Crossfit Pistoleros

Forging Elite Athletes

Thursday 12/11/25

CFP
WARM-UP
2 ROUNDS
50 Single Unders
10 KB Deadlifts
5 Push Up to Pike
10 Groiners
Into…
2 ROUNDS
30 Double Unders
10 Russian KB Swings
5 Hand Release Push Ups
10 Cossack Squats

WORKOUT (ALL)
EMOM x 25 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 25 Russian KB Swings (53/35)
MIN 3 – Max Hand Release Push-Ups
MIN 4 – Max Alt. Pistols or Alt. Single Leg Box Squats
MIN 5 – Rest
(Score is Total Hand Release Push-Ups & Pistols or Alt. Single Leg Box Squats)

OPTIONAL COOL DOWN (ALL)
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves

Wednesday 12/10/25

CFP
WARM-UP
Bike Tabata :20 on/ :10 off (4 rounds)
1 ROUND
10 Banded Pull-aparts
5/5 Sword Pulls
10 OH Banded Pull-aparts
10 Band Pass Throughs
10 Behind-the-Neck Strict Press
Into…
1-2 ROUNDS
:45 Bike
10 Strict Press
10 Alt Arm Lifts in Child’s Pose
5/5 Moose Antlers

STRENGTH (ALL)
ON AN 18:00 RUNNING CLOCK…
2 Push Jerks
+
1 Split Jerk
*Start Moderate and build to Heavy.
(Score is Weight)

WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
15/12 Cal Assault Bike*
Max Shoulder to Overhead (185/135) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 20/15
Echo: 12/10
(Score is Total Reps)

WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
12/10 Cal Assault Bike*
Max Shoulder to Overhead (135/95) in Time Remaining
-Rest 1:00 b/t Sets-
*C2: 15/12
Echo: 10/8
(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×8
Box Squat*
*Keep all sets Heavy.
(Score is Weight)
2.) 3 SETS
10 Back Rack Lunges (135/95)
-Rest :30-
1:00 Max 1+1/2 Heel Elevated DB Goblet Squats
-Rest 3:00-4:00 b/t Sets-
(Score is Reps)

Tuesday 12/9/25

CFP
WARM-UP
2 ROUNDS
1:00 Row
10 Back Rack Good Mornings → BB RDL in RD2
10 Tuck-Ups
10 Scap Pull-Ups
1 ROUND
1:00 Row
10 BB Deadlifts
10 V-Ups
10 Kip Swings

WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
1250/1000m Row
35 Toes to Bar
25 Deadlifts (135/95)
(Score is Time)

WORKOUT (FITNESS)
3 ROUNDS FOR TIME
1000/800m Row
35 Toes to Something
25 Deadlifts (95/65)
(Score is Time)

OPTIONAL COOL DOWN (ALL)
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose

Monday 12/8/25

CFP
WARM-UP
4 SETS (:15 e/ MOVT)
MOVT 1 – Mountain Climbers
MOVT 2 – Groiners
MOVT 3 – Lunges
MOVT 4 – Up-Downs
1 SET= MOVT 1-MOVT 4.
Into…
2 ROUNDS
10 DB Goblet Squats*
8 Low Box Jumps*
10 Deadbugs
:30 Bottom of Squat Hold
*RND 2 complete DB Front Squats & higher Box Jumps.

STRENGTH (ALL) — 5×5 Tempo Back Squat (31X1)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PERFORMANCE)
AMRAP x 11 MINUTES
4 DB Front Squats (50/35)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 11 MINUTES
4 DB Front Squats (35/20)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
2-3 Seated Muscle-Ups*
*Start seated under a pair of low rings. Drive your hips up agressively as you pullthe rings down towards your chest. Sit thru the rings fast to end on top of the rings. Use pressure thru your heels to add assistance in sitting up and over the rings.
-Rest As Needed b/t Sets-
2.) EMOM x 10 MINUTES
2 Ring Muscle-Up or 2-3 Jumping Muscle-Ups

Friday 12/5/25

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Samson Lunges
MIN 2 – Yoga Push-Ups
MIN 3 – Jefferson Curls w/ Wall Ball
MIN 4 – Kang Squat w/ Wall Ball
Into…
AMRAP x 6 MINUTES
8/6 Cal Bike
6 Sit-Ups
6/6 Split Squats
6 Wall Ball Shots
STRENGTH (ALL) — 4 SETS 8/8 Back Rack Reverse Lunges
Back Rack Lunges for load:
#1: 16 reps
#2: 16 reps
#3: 16 reps
#4: 16 reps
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
25/20 Cal Assault Bike*
25 Sit-Ups
25 Wall Balls (20/14)**
**Option for Unbroken
(Score is Time)
*C2: 40/30
Echo: 24/20
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
20/15 Cal Assault Bike*
20 Sit-Ups
20 Wall Balls (14/10)
(Score is Time)
*C2: 30/25
Echo: 20/16
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distraction
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
12-15 Heel Elevated 1+1/2 DB Goblet Squats
10-12 Strict Ring Pull-Ups
8-10 Strict Ring Dips
-Rest As Needed b/t Sets-

