• Twitter
  • Instagram
  • Facebook
  • Gplus
  • Youtube
  • About
  • Blog
  • Contact
Call: 520-370-2439
Milo Fitness Factory
  • Home
  • Schedule
  • Pricing
  • Programs
    • Cross Taining
    • Foundation Classes
    • Olympic Weightlifting
    • Fire Factory
    • Strong (Wo)Man
    • Sunday School
    • Open Gym
  • WOD
  • Swag
  • Try A Class For Free!
  • Search

Home WOD 1-13-20

January 12, 2021/in WOD /by Kare Williams

Warm Up
Deck of cards warm up!!

Set a clock for 5 min, pull a card and do the movement assigned to the suite as many times as the number on the card.

Hearts – Burpees
Diamonds – Jumping Jacks
Clubs – Plank up and downs
Spades – Push up to Down Dog

3 min stretching, perfect stretches, Pancake stretch, Scorpions, Pigeon, whatever is sore and tight.

Would you rather be able to take back anything you say or hear any conversation that is about you?

WOD
50-40-30-20-10

?
Butterfly Sit Ups

Pick a movement that you have the equipment for and pair it with Sit ups. Butterfly sit ups are just like regular sit-ups but with your knees out to the side , it will engage your lower abs more than conventional sit ups.  Be sure to get your shoulders all the way past your hips.

Depending on what equipment you have you can do: Kettle Bell swings, hang power cleans, med ball power cleans (you’re doing enough squats already) pull ups, Burpees, Push ups, Cal row or bike, DB Snatches, DU’s, etc..

Daily WOD 1-13-21

January 12, 2021/in WOD /by Kare Williams

Warm Up

400 meter run or 500 meter row
SPRINT the last 100 meters

10 Jumping Jacks
1 Plank wheel (5 sec hold in back plank)
5 Burpees
1 Plank wheel (5 sec hold in back plank)

2 x
20 sec HSH
2 Inch Worms

2 x
2 x 5 sec ring hold 1 Dip
50 singles

Rig calf stretch
Pancake stretch

Question of The Day

Would you rather be able to take back anything you say or hear any conversation that is about you?

 

Base Builder

2 Rounds (35 min total with transitions)

AMRAP 5 min at each Station 

Station #1

10 plank up and down
10 – 20 cal Bike or row

-1 min transition –

Station #2

10 Dips 0r 5 weighted Dips
10 Russian Twists
20 DU’s

– 1 min transition –

Station #3

5 HSPU or 3 Wall Walks
10 Commandos

– 1 min transition –

Daily WOD 1-12-21

January 11, 2021/in WOD /by Kare Williams

Warm Up

TABATA x 2  (8 min)

Jump Rope
Burpees
Split Squats
Push Press

20 arm & elbow & wrist circles

Spiderman out Zombie back
2 inch worms

PVC SS & 10 Cuban Presses
Bergener W/U

Question of The Day

Would you rather walk to work in heels or drive to work in reverse?

Assessment 

#1

Max Bar Hang

#2

Max Wall Sit

WOD

4 Rounds

12 SDHP
12 Hang Power Cleans
12 Push Press
12 Back Rack Split Squats

-90 sec rest-

Rx 65 / 95
Rx+ 95 / 135
M 35 / 65

Home WOD 1-12-21

January 11, 2021/in WOD /by Kare Williams

Warm Up
3 rounds
20 Jumping Jacks
20 Mountain Climbers
30 sec hollow hold
30 sec Superman
then
10 Scorpions
20 sec pigeon stretch each side
3 Inch worms

Question of The Day
Would you rather walk to work in heels or drive to work in reverse?

WOD
Base Builder

30-60 minute walk, run, bike, dance, row

CORE 50

50  Flutter Kicks
50  Superman Pulses
50  Sec Hollow Hold
50  Table Tops
50  Sec right plank
50  Sec Enterprise
50  Sec left plank
50  Russian twist
50  Shoulder taps
50  Toe Taps  (place an object in front of you and go into a hollow hold, tap your toes to either side of the object, each tap counts as a rep)

Home WOD 1-11-21

January 10, 2021/in WOD /by Kare Williams

Warm Up

5 min run, row, or 3 min jump rope
or
3 x
3 Burpee
6 push ups
12 air squats

then
2 perfect stretches

Question of The Day
Would you rather get trapped in the middle of a food fight or a water balloon fight?

