12.13.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardWarm-up3-4 rounds Snatch Pull + Snatch + OHS with pause in bottom 60-65%Snatch (Build to top single )Wave 1 1×3 70%, 1×2 80%, 1×1 85% Wave 2 1×2 80%, 1×1...

12.09.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBB Hip Thrusts back on Bench (3×12)After final set of 12 drop weight by 50% and immediately do another set of 12Metcon (Weight)3 Rounds Lateral Box Step ups x12 each side RDL of Choice...

12.09.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardMetcon (Weight)4 rounds DB or BB Walking Lunges x12 DB or BB RDLs x12 Rest 1-2 minMetcon (Weight)3 Rounds Goblet Squats x10 w/heels up on 45lb plate Leg Extensions w/Band x20Metcon (Weight)2 Rounds...

12.08.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (Weight)Primer Power Clean +Hang Squat clean + clean an Jerk 3-5 RoundsClean and Jerk (10×1)EMOM x10 Start at 70% Guys +10 -20 Ladies +5 -10Clean Pull (3×2 )105% of...

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...