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Athlete Date Sort Location Workout Name Description Results
Steve Matteson 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 		22m 41s
Performed as RX
Steve Matteson 01/29/2015 PilotFit 7th Heaven 7 rounds for time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees		 16m 20s
Performed as RX
Steve Matteson 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 :)		 8m 47s
Performed as RX
Steve Matteson 01/27/2015 PilotFit Max pull-ups As many pull-ups as possible without coming off the bar. 22 reps
Performed as RX
Steve Matteson 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 37s
Performed as RX
Steve Matteson 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 		36m 30s
Performed as RX
Steve Matteson 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 		11m 58s
Performed as RX
Steve Matteson 01/21/2015 PilotFit Bear Complex ladder 7 Bear complexes at:

55 lbs
65 lbs
75 lbs
85 lbs
95 lbs		 10m 45s
Performed as RX
Steve Matteson 01/20/2015 PilotFit DL, BOB, T2B 13 min AMRAP

5 Deadlift (body weight)
7 Burpee over bar
9 Toes to Bar		 5 rounds 19 reps
Performed as RX
Steve Matteson 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. 15m 00s
Performed as RX
Steve Matteson 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" 		19m 30s
Performed as RX
Steve Matteson 01/12/2015 PilotFit Randy 75-lb. power snatches, 75 reps 8m 21s
Performed as RX
Steve Matteson 01/08/2015 PilotFit 20 min. AMRAP Box Jump 20 min. AMRAP
20 Box jump step-overs
30 Dubs
40 Ab mat situps		 6 rounds 0 reps
Performed as RX
Steve Matteson 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		 35 reps
Performed as RX
Steve Matteson 01/05/2015 PilotFit Tabata DUBS Then More Tabata DUBS 8 x 20/10

Then right into:
15-12-9-6-3
Body-weight deadlift
Toes to bar
Kettle bell swings

Time begins when you start the ladder.		 11m 41s
Performed as RX
Steve Matteson 01/02/2015 PilotFit 2015 5 Rounds
20 Burpees
15 Pullups		 14m 31s
Performed as RX
Steve Matteson 12/31/2014 PilotFit Luke-like Run 400 meters
15 Clean and jerk - 125 lbs.
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball - 20-lb. ball
Run 400 meters
45 Kettlebell swings, 45 lbs.
Run 400 meters
45 Dips
Run 400 meters
15 Front squats - 125 lbs.
Run 400 meters		 28m 17s
Performed as RX
Steve Matteson 12/30/2014 PilotFit 3 at a time 21-18-15-12-9-6-3 reps of:

Power clean
Sit-ups
Back extensions

First three rounds use 75lbs, then 95lbs		 11m 19s
Performed as RX
Steve Matteson 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)		 21m 51s
Performed as RX
Steve Matteson 12/22/2014 PilotFit Kelly 5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball		 27m 38s
Performed as RX
Steve Matteson 12/19/2014 PilotFit Overhead walks 5 rounds:

50 double unders
25 knees to elbow
100 ft. overhead walk with 95 lbs bar		 22m 10s
Performed as RX
Steve Matteson 12/16/2014 PilotFit Drescher 21-15-9
Snatch - 95/75 lbs.
Pullups		 11m 10s
Performed as RX
Steve Matteson 12/12/2014 PilotFit 50 Dumbbell burpees to thruster 5 Rounds
10 - Dumbbell Burpee to thruster - 30 lbs.
15 - Kettlebell
20 - Sit-ups		 17m 22s
Performed as RX
Steve Matteson 12/11/2014 PilotFit 15 min. AMRAP - 9-12-15 15 Min. AMRAP
9 Deadlift - 155 lbs.
12 Push ups
15 Box jumps		 8 rounds 6 reps
Performed as RX
Steve Matteson 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		 6 rounds 0 reps
Workout Scaled
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