Crossfit Pistoleros

Forging Elite Athletes

Tuesday 2/16/21

CFP

HF30 PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press

(Score is Weight)

HF30 PUSH x PULL WORKOUT
3 SETS
AMRAP x 5 MINUTES
24 DB Slides
12 Single DB Hang Power Cleans*
6 DB Renegade Rows

*Hold DB across Chest

-Rest 1:00 b/t sets-

(Score is Rounds + Reps)

Friday 02/12/2021

CFP

HF30 FULL-BODY STRENGTH 

EMOM x 6 MINUTES*
:30 Elbow to Hand Push-Up** + :30 Plank Hold

Into…

EMOM x 6 MINUTES
:30 Alt DB Snatch + :30 Squat Hold

*No rest between EMOMs
**Starting in Elbow Plank, shift weight onto Hands, then back to Elbows

(Score is Weight)

HF30 FULL-BODY SPRINT WORKOUT
EMOM x 4 MINUTES
10-12 Alt Single DB Up-Downs

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Alt DB Snatch
MIN 2 – :45 Double Unders

-Rest 1:00-

EMOM x 8 MINUTES
MIN 1 – :45 Alt Single DB Up-Downs
MIN 2 – :45 Double Unders

(No Measure)

FINISHER
1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold

Wednesday 02/10/2021

CFP

HF30 BODYWEIGHT PUMP 

DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)*
MOVT 1 – Alt Reverse Lunges
MOVT 2 – V-Ups

*Alternate between both movements for 1 set.

(Score is Rounds + Reps)

HF30 FULL-BODY SWEAT WORKOUT
AMRAP x 12 MINUTES
10 Burpee + Tuck Jump
12 Jumping Lunges
14 Glute Bridges

-Rest 2:00-

AMRAP x 8 MINUTES
6 Burpee + Tuck Jump
10 Jumping Lunges
12 Glute Bridges

(Score is Rounds + Reps)

FINISHER
“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Plank

Monday 02/08/21

CFP

HF30 FULL-BODY STRENGTH 

5 SETS FOR MAX REPS
1:00 Slow DB Goblet Squats
1:00 Single DB Strict Press

-Rest 1:00 b/t Sets-

(Score is Weight)

HF30 FULL-BODY WORKOUT
AMRAP x 10 MINUTES
30 Double Unders
15 Single DB Push Press*
10 Up-Downs

-Rest 1:00-

EMOM x 12 MINUTES
MIN 1 – :45 DB Weighted Sit-Ups
MIN 2 – :45 Single DB Floor Press
MIN 3 – :45 Squat Thrust**

*Hold DB across chest

FINISHER
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

Friday 02/05/21

CFP

HF30

FULL-BODY STRENGTH 

4 SETS
AMRAP x 3 MINUTES*
8 DB Deficit Push-Ups
6 DB Hang Power Cleans
4 DB Thrusters

– Rest 1:00 –

*Pick up where you left off each round

(Score is Rounds + Reps)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

– Rest 1:00 –

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

– Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

– Rest 1:00 –

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

Wednesday 02/03/21

CFP

HF30

BODYWEIGHT PUMP 

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows