Crossfit Pistoleros

Forging Elite Athletes

Tuesday 1/6/26

CFP
Warm Up
Movement Prep/Activation:
8:00 AMRAP
1:00 Easy Row
4 Up Downs + Step Over Rower
8 PVC Pass Throughs
4 Empty Bar Strict Press (build across sets, don’t go above 50%)
10 Air Squats

Workout Prep:
2 Sets
10-second Row (hard)
-rest 30 seconds-
4 Burpee Over Rower
-rest 30 seconds-

 Shoulder Press 1×1
Build up to a 1RM Shoulder Press

Light of the World
Every 1:00 (16:00)
Odd Minute: 30-second Max Calorie Row
Even Minute: 30-second Max Burpee Over Rower
(Scored by two total sets of Calories/Reps

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.

Monday 1/5/26

CFP
Warm Up
Movement Prep/Activation:
10:00 AMRAP
1:00 Bike
5 Dynamic Squat Stretch
25ft Lizard Crawl
3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)
10 Deadbugs

Workout Prep:
1 Set
5/4 Calorie Bike
5 Wall Balls
5 GHDs

Heavy Single Back Squat
Back Squat 1×1
Build up to a 1RM Back Squat
Son of God 
3 Rounds
25/20 Calorie Air Bike
25 Wall Balls (20/14)
25 GHDs (or V-Ups)
(Scored by Time)

Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Quad Foam Roll
2 Sets
1:00 Couch Stretch (each leg)
*:30 rest between each leg.

Friday 01/02/26

CFP

WARM-UP

2 ROUNDS
200m Run
10 Leg Swings
8/8 Single Arm DB Bent Over Row
10 Scap Pull-Ups

Into…

1-2 ROUNDS
100m Run
5 Up Dog to Down Dogs
8/8 Single Leg Leg Lifts
10 Tuck-Ups or V-Ups
10 Kip Swings

WORKOUT (PERFORMANCE)

5 SETS
400m Run
15 Toes to Bar
3 Rope Climbs

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Scoring:

WORKOUT (FITNESS)

5 SETS
400m Run
15 Toes to Something
20 Alt. DB Bent Over Rows

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 12/31/2025

CFP
WARM-UP
2:00 Row
Into…
2 ROUNDS
50 Single Unders*
6 Front Squats
6 Strict Press
10 Scap Pull Ups
10 Ring Rows**
Into…
2:00 Row
*Round 2 move to 30 Double Unders
**Round 2 move to 5 Strict Pull Ups

COUNTDOWN TO MIDNIGHT (PERFORMANCE)
2 ROUNDS FOR TIME
90 Double Unders
60/50 Cal Row
30 Thrusters (115/75)
15 Bar Muscle-Ups
(Score is Time)

2 ROUNDS FOR TIME
150 Single Unders
50/40 Cal Row
30 Thrusters (75/55)
25 Strict Pull-Ups
(Score is Time)

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-

Tuesday 12/30/25

CFP

WARM-UP

1:30 Bike

Into..

2 ROUNDS
10 Goodmornings (barbell on back rack optional)
10 Glute Bridge-Ups
10/10 Single Leg Glute Bridge-Ups
10 Broad Jumps
10 Banded Pull Throughs

Into…

1:30 Bike

Scoring:

STRENGTH (ALL) — 5-5-5-5 Deadlift

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME*
100/80 Cal Assault Bike**
50 Deadlifts (275/185)

*Partition as needed.
**C2: 130/115 Cal
Echo: 80/70

(Score is Time)

KG BB: (125/85)

Scoring:

WORKOUT (FITNESS)

FOR TIME*
80/70 Cal Assault Bike**
50 Deadlifts (185/135)

*Partition as needed.
**C2: 100/80
Echo: 65/50

(Score is Time)

KG BB: (85/60)

Scoring:

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-

(No Measure)

Scoring:

Monday 12/29/25

CFP

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :20 Wall Sit + Max Air Squats
MIN 2 – :20 Plank + Max Alt Toe Taps
MIN 3 – :20 Hollow Hold + Max Up/ Downs

EMOM x 6
MIN 1 – 10 Box Jumps + Pike Hold on box
MIN 2 – 10 DB Push Press + Max Burpees
MIN 3 – 10 Goblet Squats + Hollow Hold

Scoring:

SKILL (ALL)

3 SETS
1:00 Hollow Hold
:30 Handstand or Pike Hold
1:00 Wall Sit

-Rest 1:00 b/t Sets-

(No Measure)

Scoring:

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (50/35)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (24/20)

(Score is Total Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (35/20)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (20)

(Score is Total Reps)

KG DB: (15/10)

Scoring:

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-

(No Measure)

Wednesday 12/24/25

CFP

12 Free Printable Closed for Christmas Sign Templates - The Incremental Mama

WARM-UP

1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press

Into…

1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps

NCFIT 12 Days of Christmas (Performance)

FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
​
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
​
(Score is Time)
​
KG DB: (22.5/15)

NCFIT 12 Days of Christmas (Fitness)

FOR TIME*

Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
​
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
​
(Score is Time)
​
KG DB: (15/10)

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-


(No Measure)