Fire Factory
Fire Factory is a team/task oriented series of challenges on Saturday mornings that pushes you physically while building a sense of teamwork and camaraderie.
Want to learn more? Contact us at 520-370-2439.
Work Out of the Day!
Interested in our programming? Milo Fitness Factory utilizes an in-house, proprietary matrix that blends elements of gymnastics, weightlifting and metabolism conditioning into varying time domains.
You may think it’s random but there is a very specific reason why are doing what we are doing on THAT day.
Interested in learning more? Feel free to contact us 520-370-2439.
Bulldozer
Bulldozer is a WOD programmed during Open Gym on Sundays that is designed for athletes looking for an extra challenge that can handle the additional intensity and volume.
Anything can be scaled but Bulldozer is definitely not for the faint of heart and is recommended for those who have developed the skills and abilities to handle the demands of a cruelly workout.
Milo Melee’
Milo Melee’ is programmed every Sunday doing Open Gym and is designed to have some fun using tolls we don’t normally get to use on a regular basis like sandbags, sleds, soft stones, etc.
The workout usually take place both indoors and outdoors and allow out members to take the speed, agility and strength that have been developing during regular classes and so something a little different!
Performance Myofascial Release
Our Performance Myofascial Release class guides the athletes through a series of movements designed to work with the connective tissue (fascia) to relieve mobility restrictions that impede performance.
Daily WOD 9-14-21
Warm Up
Down and Backs
10 Table Tops
10 Cat Cow
10 Bridge leg lifts
20 sec DD to SM
PVC SS
Bergener W/U
Question of The Day
Would you rather have a miniature horse or a giant dog as a pet?
Tech / Skills
3 Position Snatch Pulls & Snatches
1 x High Hang Snatch pull
1 x High hang Snatch
1 x Hang Snatch pull
1 x Hang Snatch
1 x Snatch pull
1 x Snatch
1st with empty bar
2nd with light weight
3rd with WOD weight
Strength / CORE
Snatch Grip Deadlift
8
6-6
4-4-4
Superset with
3-5- Evil Wheels
WOD
AMRAP 3 min
5 Snatches
4 Burpees over Bar
Rx 55 / 85
Rx+ 75 /105
M 35 / 55
-2 min rest-
Repeat
Daily WOD 9-13-21
Warm Up
3 x
200 run or row
5 Walk out to Push Up
5 Burpees
3 Negative push Ups
20 Arm Circles
20 Zombie Kicks
10 Hollow Hold to Superman
10 Knee Taps with leg extension
Bench Press Warm up sets
8
6
4
2-2-2-etc…
Question of The Day
Would you rather travel the world for a year on a shoestring budget or stay in only one country for a year but live in luxury?
If you choose country…which one?
Strength
Bench Press Cycle week #10
Work up to 2 reps @ 92%
WOD
For time
21-15-9
Cal Row
KB Swings
Goblet Squats
Rx 35 / 53
Rx 53 / 70
M 26 / 35
Bulldozer & Melee 9-12-21
Warm Up
600 run or row SPRINT alternating 100 meters
2x
Lunge out
30 sec Hollow Hold
Spiderman back
Bear crawl out
Zombie back
PVC SS
Bergener W/U
Empty Bar:
5 Snatches
5 Cleans
5 Deadlifts
Bulldozer
Barbell EMOM
3 Lifts every minute on the minute.
Start With Snatches and progress as far as you can.
When you can no longer Snatch do Squat Cleans,
when you can no longer Clean switch to Deadlifts
Everyone starts with an empty bar, and adds weight every minute. The amount of weight you add is entirely up to you.
Melee
3 Rounds
1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)
-1 min rest-
Fire Factory 9-11-21
NOTE:
Fire Factory will start at 0830 instead of 0800 because a number people Fire Factory regulars will be doing the 9/11 Tower Challenge before class starts and we want to make sure we can finish the Tower Challenge and get to Fire Factory on time.
2 Rounds (3 person teams)
Station #1 (6 min)
- One person drags/flakes 100′ of 3″ hose over dock and back (sprint)
- Other two push/pull heavy sled
- Rotate through 3″ hose drag/flake
-1 min rest-
Station #2 (6 min)
- One person performs 30# or 50# sandbag OH walking lunges 35′ and back
- Other two perform single knee heavy sled pull (as pair or as individuals)
- Rotate through sandbag OH walking lunges
-1 min rest-
Station #3 (with in 6 min)
- 600m Mace Bell run
- All 3 run 600m with two carrying a heavy Mace Bell. Every 100m switch so someone is running without one.
- Two are carrying a Mace Ball at all times.
- If team finished run before 6 min, perform synchronized air squats for remaining time while rotating Mace Bells
-1 min rest-
Coach Note: 2 teams at each station. If more than 19-24 people show up, add Hercaleez station.
Daily WOD 9-10-21
Warm Up
400 run or 500 row
SPRINT the last 100 meters
“Med Ball Circle game”
10 Ring rows
Shoulder Stretch
10 Box Stepovers
Pigeon stretch
30 Singles
calf stretch
Then:
5 Pull ups
Shoulder stretch
5 Box jumps
20 sec hip opener
Question of The Day
Would you rather be forced to dance every time you heard music or be forced to sing along to any song you heard?
WOD
For Time:
30 Pull Ups
10 Thrusters
30 Box Jumps
10 Thrusters
30 Double Count Russian twists
10 Thrusters
30 DU’s
10 Thrusters
Rx 65 / 95, 20″ / 24″
Rx+ 85 / 115, C2B, 24″ / 30″
M 35 / 65
