Crossfit Pistoleros

Forging Elite Athletes

Friday 8/8/2025

CFP
WARM-UP
EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. 90/90 Hip Rotations
MIN 2 – Alt. Samson Lunges
MIN 3 – Yoga Push-Ups
MIN 4 – Bootstrap Squats
Into..
AMRAP x 6 MINUTES
5 “Slow” Air Squats
5 Wall Ball Front Squats
5 Wall Ball Thruster
5 Wall Ball Shots

 STRENGTH (ALL) — 6-4-2 | 6-4-2 Back Squat
Back Squat for load:
#1: 6 reps
#2: 4 reps
#3: 2 reps
#4: 6 reps
#5: 4 reps
#6: 2 reps

WORKOUT (PERFORMANCE)
FOR TIME
80 Wall Balls (20/14)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)

WORKOUT (FITNESS)
FOR TIME
80 Wall Balls (14/10)
20 Air Squats
60 Wall Ball Thrusters
20 Air Squats
40 Wall Ball Front Squats
20 Air Squats
(Score is Time)

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-

EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk*
*Heavier than last week.
(Score is Weight)
2.) EMOM x 10 MINUTES*
3 Chest to Bars
*Use band if needed.

Thursday 8/7/2025

CFP
WARM-UP
Rowing Warm-Up
EMOM x 5 (:40/:20)
I- Arms only Rowing
II- Arms and Body
III- Half Slide
IV- Full Row SPM (20-23)
V- Full Row SPM (25+)
Into…
2 ROUNDS
10 Air Squat
10 Up/Down
10 Scap Push-ups
5-7 SLOW Push-Up
10 Alt Dead Bug
Into…
1-2 ROUNDS (Time Permitting)
5 Burpees
10 Sit-Ups
:20/:20 Side Plank

WORKOUT (ALL)
EMOM x 30 MINUTES
MIN 1&2 – 25/20 Cal Row + Max Burpees
MIN 3 – :40 Side Plank Hold (L)
MIN 4&5 – 20/15 Cal Row + Max Sit-Ups
MIN 6 – :40 Side Plank Hold (R)
(Score is Total Burpees + Sit-Ups)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift high off ground while squeezing the glutes. Hold for :03-:05 before lowering.

Wednesday 8/6/2025

CFP
WARM-UP
200m Run
Into…
2 ROUNDS
10 KB Deadlifts
10 Ring Rows
10 Scap Pull-Ups
Into…
200m Run
Into…
2 ROUNDS
10 Russian KB Swings*
8 Kip Swings
6 Jumping Pull-Ups
*Complete KB Swings RND 2.
 STRENGTH (ALL) — 6-4-2 | 6-4-2 Strict Press
Shoulder Press for load:
#1: 5 reps
#2: 4 reps
#3: 2 reps
#4: 6 reps
#5: 4 reps
#6: 2 reps
HELEN+
3 ROUNDS FOR TIME
400m Run
21 KB Swings (70/53)
12 Chest to Bars
(Score is Time)
Helen
3 ROUNDS FOR TIME:
400m run
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups
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.
(No Measure)
EXTRA CREDIT (ALL)

1.) 3 SETS
6/6 Overhead Split Squats*

*Keep weight Light.

(Score is Weight)

2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars

*Use band if needed.

Tuesday 8/5/2024

CFP
WARM-UP
2 ROUNDS
1:30 EZ Bike
10 Bootstrappers
10 Groiners
5Up/Down Dogs
10 Cossack Squats
Into…
1 ROUND
1:00 Mod Bike
15 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
Into…
1 ROUND
1:00 Hard Bike
3 Power Cleans
3 Squat Cleans
10 Front Squats
WORKOUT (PERFORMANCE)
ON A 2:00 RUNNING CLOCK…
25 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (155/105)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (185/135)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
WORKOUT (FITNESS)
ON A 2:00 RUNNING CLOCK…
25 Front Squats (75/55)
Max Cal Assault Bike w/ Time Remaining…
-Rest 2:00-
ON A 2:00 RUNNING CLOCK…
20 Front Squats (95/65)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
15 Front Squats (115/75)
Max Cal Assault Bike w/ Time Remaining…
Rest 2:00-
ON A 2:00 RUNNING CLOCK…
10 Front Squats (135/95)
Max Cal Assault Bike w/ Time Remaining…
(Score is Total Cal Assault Bike)
FINISHER (ALL)
6 SETS
:30 ON/ :30 OFF
Hollow Rocks

Monday 8/4/2025

CFP
WARM-UP
1 ROUND
5 Jefferson Curls (option to use barbell or DB)
5/5 Sciatic Nerve Flosses
10 Arm Haulers
5/5 Moose Antlers
Into..
AMRAP x 5 MINUTES
5 Vertical Jumps
5/5 Staggered Stance Deadlifts w/Empty Barbell
10 Alt. DB Deadlifts
5 Burpee Broad Jumps
STRENGTH (ALL) — 6-4-2 | 6-4-2 Deadlift

Deadlift for load:
#1: 6 reps
#2: 4 reps
#3: 2 reps
#4: 6 reps
#5: 4 reps
#6: 2 reps

WORKOUT (PERFORMANCE)
FOR TIME
20 Box Jumps (24/20)
30 Hang Alt. DB Snatch (50/35)
40 Deadlifts (205/145)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
20 Box Jumps (20)
30 Hang Alt. DB Snatch (35/20)
40 Deadlifts (155/105)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) 5×5
Split Jerk Balance
(Score is Weight)
*Keep weight Light-Moderate across all sets. Start in semi-split position. Dip and drive the front foot forward, landing in normal split catch. Recover front foot only before next rep.