WOD
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees
Push-ups
Sit-ups

If you have equipment and home and would like to substitute movements .. GO FOR IT!

Daily WOD 1-10-21

January 10, 2021/in WOD /by Kare Williams

Warm Up

500 meter row
10 on
10 off
15 on
10 off
20 on
10 off

2 x

5 lat Act
3 Pull ups
3 Burpees
2 inch worms
30 sec Hollow Hold
10 Mission Impossibles
20 Sec bottom of squat hold

Question of The Day

Would you rather get trapped in the middle of a food fight or a water balloon fight?

WOD

Milo Baseline

10 pull ups
20 burpees
30 sit ups
40 air squats
500 meter row

 

Rx Chin over
Rx + C2B pull ups
M Jumping pull ups

Strength

Back Squat

3-5- rounds 5 reps @ 75%

Superset

20 sec Enterprise

 

 

 

Home WOD 1-8-21

January 7, 2021/in WOD /by Kare Williams

Warm Up
​
3 Rounds

10 Jumping Jacks
2 Push Ups
2 Hot Lizards
10 Zombie kicks
10 Stork kicks

Then:
20 sec Pigeon Stretch each side
20 sec Pancake stretch

Question of The Day
Would you rather have a pause or a rewind button in your life?

WOD

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Overhead Squats

After 5 Rounds of the run and squats then:

– 1 min rest –

2 min max V-ups

-1 min rest –

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Weighted Lunges

After 5 Rounds of the run and Lunges then:

– 1 min rest –

2 min max  Table Tops

Daily WOD 1-8-21

January 7, 2021/in WOD /by Kare Williams

Warm up

500 row
20 stroke pyramid
10 -off
10 -on
20 -off
20 -on
10 -off
10 -on

1/2 stroke and racing start review

PVC SS
Bergener W/U

6 bar C&J
3 Burpees over bar
6 sit ups
3 OHS
6 Lunges

2 perfect stretches
20 sec DD

Question of The Day

Would you rather have a pause or a rewind button in your life?

Assessment

1000 meter row time trial

– 8 min rest –

Then

WOD

Friday Chipper

2 min max reps of each movement.

C & J
Sit Ups
Burpees over bar
– 2 min rest –
OHS or Front Squats (strip weight off bar from C&J)
Russian Twists (15 / 25, 25 / 35)
Forward Backward Lunging Lateral Bar jumps

Score for C&J and Squats is the total weight lifted. 1 Rep = 10 lbs

 

Daily WOD 1-7-20

January 6, 2021/in WOD /by Kare Williams

Warm Up

100 meter sprint
6 Lunges
12 Ring Rows
150 meter sprint
6 Lunges
12 Ring Rows
200 meter sprint
6 Lunges
12 Ring Rows

10 Mission Impossibles
10 Table Tops
10 Scorpions
2 inch worms
20 sec Couch stretch

Question of The Day

Would you rather always have B.O. and not know it or always smell B.O. on everyone else?

WOD

Base Builder

AMRAP 30-35min (finish on a complete round)

200 meter run SPRINT first 100 meters
3 Pull ups (strict, weighted or negatives)
6 Ring Push ups (can be weighted or deficit)
9 Goblet squats
12 Death March

Rx 35 / 53
M 26 / 35

Daily WOD 1-6-21

January 5, 2021/in WOD /by Kare Williams

Warm Up

Roxanne Burpees

2x
4 box step overs
2 box jumps
10 Shoulder Taps
10 Scorpions

Then
Rig Calf Stretch
Ring shoulder stretch

Question of The Day
Would you rather cuddle a koala or pal around with a panda?

Skills

3 Rounds (90 sec on each movement)

Jump Rope (singles or DU’s)
Anything upside down
Strict, weighted or negative pull ups

WOD

5 Rounds

20 DU’s
10 Box Jump overs
5 V-ups

-1 min rest-

Page 2 of 155‹1234›»

Recent Posts

  • Home WOD 1-20-21
  • Daily WOD 1-19-20
  • Home WOD 1-19-21
  • Daily WOD 1-18-21
  • Home WOD 1-18-21

Categories

  • Fitness
  • WOD
Milo Fitness Factory-Logo
SIGN UP TODAY!
Milo Fitness Factory-Logo
iron athlete-NCfit-garage metalworks
© Copyright - Milo Fitness Factory
  • Twitter
  • Instagram
  • Facebook
  • Gplus
  • Youtube
Scroll to top