Crossfit Pistoleros

Forging Elite Athletes

Friday 10/17/2025

CFP
WARM-UP
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
Into…
1 ROUND
10 Banded Pass Through
10 Banded Pull Aparts
10 Banded Bent Over Row
10/10 Banded Sword Pull
10 Banded Overhead Pull Aparts
Into…
Bike Tabata 4 RNDS (:20 ON/ :10 OFF)
2 ROUNDS
3/3 Scorpion Twists with :10 hold
5 Tempo Push Up → Push up
10 Air Squats
10 ½ Box Jumps (Land low) → Box Jump Over

STRENGTH (ALL) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Bench Press
Bench Press for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps

WORKOUT (PERFORMANCE)
FOR TIME
10-15-20-15-10
Cal Assault Bike*
Box Jump Overs (24/20)
*Alt. Cals: 8-12-15-12-8
*C2 Cals: 12/10 – 20/15 – 25/20 – 20/15 – 12/10
Echo Cals: 8/6 – 12/10 – 15/12 – 12/10 – 8/6
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
8-12-15-12-8
Cal Assault Bike*
10-15-20-15-10
Box Jump Overs (20)
*Alt. Cals: 6-10-12-10-6
*C2 Cals: 10/8 – 15/12 – 20/15 – 15/12 – 10/8
Echo Cals: 6/5 – 10/8 – 12/10 – 10/8 – 6/5
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) 350 Weighted Box Step-Ups*

*Wear a weighted 45/35 vest.

Thursday 10/16/2025

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1: Alt. 90/90 Hip Rotations
MIN 2: :20/:20 Sciatic Hamstring Floss
MIN 3: Wide Stance Good Mornings
MIN 4: Alt. Lunges
Into…
LINE DRILLS 20-25ft
Toe Walk
Heel Walk
Straight Leg Bound
Side Shuffle
A-Skips
B-Skips
Into…
1-2 ROUNDS
400m Run
10 Sit-Ups
10 DB Farmer Alt. Lunges
WORKOUT (PERFORMANCE)
EVERY 8:00 x 4 SETS
800m Run
40Sit-Ups
20 DB Farmer Alt. Lunges (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)

WORKOUT (FITNESS)
EVERY 8:00 x 4 SETS
800m Run
30 Sit-Ups
20 DB Farmer Alt. Lunges (35/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
:30/:30 Calf Stretch
-Rest as Needed b/t Sets-

Wednesday 10/15/2025

CFP
WARM-UP
2 ROUNDS
50 Single Unders
20 Plank Shoulder Taps (Pike Position RD2)
12 Elbow Punches
8 BB Strict Presses
Into…
1 ROUND
30 Single-Single-Doubles
2 Half Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Presses
Into…
1 ROUND
21 Double Unders
2 Wall Walks
5 Clean Deadlifts
6 Hang Muscle Cleans
6 Push Jerks

 STRENGTH (ALL) — 1×3 @ 50% (RPE 5) 1×3 @ 60% (RPE 6) 3×3 @ 70% (RPE 7) Power Clean
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORKOUT (PERFORMANCE)
AMRAP x 14 MINUTES
21 Double Unders
7 Hang Power Clean & Jerks (115/75)
3 Wall Walks
(Score is Rounds + Reps)

WORKOUT (FITNESS)
AMRAP x 14 MINUTES
35 Single Unders
7 Hang Power Clean & Jerks (75/55)
3 Half Wall Walks
(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 5-8 SETS
8 Tempo Deadlift (31X1)*
-Rest As Needed b/t Sets-
*Use 85-90% of 1RM Clean.
(Score is Weight)

Tuesday 10/14/2025

CFP
WARM-UP
1 ROUND
:30 Legs Only Rowing
:30 Leg + Body Rowing
1:00 Full Body Rowing
Into…
EMOM x 4 MINUTES (:30 ON/ :30 OFF)
MIN 1 – SPM 22-24
MIN 2 – SPM 24-26
MIN 3 – SPM 26-28
MIN 4 – SPM 28+
Into…
1 ROUND
5 Up-dog to Down-Dog
10 Up-Downs
5/5 Moose Antlers
10 Cat Cows
5 Burpees

“DEATH ROW (PERFORMANCE)”
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
“DEATH ROW (FITNESS)”
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
2:00 Foam Roll
10 Slow Up-Dog to Down Dog
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-

Monday 10/13/2025

CFP
WARM-UP
1 ROUND
100m PVC Overhead Run
10 90-90 Hip Rotations
10 Scap Pull Ups
10 Ring Rows
Into…
1 ROUND
100m Run
10 PVC Pass Throughs
10 Cossack Squats
10 Kip Swings
Into…
1 ROUND
100m Run
10 PVC Behind the Neck Strict Press from ¼ Squat
5 Power Snatch or 5 Power Cleans
10 Narrow Air Squats OR Alt. Single Leg Box Squats
3-5 Big Kips + 3-5 Kipping Pull-Ups, Jumping Pull-Ups, or Ring Rows

STRENGTH (PERFORMANCE) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Overhead Squat
Overhead Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
STRENGTH (FITNESS) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Front Squat
Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps

WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
30 Alt. Pistols
20 Pull-Ups
10 Overhead Squats (135/95)
(Score is Time)

WORKOUT (FITNESS)
2 ROUNDS FOR TIME
30 Alt. Single Leg Box Squats*
20 Ring Rows
10 Front Squats (135/95)
*Option for Narrow Stance Air Squats.
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
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.

