cal echo 30 C2B 20 box jumps 10 dumbbell hang squat cleans 400m run 10 dumbbell hang squat cleans...

Low Impact – Tue, Jun 16

Timberwolf Fitness Roseville – Low Impact Box Squat (5×5 @ RPE 7) 15 min clock Accessories (Checkmark) 2-3 sets: • 12 DB Rows • 8 Bulgarian Split Squats/Leg • 30s Plank Metcon (Time) For time: 200 m run 30/24 cal echo 20 box step ups 20 abmat sit ups 20 box step ups...

WOD – Mon, Jun 15

Timberwolf Fitness Roseville – WOD Metcon (Time) For time: 80 bar facing burpees Start with and EMOM 3 cleans Rx+ = 100 BFB, 135/95 Rx = 135/95 Scale = 95/65 Cap: 10 minTime: 6-10 min Notes: Be quick on the cleans and then stay consistent on the burpees. This one will...

Junk Yard WOD – Sun, Jun 14

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) Warm up: Empty bar cheat rows Sandbag practice Rope hold practice Strength: 10 min to find heavy set of 3 cheat rows, at 2 reps shy of failure Team workout: Team rope hold while waiting Individual task –...

Oly Class – Sun, Jun 14

Timberwolf Fitness Roseville – Oly Class Metcon (Checkmark) KB swing vs Jump x10 Snatch pull pause to knee 10s 5×1 100% Power snatch + Hang snatch 5×1+2 60-70% Tall clean 3 different heights x4 Clean 3 different heights + jerk 4×3+1 60-70% Clean and Jerk build to...

WOD – Sat, Jun 13

Timberwolf Fitness Roseville – WOD Metcon (Time ↓ Shorter is Better) With a partner: 2 min on/1 min off (30 min cap) 15 synchro wall balls 10 synchro T2B Max C&J go until your team reaches 100 C&J @30 min mark Build to a heavy C&J Solo version: 1:30...

WOD – Fri, Jun 12

Timberwolf Fitness Roseville – WOD Back Squat (Build to heavy 3 rep Then 1 drop set (1×3) @ 80% of heavy. 18 min clock) Metcon (Time ↓ Shorter is Better) For time: 800m run 40 thrusters (45/35 – don’t drop an empty barbell) 6 rope climbs Rx+ = legless rope climbs Rx =...