Spotlight Boot Camper: Coach Michelle Lyell

MYELL HIGH WOD

Nasties - each
Pushups
Jumping Jacks

A:5-10-15 1/4 Myell Run 15-10-5
B:10*20*30 - 1/2 Myell Run- 30*20*10
C: 20*30*40 - One Myell Run - 40*30*20

*13 Burpee LJ's- ea series
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Lovin' Our Skippin' in the MYELL HIGH WOD Michelle!!! Big Hearts to you!!!

Saturday WOD

100 KBS
100 Gobblers
100 Bods
15 min nasty cut-off

A: 5 Nasty Set on min
B: 10 Nasty Set on min
C: 15 Nasty Set on min

Battle of Burpees and Bars!!

Run/50 Push Press/25 Burpees
Run/50 Back Squats/25 Burpees
Run/50 Curls/25 Burpees
Run/50/Thrusters/25 Burpees

A: 200m/25/15
B: 400m
C: 800m

Had some Baseball Funz today!!!

10 Burpees
20 SDHP
30 Squats
40 Mountains Ea

Amrap 25

Farmer Shuffle WOD

100m w/KB Burpees x's 4
100 Gobblers
100m w/KB  Burpees x's 4
100 Butt Kicker Sets
100m w/KB Burpees x's 4
100 KBS
100m w/KB Burpees x's 4

A: 3 Burpees 50 reps
B: 5 Burpees 100 reps
C: 7 Burpees 100 reps

Well Hello Arms!! WOD

100 Jumping Jacks / 50 reverse lunge curls/ 50 Push ups/ 50 Backsquats
100 / 40 / 40 / 40
100 / 30 / 30 / 30
100 / 20 / 20 / 20
100 / 10 / 10 / 10

 A: 50 Jumping Jacks Start @ 40’s
 B: As Written
 C: 150 Jumping Jacks Each Segment

LITTLE WOD

21-18-15-12-9-6-3-1
Slamballs
Weighted lunge sets
Side jumps,
Jump Ropes,
Waiter Carry (1) there & back.

A: start @ 18
B: as written
C: 400 @ start & finish

110% Cannonball WOD

110 mountain climber (ea) / 110 jumpropes
100 Wtd squats / 110 jr
90 Ball taps / 110 jr
80 Wtd butterfly / 110 jr
70 Wtd OH lunges / 110 jr
60 Slam Balls / 110 jr
50 Side jumps / 110 jr
40 Wtd twist / 110 jr
30 Burpees / 110 jr
20 Dunks / 110 jr
10 pushups / 110 jr
A = 1/2
B = as written
C = 400m run buy in/out

ShAkE n BaKe BaBy Obsatcle Course W.o.D. TODAY!

Fun had by all! Another hoorahh awesomeness shout-out to our Spotlight Boot Campers Christi Ingle & Ricki Anderson. We love you ladies!!!

A: 26 minute AMRAP
B: 28 minutes
C: 30 minutes

We did the LUCkey WOD today!!

Count up by 3's WOD

Burpees
Curls
Thrusters
Butterfly

Count'r Up W.O.D.

10-20-30-40
Jump Ropes add a 0
Push-ups
Lunges ea
Pull backs ea

A: As Written
B; 200m run ea series
C: 400m run

Fullerton 50 WOD

Burpees/Run
Dunk Long Jump/Run
KBS/Run
Burpees/Run

A: 25 reps/ 200m
B: 35 reps/ 400m
C: 50 reps/ 600m

Tabata

Jump Ropes
Slamballs
Side Jumps
Burpees
Sit-ups
Then A Little Fun Trail Run!

Friday 13th WOD!

13 Burpees
13 Squats
13 Table top planks
13 Butterfly

A: 7
B:9
C:11

We did Jello Shotz today!!!!

April 11th WOD

11 Dunks
11 Pushups
110 Jump Ropes
11 lunges sets
11 Pullback sets

A: 6 rounds
B: 7 rounds
C: 9 rounds

50-10-Run- Oh My!

SDHP/Burpee/Run
50/10/1
40/20/1
30/30/1
20/40/1
10/50/1

A: Start @ 40/20/200m
B: 400m
C: 600m

Jodi 31/50 WOD

Burpees
Soul Surfers/weighted
Jump Ropes
Push-ups
Squats
Superman
Mountain Climbers
Butterfly Sit-ups
Shoulder taps
Nasty’s
Long Jumps

A: No Run
B: 200m ea
C: 200m 50 reps

Happy Easter!!

We had an easter egg hunt aMAZEn Bootcamp style!!

Good Friday WOD

Run
5 burpees
10 SDHP
15 Box jumps
20 sit-ups

A: (6)rounds 200m
B:(7) 400m
C:( 8 )400m

Spotlight Boot Camper- SHINi HAPPi STACi WOD

Thanks Staci O'Bryan for an awesome WOD!!

Nasties set,
front weight squats,
slamballs,
(50) Jump ropes
(1) suicide run
12-11-10…-1

A:7
B:10
C:12

S.O.S WOD

Burpee Off  with Partner-½ field
Center 38 KBS, Gobbler,SDHP P-1 wk, P-2rest
Burpee Off Rest of Field/Run Back

A:5 rounds
B: 7 rounds
C:8 rounds

MOOCH WOD

49 Slam Balls, Lunge Sets, Situps- "MOOCH" after each

M ountain Climber sets- 21
O 'crap- Burpees 21
O 'crap Burpees again 21
C hest- Push ups 21
H hi flyin Supermans 21

A: 20 reps all
B: As written
C: 400 Buy in/Buy Out

Perfect 10 WOD

Run
10 Burpees
10 Thrusters
10 Back Squat
10 Push Press

A: 6 rounds 200m
B: 9 rounds 200m
C: 11 rounds 200m