12.23.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 Rounds 15 Banded Leg Curls w/ 10 sec iso leg curl to start 10 DB DeadliftsMetcon (Weight)3 Rounds 10 Landmine Curtsey Lunges each side 20 Banded Lateral walks (10ea side)Metcon (No...

12.19.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)EMOM x10 (Alternate Movements) Bench x8 DB or KB Z Press x8Can list weights in note section Find a heavy but repeatable weights not a lot of rest and a decent amount of...

12.16.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 Rounds (2 Building 2 heavy) 10 DB Arnold Press 10 DB Push Press 100′ Farmers Carry (use same weight for Arnold and push press then grab heavier weights for farmers carry)Metcon...

12.16.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBench Press (5×12,12,10,10,8)higher reps tonight, pick a medium heavy weight to start your first 12 and then try to add weight each set afterMetcon (No Measure)4 Rounds Banded Pullups x15 BB or...

12.15.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3-4 Rounds Clean pull + Clean + Jerk 60-65%Clean and Jerk (Build to top single )Wave 1 1×3 70%, 1×2 80%, 1×1 85% Wave 2 1×2 80%, 1×1 85%,...

12.13.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardWarm-up3 rounds Snatch Pull +No Feet Snatch + OHS with pause in bottom 60-65%Snatch (building to top single )Wave 1 1×3 70%, 1×2 80%, 1×1 85% Wave 2 1×2 80%,...

12.13.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3-4 rounds Snatch Pull + Snatch + OHS with pause in bottom 60-65%Snatch (Build to top single )Wave 1 1×3 70%, 1×2 80%, 1×1 85% Wave 2 1×2 80%, 1×1...

12.09.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBB Hip Thrusts back on Bench (3×12)After final set of 12 drop weight by 50% and immediately do another set of 12Metcon (Weight)3 Rounds Lateral Box Step ups x12 each side RDL of Choice...

12.09.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 rounds DB or BB Walking Lunges x12 DB or BB RDLs x12 Rest 1-2 minMetcon (Weight)3 Rounds Goblet Squats x10 w/heels up on 45lb plate Leg Extensions w/Band x20Metcon (Weight)2 Rounds...

12.08.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (Weight)Primer Power Clean +Hang Squat clean + clean an Jerk 3-5 RoundsClean and Jerk (10×1)EMOM x10 Start at 70% Guys +10 -20 Ladies +5 -10Clean Pull (3×2 )105% of...