Crossfit Pistoleros

Forging Elite Athletes

Friday 10/31/25

CFP
WARM-UP
1 ROUND
1:00 Bike
10 Goodmornings
10 Elbow Punches
10 PVC Pass Through
10 Scap Pull-Ups
Into…
1 ROUND
1:00 Bike
5/5 Single Leg RDL
10 Hang Muscle Clean
10 BTN Snatch Grip Strict Press
10 Ring Rows
Into…
1 ROUND
1:00 Bike
10 Deadlifts
10 Hang Power Clean
5 PVC Cuban Press
10 Kip Swing

 “SPOOKY SEASON (PERFORMANCE)”
FOR TIME
40/35 Cal Assault Bike*
20 Pull-Ups
20 Deadlifts (225/155)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Cleans (185/135)
40/35 Cal Assault Bike*
20 Pull-Ups
20 Power Snatches (135/95)
*C2: 50/40 Cal
Echo Bike: 45/40 Cal
(Score is Time)

 “SPOOKY SEASON (FITNESS)”
FOR TIME
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Deadlifts (155/105)
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Power Cleans (135/95)
30/25 Cal Assault Bike*
20 Jumping Pull-Ups
20 Power Snatches (95/65)
*C2: 40/30 Cal
Echo Bike: 24/20 Cal
(Score is Time)

OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 550 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.

Thursday 10/30/25

CFP
WARM-UP
2 ROUNDS
50 Single Unders
10 BW Lunges
10Bird Dogs
10 Air Squats
Into…
100m KB Suitcase Carry (Switch @ 50m)
Into…
1 ROUND30 High-Jump Single Unders
30 Fast Single Unders
12 Walking Lunges
12 Sit-Ups
10 KB Goblet Squats

WORKOUT (ALL)
AMRAP x 30 MINUTES*
200m KB Suitcase Carry (Athlete Choice)
150 Double Unders or 250 Single Unders
100 Walking Lunges
75 Sit-Ups
50 KB Goblet Squats
*Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.
(Score is Rounds + Reps)

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-

Wednesday 10/29/2025

CFP
WARM-UP
3 SETS
1:00 Row
5 Push-Up to Down Dog
5/5 Single Arm DB Arnold Press
5/5 Moose Antlers
10 DB Strict Press

 STRENGTH (ALL) — 1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)* Bench Press
Bench Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%

WORKOUT (PERFORMANCE)
EMOM x 15 MINUTES
MIN 1&2 – 15 DB Push Press (50/35) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)
WORKOUT (FITNESS)
EMOM x 15 MINUTES
MIN 1&2 – 15 DB Push Press (35/20) + Max Meter Row
MIN 3 – Rest
(Score is Total Meters)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 4-5 SETS
8/8 Front Foot Elevated Back Rack Split Squat
20-25 Banded Seated Hamstring Curls
-Rest As Needed b/t Sets-
(Score is Lunge Weight)

Tuesday 10/28/2025

CFP
WARM-UP
AMRAP x 4 MINUTES
100m Run
6 PVC Alt. Lunge Pass Thrus
6 PVC Good Morning
6 Alt. Cossack Squat
Into…
AMRAP x 4 MINUTES
100m Run
6 Power Snatches or Power Cleans
6 Air Squats
6 Burpees (Over Bar)
*RND 2 complete 8 Box Jumps.
**1 Rep= Upright Row + Elbows Thru + Strict Press.
STRENGTH (PERFORMANCE) — 1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)* Overhead Squat
Overhead Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
 Front Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
WORKOUT (PERFORMANCE)
3 ROUNDS FOR TIME
400m Run
20 Overhead Squats (95/65)
10 Burpees Over Bar
(Score is Time)
WORKOUT (FITNESS)
3 ROUNDS FOR TIME
400m Run
20 Front Squats (95/65)
10 Burpees
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-

Monday 10/27/2025

CFP
WARM-UP
1 ROUND
10 Toes Touch Jumping Jacks
10 Alt. Standing Hip Openers
20 Bunny Hops
10 Alt. High Kicks
10 Tall Jumps
Into…
2 ROUNDS
10 Alt. Step-Ups*
5 Deadlifts
5 Upright Rows
10 Alt. Elbow Punches
5 Cuban Presses**
10 Jump Squats
*RND 2 complete 8 Box Jumps.
**1 Rep= Upright Row + Elbows Thru + Strict Press.
STRENGTH (ALL) — 1×2 @ 70% (RPE 7) 1×2 @ 80% (RPE 8) 2×2 @ 85-90% (RPE 9) Power Clean
Power Clean for load:
#1: 2 reps @ 70%
#2: 2 reps @ 80%
#3: 2 reps @ 90%
#4: 2 reps @ 90%
WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (115/75)
Box Jumps (24/20)
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 12 MINUTES
3-6-9-and so on…
Hang Power Cleans (75/555)
Box Jumps (20)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
700/500 Alt. Box Step-Ups (24/20)*
Week 4 of 5 — “Chad” Extra Credit
2.) 5×5
Sumo Deadlift*
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)

Friday 10/24/2025

CFP
WARM-UP
1-2 ROUNDS
5 Bootstrapps
5/5 Moose Antlers
10 Alt. Bird Dogs
10 Alt. Box Step-Overs
10 Vertical Jumps
Into…
AMRAP x 4 MINUTES
4 PVC Pipe Overhead Jumping Air Squats*
8Arm Haulers
4 Box Jump Overs
8 Hollow Rocks
*While keeping a PVC in the overhead position, perform 4 jumping air squats

STRENGTH (PERFORMANCE) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Overhead Squat
Overhead Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

STRENGTH (FITNESS) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Front Squat
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
1 Power Snatch (135/95)
2 Overhead Squats
3 Box Jump Overs (30/24)*
*Option for Box Climb Over
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 9 MINUTES
1 Power Snatch (95/65)
2 Front Squats
3 Box Jump Overs (24/20)*
*Option for Box Climb Over
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 450 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.

