5.19.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardMetcon (Weight)Single Leg DB Hip Thrust Back on Bench 3 Rounds 10 Reps Heavier + 10 sec hold at top after last rep into 10 Reps Lighter + 10 Sec Hold at top after last rep Rest then repeat on other...

5.19.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)Split Squats back foot on Bench 3×8-10 each side *3 sec lowering on each repMetcon (No Measure)3 Rounds 10 Banded lateral walks each direction 20 Banded Leg Curls :30 Iso Glute...

5.18.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardFront Squat + Jerk (4x 1+2)*from rack 2x 1+2 70% 2x 1+2 75%Deficit Clean (Build to heavy single then -20% 2×2)Build to a heavy not full max out3 position clean pull (3 rounds...

5.16.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Push Press + OHS (4 sets)2x 2+2 70% 2x 2+2 75%Deficit Snatch (building )Build to heavy single then -20% 2x2Snatch Pull (4×2)1 below knee 1 above 80%

5.12.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 Rounds 5 DB Arnold Press 5 Strict or banded Pullups 15 Banded lat pull downs with PVCMetcon (Weight)4 Rounds 5 DB Bench 10 Ring Rows 15 Banded Tri press downs with PVCMetcon (No...

5.04.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardFront Squat + Jerk (4x 1+3)1 FS + 3 Jerks with pause in dip and catch 4 Rounds 65%Deficit Clean (10×1)Every :30 for 5:00 60% then EMOM x5 1 rep building3 Position Clean pull (3×3...

5.02.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Grip Push Press + OHS (4x 3+3)4x 3+3 65% all overhead squats pause 2 sec in bottomDeficit Snatch (15×1)Min 1-5 Every :30 1 rep 60% 6-10 Every min 1 rep 70%+Hang Snatch High...

5.05.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 rounds 8 DB Deadlifts 12 DB Walking LungesMetcon (Weight)3 rounds 12 Banded Leg Curls 8 Goblet Squats 24 Standing Calf RaiseMetcon (Time)2 Rounds 20/14 Cals on Bike 18 Wallballs...

5.04.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardFront Squat + Jerk (4x 1+3)1 FS + 3 Jerks with pause in dip and catch 4 Rounds 60%Deficit Clean (10×1)3 Position Clean pull (3×3)Hang, below knee, ground 3 rounds

5.02.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Grip Push Press + OHS (4x 3+3)4x 3+3 60% all overhead squats pause 2 sec in bottomDeficit Snatch (10×1)EMOMHang Snatch High Pull (3×3)3×3 70%