2.10.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardFront Squat (4×2)65-70% all reps 3 sec down, 1 sec pause in bottom, 3 sec upMetcon (Weight)3 Rounds 15 DB Split Squats each leg with 3 sec negative 10 DB RDLs Rest 2:00Metcon (AMRAP –...

2.10.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)Every 3:00 for 15:00 5 goblet squats *all reps 3 sec down, 3 sec pause at bottom, 3 sec up 10 single arm DB Rows Each SideMetcon (Weight)3 Rounds 10 Split Squats each Side 3sec...

2.06.22

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (Weight)Every 3:00 for 30:00 10/7 Cal Bike or Row 10 Toes to Bar Back Squats Rds 1-3 3 Reps Rds 4-6 2 Reps Rds 7-10 1 RepBasically you are building to a top single on Back Squat with some...

2.03.22

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (No Measure)EMOM 15 Rotate Through 1) 10 DB Seated Arnold Press 2) 15 DB Lateral Raise 3) 20 Banded Pull ApartsMetcon (No Measure)Every 3:00 for 12:00 10 Hanging Scap Shrugs 10 Ring Rows 10...

1.27.21

Timberwolf Fitness Roseville – Power HourView Public Whiteboardsplit squats (3×8)front foot on 45 plate perform 2 more drop sets after final setMetcon (Weight)4×12 Double DB or KB RDLs *After each set perform 15 Single Leg hip ThrustsMetcon (No...

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...