2. EMOM x 15 MINUTES
MIN 1 – 10-12 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod-Hard Effort Row
MIN 3 – Rest

Friday 8/1/2025

CFP
WARM-UP
1 ROUND
200m Run
10/10 Leg Swing
10 Calf Raises
10 Alt Walking Toe Touches
10 Alt Open the Gate Hip Openers
Into…
1-2 ROUNDS (Time Permitting)
1:00 Bike RPM 45-55
10 Kang Squats
10 Alt Cossack Squat
6 90/90 Rotations
10 Glute Bridge
10 Air Squats

 STRENGTH (ALL) — 8-6-4 | 8-6-4* Back Squat
Back Squat for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PEFORMANCE)
3 ROUNDS FOR TIME
400m Run
20/15 Cal Assualt Bike*
40 Air Squats
(Score is Time)

WORKOUT (FITNESS)
3 ROUNDS FOR TIME
400m Run
15/12 Cal Assault Bike*
30 Air Squats
(Score is Time)

OPTIONAL COOL DOWN (ALL)
FOR RECOVERY
5:00 Foam Roll Legs or 5:00 EZ Bike

EXTRA CREDIT (ALL)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
1.) ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Split Jerk
(Score is Weight)
2.) 3 SETS
Max Reps Chest to Bar Pull-Ups*
*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.
-Rest 3:00 b/t Sets-

Thursday 07/31/25

CFP

WARM-UP

1 ROUND
10 Calf Raises
20 Bunny Hops
10 Alt. Calf Stretches
5 Inchworm + Up Dog to Down Dog
10 Elbow Punches
10 BB RDL

Into…

1 ROUND
30 Single Unders
10 Single Single Double Under Attempts
10 SLOW Alt. Single Leg BW RDL
10 Elbow Punches
10 Up-Downs

Into…

1 ROUND
10 Single Double Single Double Under Attempts
30 Double Unders or 50 Single Unders
10 Hang Muscle Cleans
10 Up-Downs Over Bar

STRENGTH (ALL) — EMOM x 5 MINUTES 5 Hang Power Cleans*

Hang Power Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PEFORMANCE)

EVERY 4:00 x 5 SETS
30 Double Unders
15 Hang Power Cleans (115/75)
30 Double Unders
15 Up-Downs Over Bar*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (52.5/35)

WORKOUT (FITNESS)

EVERY 4:00 x 5 SETS
50 Single Unders
15 Hang Power Cleans (75/55)
50 Single Unders
15 Up-Downs*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2 ROUNDS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose

(No Measure)

Wednesday 07/30/25

CFP

WARM-UP

1 ROUND
100m Overhead Banded Run*
10 Plank to Pike
10 Bird Dogs
3/3 Scorpion Stretch

Into…

1 ROUND
10 Banded Pass Throughs
5 Push-Up to Pike
:30 High Plank
8 Cat Cow

Into…

1 ROUND
8 Strict Press
5/5 ½ Kneeling SA DB Strict Press
20 Shoulder Taps
5 Push-Ups

STRENGTH (ALL) — 8-6-4 | 8-6-4* Strict Press

Shoulder Press for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

EMOM x 10 MINUTES
5 Push-Ups + 5 DB Push Press (50/35)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you can not complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

WORKOUT (FITNESS)

EMOM x 10 MINUTES
5 Knee Push-Ups + 5 DB Push Press (35/20)*

*Increase DB Push Press by 2 each round. Ex: RND 1= 5, RND 2= 7 and so on. If you cannot complete the reps in the minute, drop down to a number you can complete then add 2 reps each round until end of workout.

(No Measure)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose

(No Measure)

EXTRA CREDIT (ALL)

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

1.) 3 SETS
6/6 Overhead Split Squats*

*Keep weight Light.

(Score is Weight)

2.) EMOM x 8 MINUTES*
1 Strict Pull-Up
+
2 Strict Chest to Bars

*Use band if needed.

(No Measure)

Tuesday 07/29/25

CFP

WARM-UP

2:00 Row

Into…

AMRAP x 5 MINUTES
10 Alt. Deadbugs
10 Jumping Air Squats
10 Alt. Tall Step-Ups
10 Empty Barbell Front Squats

Into…

2:00 Row

WORKOUT (PERFORMANCE)

AMRAP x 32 MINUTES
1000/800m Row
50 Sit-Ups
25 Box Jumps (30/24)
20 Front Squats (95/65)

(Score is Rounds + Reps)

KG BB: (42.5/30)

WORKOUT (FITNESS)

AMRAP x 32 MINUTES
800/600m Row
50 Sit-Ups
25 Box Jumps (24/20)
20 Front Squats (65/45)

(Score is Rounds + Reps)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)

Monday 07/28/25

CFP

WARM-UP

AMRAP x 4 MINUTES
100m Jog
5 Bootstrappers
10 Bird Dogs
5 Scap Pull Ups

Into…

AMRAP x 4 MINUTES
8 SLOW BB RDL
8 Ring Rows
8 Kip Swings

STRENGTH (ALL) — 8-6-4 | 8-6-4* Deadlift

Deadlift for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps
#4: 8 reps
#5: 6 reps
#6: 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (275/185)
10 Pull-Ups

(Score is Rounds + Reps)

KG BB: (125/85)

WORKOUT (FITNESS)

AMRAP x 9 MINUTES
100m Run
5 Deadlifts (185/135)
10 Ring Rows

(Score is Rounds + Reps)

KG BB: (85/60)

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-

(No Measure)