Crossfit Pistoleros

Forging Elite Athletes

Tuesday 06/10/26

CFP

WARM UP

2:00 AMRAP
10 Air Squats
8 Alternating Cossack Squats
8 Scap Pull-Ups
8 Hollow Rocks

Then Into…

2 SETS
5 Kip Swings
3 Feet-Assisted Low Bar or Ring Pulls
3 Low-Bar Transitions
15 Air Squats @ Workout Pace

STRENGTH/SKILL

ON AN 8:00 CLOCK…
Kip Swing + Bar Muscle Transition Work

Freedom (Advanced) – Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) – Kip Swing + Low Bar Muscle Up
Liberty (Beginner) – Low Bar Muscle Up Transition

*Build off of 9/24 BMU session

JASON

FREEDOM (RX)
“JASON”
FOR TIME
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Banded Lat Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)

Athletes Notes

Banded Lat Stretch
Banded Tricep Stretch

OPTIONAL ACCESSORY

3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest 1:30 b/t Sets-
(No Measure)

Monday 05/10/26

CFP

WARM UP

3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs

Then Into…

2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press

TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks

Then Into…
3 Touch and Go Power Clean and Jerk at the Light Weight
5 Box Step Ups (20″)

Power Clean & Jerk 1×1

EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)

WORKOUT

FREEDOM (RX) / INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.

LIBERTY (Beginner)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)

OPTIONAL ACCESSORY

5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help your muscles recover after the workout.

Friday 10/02/26

CFP

WARM UP

2:00 Air Bike

Then Into…
2 ROUNDS
10 Banded Good Mornings
10 Glute Bridges
10 Deadbugs
10 Cossack Squats
10 Dynamic Squat Stretches

Then Into…
2 ROUNDS
:20 Build Air Bike
5 Empty-Bar Good Mornings
5 Tempo Empty-Bar Back Squats (slow and controlled)

STRENGTH

5 SETS

5 Back Squats

*Start Moderate and Build to Heavy

-Rest as Needed b/t Sets

WORKOUT

FREEDOM (RX)
5 SETS
2:00 AMRAP
10 Back Squats (185/125)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 85/57.5
*Bar taken from the rack

INDEPENDENCE (Intermediate)
5 SETS
2:00 AMRAP
10 Back Squats (155/105)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 70/47.5
*Bar taken from the rack

LIBERTY (Beginner)
5 SETS
2:00 AMRAP
8 Back Squats (light)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Bottom of the Squat Stretch (wall)
1:00 Periformis Stretch (each)
(No Measure)

OPTIONAL ACCESSORY

3-4 SETS
20 Lateral Box Step Ups (20)
10 Dumbbell Bulgarian Split Squats (each) @ RPE 7
-Rest 1:00 b/t sets-
(No Measure)

Thursday 10/1/26

CFP
WARM UP
3:00 Row or Ski (easy pace)
3 ROUNDS
30 Single Unders
10 Banded Lat Press Downs
8 Scap Pull Ups
10 Hollow Rocks
10 Supermans
3 ROUNDS
3 Zombie Rope Climbs (Lay-Stand-Lay)
5 Knee Raises
5 GHDs to Parallel
5 AbMat Sit Ups
10 Double Unders
STRENGTH/SKILL
ON A 8:00 CLOCK…
Rope Climb Practice

Freedom – Legless Rope Climb (1-2 reps Every 1:00)
Independence – Rope Climb (1-2 reps Every 1:00)
Liberty – Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)

FREEDOM (RX)
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)

TIME CAP:16:00

INDEPENDENCE 
FOR TIME
80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups
(Score is Time)

LIBERTY 
FOR TIME
100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Prayer Stretch
1:00 Cobra Stretch
1:00 Lacrosse Ball Calves (each)

Wednesday 9/30/26

CFP
WARM UP
3:00 Easy Bike Erg, Row, or Jog
2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Press
8 Push Up to Down Dog
10 Alternating Cossack Squats
WITH AN EMPTY BAR
5 Push Press (:01 pause overhead)
5 Front Squats (:01 pause in the bottom)
5 Thrusters
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (workout bell and standard)
10 Lateral Hops Over the Bar

FREEDOM (RX)
3 ROUNDS
21 Thruster (75/55)
21 KB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 KB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)
TIME CAP: 21:00

INDEPENDENCE
3 ROUNDS
21 Thruster (65/45)
21 KB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 KB Swing (35/26)
21 Lateral Burpee Over Bar
(Score is Total Time)

LIBERTY 
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB
(Score is Total Time)

STRENGTH/SKILL (Post-Workout)
3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Banded Shoulder Stretch (each)
1:00 Cobra Stretch

Tuesday 9/29/26

CFP
WARM UP
2:00 Easy Row (switch every :30 w/ a partner)
2 ROUNDS
20 Alternating Leg Swings (10 reps each leg)
15 Glute Bridges
10 Trunk Twists
15 Air Squats
10 Alt. Arm Crosses
2 ROUNDS (w/ a partner, alternate stations)
:30 Row
:30 Plank Hold

FREEDOM (RX) – SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

INDEPENDENCE – SEPTEMBER MONTHLY CHALLENGE”
IN TEAMS OF 2
5000m Row
(Scored By Time)
*Partners must switch every even 250m or 500m for the entire 5k. For 500m switch, both partners row 5 times (2500m each). For 250m switch, both partners row 10 times (2500m each).

LIBERTY SEPTEMBER MONTHLY CHALLENGE
IN TEAMS OF 2
3000m Row
(Scored By Time)
*Partners must switch every even 150m or 300m for the entire 3k. For the 300m switch, both partners row 5 times (1500m each). For the 150m switch, both partners row 10 times (1500m each).

Retest from September 9, 2026

STRENGTH/SKILL (Post-Workout)
5:00 AMRAP
1 Wall Walk (or 1/2 Wall Walk)
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)

Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up, or Jumping Pull-Up

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Frog Stretch

Monday 9/28/26

CFP
WARM UP
1:30 Easy Cardio Choice
2 ROUNDS
10 PVC Pass Throughs
10 Banded Pull Aparts
5 Scap Push Ups
5 Push Ups
1 ROUND
:15 Ring Support Hold
3 Ring Dip Negatives or 5 Box Dips
5 Box Jumps @ Workout Height
Strict Press + Push Press + Push Jerk 1×6
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)

FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)

TIME CAP: 18:00

INDEPENDENCE 
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
(Score is Time)

LIBERTY 
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)

Friday 9/25/26

CFP
WARM UP
Tabata Run (8 sets)
20-second run (easy-build to moderate pace)
10-second Walk
3 ROUNDS
10 Banded Pass Throughs
10 Banded Lat Press Downs
10 Banded Pull Aparts
5 Kip Swings
10 Ring Rows

FREEDOM (RX)
4 SETS
ON A 5:00 CLOCK
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

INDEPENDENCE 
4 SETS
ON A 5:00 CLOCK…
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-
(Score is Total Reps)

LIBERTY 
4 SETS
ON A 5:00 CLOCK…
600m Run
Max Reps of ‘Up Down + Jumping Pull Ups’ in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 Banded Shoulder Strap (each)
1:00 Active 90/90

Thursday 9/24/26

CFP
WARM UP
2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks
Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs
STRENGTH/SKILL
8 MIN: Low Ring or Low Bar Muscle Transition Work
Freedom – Low Ring Muscle Up Transition + Strict Dip
Independence – Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty – Low Ring/Bar Muscle Up Transition + Jumping Dip

FREEDOM (RX)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 48-32-16-32-48)
(Score is Time)

TIME CAP: 25:00

INDEPENDENCE 
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 40-28-16-28-40)
(Score is Time)

LIBERTY 
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20/16) After Every Set
(Women’s Calories: 24-16-8-16-24)
(Score is Time)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
2:00 Couch Stretch (each)

Wednesday 9/23/26

CFP
WARM UP
3:00 Easy Row, Bike or Jog
2 ROUNDS
10 Empty Bar Good Mornings
10 Hip Extensions or Superman Rocks
10 Slow Sit Ups
5 Inchworm + Push Up
20 Lateral Line Hops
2 ROUNDS
5 Deadlifts (empty bar, building)
5 Lateral Burpee Over Bar
5 GHDs/V-ups/Sit-ups at your chosen level
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)
MIN 2 – :45 Pacing Burpees or Up-Downs
MIN 3 – :45 Plank
* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45

FREEDOM (RX)
EVERY 3:30 (5 SETS)
7 Deadlifts (315/205)
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)

INDEPENDENCE 
EVERY 3:30 (5 SETS)
6 Deadlifts (275/185)
12 Lateral Burpee Over Bar
18 GHDs (or 21 V-Ups)
(Score is Slowest Set)

LIBERTY
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Up Downs
15 Sit Ups
(Score is Slowest Set)

OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Active Cobra to Downward Dog
1:00 Bottom of the Squat Hold