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Athlete Date Sort Location Workout Name Description Results
Reed Lyons 07/19/2017 PilotFit 15 min. AMRAP w/plank hold AMRAP in 15 min.
10 Pull-ups
10 Burpees
10 Toes to bar
20 second plank hold		 5 rounds 0 reps
Performed as RX
Reed Lyons 07/12/2017 PilotFit Scuffle Gone Bad 4 rounds 1 minute at each station with 1 min. off between each round

Summo deadlift high pull (55 lbs.)
Push Press (55 lbs.)
Kettlebell swing		 275 reps
Performed as RX
Reed Lyons 06/28/2017 PilotFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 33s
Performed as RX
Reed Lyons 06/23/2017 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		 28m 31s
Performed as RX
Reed Lyons 06/16/2017 PilotFit Bear Crawl-Broad jump-Burpees 3 Rounds
Bear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.		 11m 43s
Performed as RX
Reed Lyons 06/14/2017 PilotFit 2 Round Core Killer 2 Rounds
20 Squat cleans 135/115
30 Deadlift
40 Push-ups
50 Sit-ups		 23m 01s
Performed as RX
Reed Lyons 06/12/2017 PilotFit 5 Rounds w/dumbell 5 Rounds
10 hanging dumbell snatch (each arm) 45/35
15 burpees
30 sec. plank hold		 18m 43s
Performed as RX
Reed Lyons 06/09/2017 PilotFit 21-15-9 x1-2-3 21-15-9
Kettlebell x2
Pull-ups
DUBS 3x		 10m 03s
Performed as RX
Reed Lyons 05/26/2017 PilotFit 21-15-9 Overhead squats 21-15-9
Overhead squats - 95/65 lbs.
Bent-over rows - 45 lbs. each arm
Dead lift - 135 lbs. 		7m 11s
Performed as RX
Reed Lyons 05/24/2017 PilotFit 14.1 Master's 10 min. AMRAP
30 - Dubs
15 - Power snatch @ 65 lbs.		 255 reps
Performed as RX
Reed Lyons 05/22/2017 PilotFit Regionals Inspired WOD 4 rounds

10 burpee box jump over (30 Inch box)
10 bent over row (each arm)
10 1-arm OH squat (5 each arm)
10 incline push-ups (feet on the box)

Use the same dumbell for rows and squats (45 lbs is Rx).		 12m 07s
Performed as RX
Reed Lyons 05/18/2017 PilotFit 15 min. AMRAP - wallball-T2B-deadlift 15 min. AMRAP
20 Wallball - 20 lbs.
10 Toes to Bar
5 Deadlift - 205 lbs.
 5 rounds 13 reps
Performed as RX
Reed Lyons 05/16/2017 PilotFit 800's and a bar 800 m.
40 hanging snatch - 75/65
800 m.
40 push press - 85/75
800 m.		 22m 34s
Performed as RX
Reed Lyons 05/15/2017 PilotFit 3 Rounds - Jump & Sit 3 Rounds
50 box jump step overs
50 incline bench situps		 17m 22s
Performed as RX
Reed Lyons 04/28/2017 PilotFit Dumbell snatch & T2B 60-40-20
Dumbell snatch - 35 lbs - alternate arm
Toes to bar		 11m 13s
Performed as RX
Reed Lyons 04/26/2017 PilotFit 100 Burpee over Box 100 Burpee over Box 13m 41s
Performed as RX
Reed Lyons 04/24/2017 PilotFit 3 Rounds - 10-20-30-40 3 Rounds
10 Back squat - 135 lbs.
20 SDHP - 75 lbs.
30 Push-ups
40 Dubs		 12m 06s
Performed as RX
Reed Lyons 04/21/2017 PilotFit Merry-go-rounds For time:
1 round of:
100 double-unders
50 squats
75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
60 double-unders
30 squats
75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
40 double-unders
20 squats
75-lb. push press, 10 reps / 5 pullups
 16m 04s
Performed as RX
Reed Lyons 04/12/2017 PilotFit 7 Minutes AMRAP 7 min:
10 Burpee Pull-Ups
10 Double Unders

Rest

AMRAP 7 min:
15 Jump Squats
15 Push Ups

Rest

AMRAP 7 min:
20 Push Press (65/45)
20 Sit Ups		 406 reps
Performed as RX
Reed Lyons 04/07/2017 PilotFit 170403 6-9-12-9-6
Burpees over bar
Front squat -115 lbs.
Pull-ups 		10m 12s
Performed as RX
Reed Lyons 04/05/2017 PilotFit Burpee Ladder With a running one minute timer, do 1 burpee the first minute, 2 the second minute, etc. Go as long as you can.

Standard for burpees is: hand release at the bottom; feet off the ground and hands over head at the top.

Count the last round you completely finished within the time.		 13 rounds 13 reps
Performed as RX
Reed Lyons 04/03/2017 PilotFit Landmine Complex 1 complex set
10 reps at each

800 m.

1 complex set

Find appropriate weight
Video on PilotFit blog		 14m 15s
Performed as RX
Reed Lyons 03/29/2017 PilotFit 15 min. AMRAP w/Turkish getups 15 min. AMRAP
5 Wall walks
5 Turkish get-ups (each arm) 25 lbs.
10 Toes to bar
20 Bench sit-ups		 3 rounds 0 reps
Performed as RX
Reed Lyons 03/28/2017 PilotFit Countdown w/Cleans 10-9-8-7-6-5-4-3-2-1
Clean @ 115
Pull-up
Box jump-over

Increase weight to125 beginning with round 5		 13m 00s
Performed as RX
Reed Lyons 03/27/2017 PilotFit 2 800's + Pushups 2 Rounds
800 m.
40 pushups		 10m 02s
Performed as RX
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