12.30.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)3 Rounds 20 Alternating DB Floor Press (one arm stays locked straight then other arm performs rep, so 10 single arm reps on each side while other performs and iso) 20 Banded Lat Pull...

12.20.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBack Rack Lunge (Build to top set)Every 2:00 for 12:00 8 Reps alternating (4each side) *after each set of lunges 8 DB or KB RDLS medium heavy, these stay the same weight the whole timeMetcon...

12.29.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightlifting3 Rounds 3 Hip Muscle Snatch 3 Overhead Squats 3 Hip Squat SnatchesSnatch Complex (10×3)Hang Snatch High Pull + Hang Snatch 2+1 @60-70% EMOM x10Snatch Pull (3×3...

12.27.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardPre Weightlifting3x3 Tall CleansHang Clean Complex (10×3)Hang Clean Pull + Hang Clean 2+1 @70% (EMOM)Clean Pull (3×3 80%)pause off then ground and pause above the kneeMetcon...

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%,...