12.06.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardAccessory WorkPower Snatch + Hang Squat Snatch + Snatch 3-5 sets to warm upSnatch (10×1)EMOM 10 Start at 70% Guys make add 10lbs miss – 20lbs Ladies make add 5lbs miss -10lbsSnatch Grip...

12.05.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (Weight)Front Foot Elevated Split Squats 3 Rounds 10 Heavy Reps Each *After each round perform 1:00 Banded Lateral Walks alternating back and forth every 5-10 reps Rest 1-2minFront Foot On...

12.02.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)EMOM 15 Rotate Through 8 Single Arm DB Strict Press with 2-3sec negative each side 12 BB glute bridge moderate Weight 10 Ring Rows with 2-3 sec negativeMetcon...

11.28.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)EMOM 10 Alternate 5 BB Strict Press 115/75 (75/55) 10 KB Swings 53/35 (35/24) Rest 2:00 EMOM 10 Alternate 10 BB Curls 65/45 (45/35) 15 Ring Rows Rest 2:00 EMOM 10 Alternate 15...

11.18.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardDB Bench w/5sec eccafter you finish 3×6 drop weight by 50% and do 50 reps no ecc AFAPMetcon (No Measure)3 Rounds Single Arm Banded Flys x 15 each Strict Pullups x6-8Metcon (No Measure)3...

11.11.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)1A) Floor Press 5 x 3 (2build up sets, 3 sets heavy) All Reps 3 sec negative and 3 sec pause at top 1B) Inverted Rows w/bar 6 x submax repsMetcon (Weight)2A) DB Bulgarian Split Squat 3...

11.04.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)1A) Goblet Squats with 3 sec eccentric and 3 sec pause in bottom 5 x 3 (2 warm up sets, 3 heavy sets) 1B) Various Jumps (Box Jumps, Broad Jumps, Vertical Jumps) 5 x 3Metcon (Weight)2A)...

10.17.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardStrict Press (5rm with 5 sec hold on top on first rep)10minMetcon (Time)40-30-20-10 BB Curls 45/35 Pushups into 25-15-10 BB Strict Press Inverted Rows

10/10.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)3 Rounds NFT :30 of banded leg Curls 15 Single Leg DB Hip thrust back on bench 10 Heavy KB Russian Swings”Pre Pump”, get blood movinging but dont try to kill...

8.29.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardLynne (AMRAP – Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsAccessory Work5 rounds 10 Seated db curls 10 narrow grip pushups