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)
Week 2 of 5 — “Chad” Extra Credit
2.) 4-5 SETS*
8 Sumo Stance RDL
8 Normal Stance RDL
8 Heels Touching RDL
*Keep Weight Moderate across all sets.

Friday 10/10/2025

CFP
WARM-UP
AMRAP x 5 MINUTES
40 Single Unders
10 Scap Push-Ups
5 Push-Up to Down Dog
5 DB Goblet Squat
10 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Double Unders or 40 Single Unders
7-10 Push-Ups
5 DB Front Squats
5 Kip Swings
5 Toes to Bar or Toes to Something

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Bench Press
Bench Press for load:
#1: 1 rep

WORKOUT (PERFORMANCE)
8 ROUNDS FOR TIME
20 Double Unders
10 DB Front Squats (50/35)
5 Toes to Bar
(Score is Time)
WORKOUT (FITNESS)
8 ROUNDS FOR TIME
40 Single Unders
10 DB Front Squats (35/20)
5 Toes to Something
(Score is Time)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 250 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.

Thursday 10/9/2025

CFP
WARM-UP
2 ROUNDS
1:00 Bike
10 Groiners
20 Plank Shoulder Taps
10 Scorpion Stretches
Into…
1 ROUND
:45 Hard Bike
12 Up Downs
16 Walking Lunges
:45 Plank
WORKOUT (ALL)
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Walking Lunges
MIN 3 – :45 Up-Downs
MIN 4 – :45 Plank Hold
PARTNER FINISHER (ALL)
IN TEAMS OF 3…
AMRAP x 12 MINUTES
Max Cal Cardio Choice*
*P1 works, P2 completes a KB Farmer’s Hold, P3 rests. Once P1 rotates off they will start the Hold, P2 will go to the rest station, and P3 will start Cal Cardio Choice. Split Cals as needed, but order must stay the same.
(Score is Total Cals)

Wednesday 10/8/2025

CFP
WARM-UP
2 ROUNDS
10 PVC Passthrough
10 BTN Push Press
10 MB Deadlifts
10 MB Squats
10 MB Press
5/5 MB Around the World
Into…
1-2 ROUNDS
10 PVC Snatch High Pull
10 PVC Cuban press
5 PVC Snatch Balance
10 PVC OH Squat
10 MB Thrusters
STRENGTH (PERFORMANCE) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Overhead Squat
Overhead Squat for load:
#1: 1 rep
STRENGTH (FITNESS) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Front Squat
Front Squat for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
EVERY 1:30 x 5 SETS
20 Wall Balls (20/14)
Max Hang Power Snatch (95/65)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)
WORKOUT (FITNESS)
EVERY 1:30 x 5 SETS
20 Wall Balls (14/10)
Max Hang Power Snatch (65/45)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

EXTRA CREDIT (ALL)

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) 4-5 SETS

8-10 Tempo Deadlifts (30X1)

20 SLOW Seated Banded Hamstring Curls

1:00 Weighted Glute Bridge Hold

-Rest As Needed b/t Sets-

Tuesday 10/7/2025

CFP
WARM-UP
3 ROUNDS
1:00 Row (EZ – Mod – Workout Pace)
10 Deadbugs*
10 Step Ups
6/6 KB Suitcase Deadlifts**
*Round 2 – Bird Dogs, Round 3 – Sit-Ups
**Round 3 – 50m Suitcase Carry (25m out, 25m back, switch hands at turn)
WORKOUT (ALL)
ON A 25:00 RUNNING CLOCK…
2000/1800m Row
-Into-
AMRAP w/ Time Remaining…
40 Sit-Ups
30 Box Jumps (Athlete Choice)
200m KB Suitcase Carry (Athlete Choice)
(Score is Rounds + 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
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-

Monday 10/6/2025

CFP
WARM-UP
1 ROUND
200m Run
10 Toe Touch Jumping Jacks
10 Up-Downs
100m Run
10 Toe Touch Jumping Jacks
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
6 SLOW Deadlifts
8 Scap Pull-Ups
10 Ring Rows
12 Alt. Elbow Punches
 STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean
Power Clean for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
FOR TIME
21-15-9*
Deadlifts (185/135)
Chest to Bars
*Complete a 400m Run after each round.
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
21-15-9*
Deadlifts (135/95)
Jumping Pull-Ups
*Complete a 400m Run after each round.
(Score is Time)
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 — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 5 — “Chad” Extra Credit
2.) 3-4 SETS
10/10 Single Leg Barbell RDL
*Keep weight Light-Mod.
(Score is Weight)