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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 02/03/2015 PilotFit 15 min. AMRAP with a bar 7 Sumo DLHP - 85 lb.
7 Hanging Snatch
7 Bar facing burpees (two-foot take-off)		 6 rounds 15 reps
Performed as RX
Reed Lyons 01/30/2015 PilotFit Another Nasty 30 For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps - 24"
30 Dips
30 Knees to elbows
30 Kettlebell swings - 45 lbs.
30 Sit-ups - ab. mat
30 Hang squat cleans, 75 lbs.
30 Back extensions
30 Wall ball shots - 20 lbs.
30 Push-ups
100 Double-unders 		21m 33s
Performed as RX
Reed Lyons 01/29/2015 PilotFit 7th Heaven 7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees		 13m 06s
Performed as RX
Reed Lyons 01/27/2015 PilotFit Broad jump Burpees 4 Rounds
2-footed standing broad jump the length of the court. Jump and land on two feet. Objective should be to land without rocking forward or backward. If you rock forward, go back to landing location for next jump. COUNT NUMBER OF JUMPS needed to traverse length of the court. Do that number of burpees. This completes round one. Now come back :)		 7m 36s
Workout Scaled
Reed Lyons 01/27/2015 PilotFit Max pull-ups As many pull-ups as possible without coming off the bar. 27 reps
Performed as RX
Reed Lyons 01/26/2015 PilotFit Run - dumbbell, pullup bar, box 2 Rounds
200 m.
14 Dumbbell snatch - 35 lbs.
200 m.
14 Knees to elbow
200 m.
14 Box jump

Running update: We've determined that you need to hit the corners of the basketball court which will necessitate a little wider arch which will get us to just under 100 m. per lap. 		9m 11s
Performed as RX
Reed Lyons 01/23/2015 PilotFit Clair For time:
100 Dubs
90 Air squats
8 . . . lengths of the court (Repeat twice: bear crawl down and back, farmers carry down and back - 45 lb. plates)
70 Situps
60 Dips
50 Push press - 65 lbs.
40 Push ups
30 Wall ball - 20 lbs.
20 Pull ups
10 Burpee box jump - 24"
100 Dubs 		30m 04s
Performed as RX
Reed Lyons 01/22/2015 PilotFit 5 400's on the treadmill For Time:
400 m.
20 Pushups
400 m.
20 Jumping lunges
400 m.
20 Sit ups
400 m.
20 Kettlebell swings
400 m.

Run on treadmill 		13m 15s
Performed as RX
Reed Lyons 01/22/2015 PilotFit 5 400's on the treadmill For Time:
400 m.
20 Pushups
400 m.
20 Jumping lunges
400 m.
20 Sit ups
400 m.
20 Kettlebell swings
400 m.

Run on treadmill 		13m 41s
Performed as RX
Reed Lyons 01/21/2015 PilotFit Bear Complex ladder 7 Bear complexes at:

55 lbs
65 lbs
75 lbs
85 lbs
95 lbs		 8m 20s
Performed as RX
Reed Lyons 01/20/2015 PilotFit DL, BOB, T2B 13 min AMRAP

5 Deadlift (body weight)
7 Burpee over bar
9 Toes to Bar		 6 rounds 1 reps
Performed as RX
Reed Lyons 01/16/2015 PilotFit Treadmill Ladder Start at 10 degrees incline and 4 mph. Every minute lower by 1 degree and increase .5 mph. At 11 minutes you are flat and 9 mph. After that each minute decrease .5 mph and increase 1 degree. Keep up the pattern until you get off the treadmill. 11m 00s
Performed as RX
Reed Lyons 01/15/2015 PilotFit 7 Rounds with Push Press 7 rounds for time:
10 - KB Swings - 45 lbs.
10 - Push Press-105 lbs.
10 - Box Jump - 24" 		12m 22s
Workout Scaled
Reed Lyons 01/15/2015 PilotFit 7 Rounds with Push Press 7 rounds for time:
10 - KB Swings - 45 lbs.
10 - Push Press-105 lbs.
10 - Box Jump - 24" 		12m 55s
Performed as RX
Reed Lyons 01/12/2015 PilotFit Randy 75-lb. power snatches, 75 reps 7m 30s
Performed as RX
Reed Lyons 01/08/2015 PilotFit 20 min. AMRAP Box Jump 20 min. AMRAP
20 Box jump step-overs
30 Dubs
40 Ab mat situps		 5 rounds 65 reps
Performed as RX
Reed Lyons 01/08/2015 PilotFit 20 min. AMRAP Box Jump 20 min. AMRAP
20 Box jump step-overs
30 Dubs
40 Ab mat situps		 5 rounds 65 reps
Performed as RX
Reed Lyons 01/06/2015 PilotFit 10 minute man maker As many reps as possible in 10 Min.
Man makers
alternate every 2:30 between 25 and 20 lb. dumbells		 38 reps
Performed as RX
Reed Lyons 12/23/2014 PilotFit Getting over and under the bar 2 rounds:

12 burpee over bar
12 OH squats (95 lbs)
12 burpee over bar
12 thrusters (95 lbs)
12 burpee over bar
12 snatch (95 lbs)		 19m 08s
Performed as RX
Reed Lyons 12/12/2014 PilotFit 50 Dumbbell burpees to thruster 5 Rounds
10 - Dumbbell Burpee to thruster - 30 lbs.
15 - Kettlebell
20 - Sit-ups		 18m 36s
Performed as RX
Reed Lyons 12/08/2014 PilotFit 12 min. AMRAP - burpees & front squats AMRAP in 12 min.
7 Burpees
7 Front Squats 135/115 lbs. (from rack)
30 Dubs		 5 rounds 2 reps
Performed as RX
Reed Lyons 12/05/2014 PilotFit 50 Down & Back 50 Dubs
40 Wall ball
30 Kettle bell
20 Box jump
10 Pull ups
50 Ab mat sit ups
10 Pull ups
20 Box jump
30 Kettle bell
40 Wall ball
50 Dubs 		14m 14s
Performed as RX
Reed Lyons 12/04/2014 PilotFit None 4 rounds:

5 wall climbs
15 toes to bar
20 alternating jumping lunges		 12m 42s
Performed as RX
Reed Lyons 12/02/2014 PilotFit 10 minute bar EMOTM for 10 minutes:

1 clean
2 jerks
3 hanging cleans		 135 lbs
Performed as RX
Reed Lyons 12/01/2014 PilotFit Fight Gone Long Three rounds
1 minute at each station, rest 1 minute between rounds of:
Burpees
Power Snatch (75/55#)
Box Jump (24/20")
Thruster (75/55#)
Pull Ups

Score = total reps for all 3 rounds 		175 reps
Performed as RX
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