1.19.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightliftingno hook no contact snatch x2 hip snatch x2 4 RoundsMetcon (Weight)Every :90 for 15:00 Snatch lift off reset Snatch pull to knees reset Snatch pull Snatch 1-3 70% 4-6 75% 7-10...

1.17.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightliftingno hook no contact clean x2 hip clean x2 4 RoundsMetcon (Weight)Every :90 for 15:00 Clean lift off reset Clean pull to knees reset Clean pull Clean 1-3 70% 4-6 75% 7-10...

1.13.22

Timberwolf Fitness Roseville – Power HourView Public WhiteboardPre Weightlifting3 Rounds 20 Calf Raise 20 Tib Raise 20 Hamstring Curls 20 Heavy Russian KB SwingsMetcon (Weight)Every 2:00 for 12:00 2×10 Overhead Walking Lunges 2×10 Front Rack Walking...

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...

1.12.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightlifting5 Sets Snatch High Pull + Low Hang High Pull + Hang SnatchMetcon (Weight)Every :90 for 15:00 Snatch Deadlift then lower on a 3-5 count, reset but dont lose tension and perform a slow...

1.10.22

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-upPower clean + Front Squat w/ 3sec pause in bottom + Low Hang Squat Clean 5 sets at 50%Metcon (Weight)Every :90 for 15:00 Clean Deadlift then lower on a 3-5 count, reset but dont lose...

1.09.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)EMOM 12 1) 2-3 Turkish get ups right side 2) 6 Strict Chin Ups 3) 2-3 Turkish get ups left side 4) 6 Strict Chin UpsMetcon (Time)10-1 DB Hang Power Cleans Pushups or Dips Banded...

1.06.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)EMOM 12 Rotate through 1) 10 Double KB or DB Swings 2) 10 Double KB or DB Walking Lunges 3) 10 Lateral Walks With band Each DirectionMetcon (No Measure)3 Sets Banded Hip thrusts 20...

1.03.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightlifting5 Rounds Muscle Clean + Hip Clean + Clean 40-50%Clean (10×2)EMOM x10 2 Reps 1-5 65% 6-10 70%Metcon (Weight)Low Hang Clean High Pull 5×3...