Thursday 10/23/2025

CFP
WARM-UP
1 ROUND
10 Band Supinated Pull-Aparts
10 Banded Upright Rows
10 Banded Face Pulls
10 Banded Dante Rows
5/5 Crossbody Band Pulls
Into…
2 ROUNDS
:30 Cardio Choice
10 Russian KB Swings
10 Sit-Ups
5/5 Single Arm Ring Rows
WORKOUT (ALL)
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – Max Strict Ring Muscle-Ups, Strict Ring Rows, or Slow DB Over Rows
MIN 4 – Max Sit-Ups or Weighted Sit-Ups
MIN 5 – DBL KB or DB Front Rack Hold (Athlete Choice)
MIN 6 – Rest
(No Measure)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-

Wednesday 10/22/2025

CFP
WARM-UP
2 ROUNDS
20/20 Single Leg Single Unders
10/10 Calf Raises
8 Cat Cow
6 Push-Up to Pike
Into…
2 ROUNDS
50 Single Unders → 30 Double Unders
10 Elbow Punches
8 Hang Muscle Cleans
6 Tempo Strict Press (31X1)
Into…
1-2 ROUNDS (Time Permitting)
30 Double Unders
5 Clean Deadlifts
5 Hang Power Cleans
5 Push Press

STRENGTH (ALL) — 1×3 @ 60% (RPE 6) 1×3 @ 70% (RPE 7) 3×2 @ 80% (RPE 8) Power Clean (Score is Weight)
Power Clean for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%

WORKOUT (PERFORMANCE)
EVERY 2:00 x 5 SETS
30 Double Unders*
Max Power Clean & Jerks (185/135) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Double Unders increase by 10 reps every set.
(Score is Total Clean & Jerk Reps)

WORKOUT (FITNESS)
EVERY 2:00 x 5 SETS
50 Single Unders*
Max Power Clean & Jerks (135/95) w/ Time remaining…
-Rest 1:30 b/t Sets-
*Single Unders increase by 20 reps every set.
(Score is Total Clean & Jerk Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 3-4 SETS
8/8 Back Rack Reverse Lunges
15-20 Banded + DB Weighted Glute Bridge-Ups
15-20 Jumping Air Squats
-Rest As Needed b/t Sets-
(Score is Lunge Weight)

Tuesday 10/21/2025

CFP
WARM-UP
2 ROUNDS
30 Jumping Jacks
10Up-Downs
10 Lunges
10 Tuck-Ups
Into…
2 ROUNDS
10 Scap Push-Ups
10 Push-Ups
10 Arm Haulers
10 Air Squats*
5 Burpees
*RND 2 complete 10KB Goblet Squats.

STRENGTH (ALL) — 1×5 @ 60% (RPE 6) 1×5 @ 70% (RPE 7) 1×5+ @ 80% (RPE 8)* Bench Press
Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 80%

WORKOUT (PERFORMANCE)
AMRAP x 12 MINUTES
15 KB Goblet Squats (53/35)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 12 MINUTES
15 KB Goblet Squats (35/26)
12 Burpees
9 Toes to Bar
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-

Monday 10/20/2025

CFP
WARM-UP
2 ROUNDS
1:00 Bike
10 Air Squats → Jumping Air Squat
10 Step-Ups
10 Scap Pull ups
10 Strict Knee Raises
Into
2 ROUNDS
1:00 Bike
10 Box Jumps
5/5 Hand Over Hand Ring Row
10 Kipping Knee Raises

SKILL (ALL)
ON A 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang
INT – J-Hook/ Rope Climb
ADV – Legless / Seated / L-Sit

WORKOUT (PERFORMANCE)

FOR TIME

50/40 Cal Bike
50 Box Jumps (24/20)
5 Rope Climbs
40/30 Cal Bike
40 Box Jumps
4 Rope Climbs
30/25 Cal Bike
30 Box Jumps
3 Rope Climbs

WORKOUT (FITNESS)
FOR TIME
50/40 Cal Bike
50 Box Jumps (20)
5 Lay to Stands*
40/30 Cal Bike
40 Box Jumps
4 Lay to Stands*
30/25 Cal Bike
30 Box Jumps
3 Lay to Stands*
*Options to sub any Climb adjustment from Skill Session or 20 Slow Deadbugs for each Rope Climb station (if not climbing).
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Lacrossball Foot Smash
2:00 Rebound Pose
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*
Week 3 of 5 — “Chad” Extra Credit
2.) 5×5
Deadlift*
*Build and stay at Moderate-Heavy weight across all sets.
(Score is Weight)