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.

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!

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

 

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-

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