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Athlete Date Sort Location Workout Name Description Results
Steve Matteson 06/12/2020 PilotFit HomeWOD 32 10 Burpees

10 Burpees
20 Kettlebell swings

10 Burpees
20 Kettlebell swings
30 Bicycle crunches

10 Burpees
20 Kettlebell swings
30 Bicycle crunches
40 Lunges

10 Burpees
20 Kettlebell swings
30 Bicycle crunches
40 Lunges
800 m.		 13m 45s
Performed as RX
Steve Matteson 06/10/2020 PilotFit HomeWOD 31 4 Rounds
100 stair steps carrying 40 lbs.
(8 up & downs on a 13 step run)
10 Burpees
1 min. plank hold		 14m 55s
Performed as RX
Steve Matteson 06/08/2020 PilotFit HomeWOD 30 3 Rounds
20 Goblet Squats - 45 lbs.
15 Incline pushups
20 Romanian deadlift - 45 lbs.
15 Decline pushups
50 DUBS		 14m 49s
Performed as RX
Steve Matteson 06/05/2020 PilotFit Riley 1.5 miles
150 Burpees
1.5 miles		 49m 47s
Performed as RX
Steve Matteson 06/01/2020 PilotFit HomeWOD 29 4 Rounds
20 Box jump
20 V-ups
40 Mountain climbers
10 curls (each arm) - 20-30 lbs.
20 Bench dips (go deep)
40 Dubs		 21m 08s
Performed as RX
Steve Matteson 05/29/2020 PilotFit 30 Minutes of Burpees Total number of burpees completed in 30 min.

Each burpee requires a two-footed jump up to a 2" platform with full standing extension at the top. You can step down from the platform. You can do "bar" facing or from the side of the platform.		 256 reps
Performed as RX
Steve Matteson 05/18/2020 PilotFit HomeWOD 28 Warmup
:40 arm circles in each direction
:60 streamline jumps
:30 controlled arm swings (like Michael Phelps on the blocks)
10 elevated pushups (head up)
:60 streamline jumps

Main Set
3 Rounds
10 wide grip pushups
:40 V-ups
10 medium grip pushups
:40 reverse crunches
10 close grip pushups
:40 bicycles

Challenge Set
70 Pushups
As many sets as it takes. Go to failure in each set; take 30 seconds between each set; use as many sets as you need

Cardio
Finish your workout with this cardio:
25 streamline jumps
25 jumping jacks
25 burpees
25 streamline jumps

Time starts with main set
Challenge set is Rx
Skip the 70 pushups for Scaled

Youll need to do some searches for examples of movements
 23m 15s
Performed as RX
Steve Matteson 05/15/2020 PilotFit HomeWOD 4 Rounds
25 Overhead walking lunges - 25 lb. plate if possible
25 Pushups
25 Box step-ups - 25 lb
25 Dips
50 DUBS		 31m 14s
Performed as RX
Steve Matteson 05/11/2020 PilotFit HomeWOD 26 3 Rounds
10 Burpees
20 Air squats
20 High knees
20 Speed skaters
30 Lunges
30 Mountain climbers
30 Jumping Jacks
60 sec. Plank		 15m 35s
Performed as RX
Steve Matteson 05/08/2020 PilotFit HomeWOD #25 3 Rounds
25 Burpee box jump (24" if possible)
50 Dubs
25 Dips
50 Situps

 22m 16s
Performed as RX
Steve Matteson 05/06/2020 PilotFit HomeWOD #24 800 m.
10 Dive Bomber Pushups
10 Slick Floor Bridge
10 Face Pull
7 Dive Bomber Pushups
7 Slick Floor Bridge
7 Face Pull
800 m
10 Dive Bomber Pushups
10 Slick Floor Bridge
10 Face Pull
7 Dive Bomber Pushups
7 Slick Floor Bridge
7 Face Pull
800 m

Instructions are in the email sent today.		 23m 02s
Performed as RX
Steve Matteson 05/04/2020 PilotFit HomeWOD 22 Carry something heavy (about 45 lbs) up and down a flight of stairs, do push-ups with feet on the third step.

10 flights - 5 pushups
9 flights - 6 pushups
8 flights - 7 pushups
7 flights - 8 pushups
6 flights - 9 pushups
5 flights - 10 pushups
4 flights - 11 pushups
3 flights - 12 pushups
2 flights - 13 pushups
1 flights - 14 pushups		 19m 51s
Performed as RX
Steve Matteson 04/29/2020 PilotFit HomeWOD 21B If you have your jump rope:
8 Rounds
10 Bar facing burpees (bar can be as simple as a line on the ground)
20 DUBS

If no jump rope, do 21A
 11m 08s
Performed as RX
Steve Matteson 04/27/2020 PilotFit HomeWOD #20 800 m.
30 Alternating single leg Good Mornings (apx. 25 lbs.)
800 m.
30 Box jump (18-24")
800 m.
30 Pushups
30 Dips
800 m.		 22m 03s
Performed as RX
Steve Matteson 04/24/2020 PilotFit HomeWod #19 RX: 5 Rounds
Scaled: 3 Rounds

45 seconds work then 15 seconds rest at each movement. Transition immediately to next movement. 1:15 rest between rounds.