Thursday 12/4/25

CFP
WARM-UP
1 GENERAL WU ROUND
30 Jumping Jacks
10 Up-Downs
30 Mountain Climbers
10 Push-Ups
30 Flutter Kicks
5 Burpees
Into…
2 SPECIFIC WU ROUNDS
30 Single Unders*
10 Tall Jump Single Unders + 10 Fast Wrist Single Unders*
10 Elbow Punches
7-10 Strict Press
5 Hang Power Cleans
5 Push Press
5/5 Split Squats
RND 2 give option for 5x Single Single Double or 15 Double Unders.
STRENGTH (ALL) — 3-2-1-1-1 Split Jerk
Split Jerk for load:
#1: 3 reps
#2: 2 reps
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORKOUT (PERFORMANCE)
AMRAP x 8 MINUTES
28 Double Unders
7 Shoulder to Overhead (155/105)
(Score is Total Reps)
WORKOUT (FITNESS)
AMRAP x 8 MINUTES
50 Single Unders
7 Shoulder to Overhead (115/75)
(Score is Total Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

Wednesday 12/3/25

CFP
WARM-UP
2 ROUNDS
200m Run
10 Scap Push-Ups
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Shoo the Chickens
Into…
2 ROUNDS
200m Run
5 Push-Up to Pike*
10 Banded Lat Push Downs
5 Ring Rows
10 Figure 4s
*Hand Release Push-Ups or Push-Ups on the second round.
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
1 Mile Run
50 Hand Release Push-Ups
50 Pull-Ups
(Score is Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
1 Mile Run
50 Push-Ups or Knee Push-Ups
50 Jumping Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 5×10
Box Squat*
*Keep all sets Mod-Heavy.
(Score is Weight)

Tuesday 12/2/25

CFP
WARM-UP
1-2 MOBILITY ROUNDS
10 Alt. Cossack Squats
10 Good Mornings
10 Bootstrappers
10 Alt. Deadbugs
10 Alt. Supermans
10 Toe Touch + Jumping Jacks
into…
3 ROUNDS
15/12 Cal Row (easy → moderate → workout pace)
10 Empty Barbell Clean Deadlifts
5 Vertical Jumps → 5 Box Jumps → 5 Box Jump Overs
10 Jumping Air Squats
5 Empty Barbell Upright Rows + 10 Alt. Elbow Punches
 STRENGTH (ALL) — EMOM x 12 MINUTES Squat Clean
Squat Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
#11: 1 rep
#12: 1 rep
WORKOUT (PERFORMANCE)
EVERY 3:30 x 5 SETS
15/12 Cal Row
10 Box Jump Overs (24/20)
5 Squat Cleans (185/135)
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT (FITNESS)
EVERY 3:30 x 5 SETS
12/10 Cal Row
10 Box Jump Overs (20)
5 Squat Cleans (135/95)
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.

Monday 12/1/25

CFP
WARM-UP
2 ROUNDS
10 Up/Downs
5 Up/ Down Dogs
10 Piked Shoulder Taps
10 Alt Arm Raise in Child’s Pose
5/5 Arnold Press
:30 Dead Hang
5 Slow Kip Swings
Into…
1 ROUND
10 Burpees
10 DB Push Press
5 Knee Raises
SKILL (ALL)
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow
INT – J-Hook/ Half Rope Climb / Rope Climb
ADV – Legless / Seated / L-Sit

WORKOUT (PERFORMANCE)
AMRAP x 14 MINUTES
21 Burpees
14 DB Push Press (50/35)
3 Rope Climbs
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 14 MINUTES
21 Burpees
14 DB Push Press (35/20)
9 Knee to Elbow
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
1 Kip
+
1 Dynamic Kip
+
1 Hips to Rings
-Rest As Needed b/t Sets-
2.) EMOM x 8 MINUTES
1 Ring Muscle-Up or 2-3 Low Ring Transition

Friday 11/28/25

CFP
WARM-UP

1:00 Bike
10 PVC Pass Through
10 Alt. Groiner + Twists
7-10 Scap Pull-Ups
5-7 Kip Swings
10 Tuck-Ups
Into…
2 ROUNDS*
5 Snatch/Clean Deadlift
5 Hang Muscle Snatch/Clean
5 Overhead/Front Squat
5 Kipping Knee Raises
*1st Round perform with PVC Pipe, 2nd Round perform with barbell

STRENGTH (ALL)

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of:
Option 1…
1 Power Snatch + 2 Overhead Squat
Or…
Option 2…
1 Power Clean + 2 Front Squats
(Score is Weight)

“WISHBONE (PERFORMANCE)”
5 ROUNDS FOR TIME
10 Power Snatches (95/65)
10 Overhead Squats
15 Toes to Bar
20/15 Cal Bike
*The third of three Turkey Day Workouts this week!
(Score is Time)
 “WISHBONE (FITNESS)”

5 ROUNDS FOR TIME
10 Power Clean (95/65)
10 Front Squats
15 Toes to Something
15/12 Cal Bike
*The third of three Turkey Day Workouts this week!
(Score is Time)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-