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

8.24.21

Timberwolf Fitness Roseville – Low ImpactView Public WhiteboardWarm-up3min Row plank, side plank, bird dog 5×10 seconds eachWarm-upMobility Hip Airplane 2×10 each Goblet Kang Squats 2×5 Banded Lat Glute Bridge 2×10 : Metcon (Weight)3 rounds...

8.09.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardAccessory Workwork up to 70% on complex snatch pull with pause above knees snatch with pause above knees and pause in catch snatchSnatch (building to 1rm)start at 80% and work up no more than...

8.02.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (Time)3 rounds 15/12 Cal Row or Bike 3 Muscle ups 15 Thrusters 3 Muscle upsS Highest pulling skill, 65/45 RX 95/65 RX+ Ring Muscle ups 12min CapPush Press (10×2)EMOM x10 2 Push Press...

8.01.21

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (AMRAP – Reps)4x AMRAP 3 /Rest 2:00 20 Pushups R1 Max Sandbag Squats 150/100 (100/70) R2 Max Sandbag Cleans R3 Max Sandbag Squats R4 Max Sandbag CleansAccessory Work100 Banded Tricep...

7.29.21

Timberwolf Fitness Roseville – Power HourView Public WhiteboardBack Squat (5×1)Every 2:00 for 10:00 1 back Squat @60% 5 seconds down 5 sec pause at bottom 5 sec standing upMetcon (Weight)3 Rounds 12 Russian KB Swings Heavy 8 RDLs Same KB 50ft Single Arm...

7.28.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardAccessory WorkPrimer Complex Snatch deadlift with 2 sec pause above knee and at power position Lower Snatch with 5sec eccentric back to Floor Touch Ground Perform Squat or Power Snatch with 2 sec...