Score is total number of reps for all 5/3 rounds. Left and right leg equals one rep for mountain climbers.

Air Squats
Push ups
Mountain climbers
Burpees
Reverse lunge
Plank shoulder tap

https://www.google.com/search?q=mountain+climber+exercise&rlz=1C1NDCM_enUS846US846&oq=mountain+cli&aqs=chrome.2.0j69i57j0l4j69i60j69i61.6989j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_pMuiXoWwOoy8tAbIVg95

https://www.youtube.com/watch?v=xrPteyQLGAo

https://www.youtube.com/watch?v=QOCn3_iOAro

 754 reps
Performed as RX
Steve Matteson 04/21/2020 PilotFit HomeWOD #18 2 Phase Minute Ladder

Phase 1:
1st minute:
1 push-up
1 sit-up
1 air squat (must stand up straight before the 1st squat)

2nd minute:
2 push-ups
2 sit-ups
2 air squats

Etc. until you can't complete all reps in a minute

Phase 2:
Then after the minute you fail, subtract 2 from your last successful round and keep doing that many reps every minute until you fail (example: if you could not complete 11 rounds of each in a minute, your last successful round was 10. So starting in minute 12, do 8 reps each; keep doing 8 reps each minute until you can't).

Log as "rounds" the highest round you complete during phase 1; log as "reps" the last minute you complete the reps in phase 2.		 12 rounds 21 reps
Performed as RX
Steve Matteson 04/20/2020 PilotFit Home WOD #17 800 m.
30 Burpees
35 Chair dips
40 Situps
800 m.
30 Burpees
35 Chair dips
40 Situps
800 m.		 22m 52s
Performed as RX
Steve Matteson 04/17/2020 PilotFit Home Bruce Gary 50-40-30-20-10-20-30-40-50
Step over chair
Push press
Dubs

Step Over chair (stool)
-Lift one foot onto surface and power the rest of your body up. At top, stand up straight then step down on the opposite side for one rep. Repeat, alternating sides for all your reps.
Heavy Thing Push Press
-Find some way to press approximately 40 lbs. overhead (bag of salt, bar, lighter weight with each arm for one rep, whatever works)
DUBS or Tuck Jumps
 36m 20s
Performed as RX
Steve Matteson 04/15/2020 PilotFit 15 min. AMRAP 10 broad jump @ 3'6" (3' wasn't long enough)
10 squats w/45 lbs. (or thereabout)
3 wall walks		 7 rounds 15 reps
Performed as RX
Steve Matteson 04/15/2020 PilotFit 15 min. AMRAP 10 broad jump @ 3'6" (3' wasn't long enough)
10 squats w/45 lbs. (or thereabout)
3 wall walks		 7 rounds 15 reps
Performed as RX
Steve Matteson 04/10/2020 PilotFit 100 12 100 Bar facing burpees
*12" high barrier		 9m 56s
Performed as RX
Steve Matteson 04/08/2020 PilotFit Home WOD #10 3 - 800m
4 minute rest between each 800

Score is total time for the 3 runs (do not include rest time)

This is the last nice day to run for a while so "enjoy" it.		 11m 16s
Performed as RX
Steve Matteson 04/03/2020 PilotFit Home Half Murph 800 m.
50 Pullups
100 Pushups
150 Air Squats
800 m.

Find something that you can sub for pullups
- Bent over rows
- Band pull down from your floor joists
- Isometric pulls on a sturdy door (close to the hinges)
- etc.		 23m 52s
Performed as RX
Steve Matteson 04/01/2020 PilotFit Home WOD #7 4 rounds:

20 Lunge in place holding 20 Lbs (step forward and back leg knee to ground; step back then repeat with other leg)
20 burpees
20 sit-ups		 13m 14s
Performed as RX
Steve Matteson 03/30/2020 PilotFit Home WOD #5 30 Pushups
20 Romanian Deadlift - 40 lbs. (or close)
30 Decline pushups - hands 3' below shoulders
20 Romanian Deadlift - 40 lbs.
30 Incline pushups - hands 3' above shoulders

Do WOD #6 sometime today		 5m 57s
Performed as RX
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