BullyBoxProgram
TheBullyBoxProgram
Weightlifting, Strength & Conditioning, EnduranceTheBullyBoxProgram was built to tackle the movements most athletes avoid—the ones that truly make you better.
We started this program because the gym we trained at lacked consistency. They would focus on one area for a few months, then move on, leaving big gaps in training.
TheBullyBoxProgram fixes that. Every month, we hit all the essentials:
Functional Fitness
Cardio & Conditioning
Strength
Accessory Work
And more
Our goal is simple: to build well-rounded, resilient athletes who are strong, conditioned, and capable in every area of fitness.
Join the team. Train with purpose. Become the athlete you were meant to be.
Warm Up
A
2 Rounds 30 sec Easy Row or Bike 10 Air Squats 10 Alternating Reverse Lunges 10 Glute Bridges 10 Banded Good Mornings Then 10 PVC Pass Throughs 8 Front Rack Elbow Rotations 6 Empty-Bar Back Squats 4 Empty-Bar Squat Cleans 5 Scap Pull-Ups or Kip Swings
B
Back Squat
5, 5, 5, 3, 3 @ 75, 80, 80, 85, 85 %
Squat Clean
C
EMOM 15 Min Min 0-4: 1 Rep Each Min @70% Min 5-9: 1 Rep Each Min @75% Min 10-14: 1 Rep Each Min @80%
D
Clean Pull
3 x 3 @ 80, 85, 90 %
Workout
E
6 Rounds 5 Burpee Box Jump Overs 30/24 10 Chest to Bar 15 Cal Row Scaled 6 Rounds 5 Burpee Box Jump Overs 24/20 10 Pull Ups 15 Cal Row Scaling Options for Pull Ups Ring Row Banded Jumping
Extra
F
E2MOM 14 Min 50 Double Unders 6 Devil Press 50/35 Scaled E2MOM 14 Min 50 Single Unders 6 Devil Press 40/25
Accessory
G
Negative Pull Ups 5x6 (Controlling Yourself All the Way Down) Strict Dips 7x8
Warm Up
A
2 Rounds 30 sec Easy Bike or Row 10 Samson Lunges 10 Air Squats 10 Banded Pull-Apart 10 Banded Good Mornings Then 10 PVC Pass Throughs 6 PVC Snatch High Pulls 6 PVC Muscle Snatches 6 PVC Overhead Squats 4 Empty-Bar Snatch Balances
Squat Snatch
B
EMOM 15 Min Min 0-4: 1 Rep Each Min @70% Min 5-9: 1 Rep Each Min @75% Min 10-14: 1 Rep Each Min @80%
C
Snatch Pull
3 x 3 @ 80, 85, 90 %
D
Snatch Balance
4 x 3 @ 70 %
Workout
E
FT 1600m Run 21 Hang Power Snatch 95/65 800m Run 15 Hang Power Snatch 135/95 400m Run 9 Hang Power Snatch 155/105 Scaled FT 1200m Run 21 Hang Power Snatch 75/55 600m Run 15 Hang Power Snatch 95/75 300m Run 9 Hang Power Snatch 115/85
Biking
F
C2 Bike 5 Rounds 30 Seconds Max Effort Cals Rest 2 Min Damper on 3
Accessory
G
GHD Sit Ups 4x25 Reps Reverse GHD 4x12 Plank 5x1:00
Warm Up
A
2 Rounds 30 sec Easy Row 10 Goblet Squats (light) 10 Shoulder Taps 10 Glute Bridges 10 Banded Pull-Apart Then 8 Front Rack Elbow Rotations 6 Empty-Bar Front Squats 6 Empty-Bar Strict Press 2–3 Controlled Wall Walks 3 Kip Swings or Ring Rows
B
Front Squat
5, 5, 5, 3, 3 @ 75, 80, 80, 85, 85 %
C
Strict Press
4 x 3 @ 75 %
Workout
D
15 Min Amrap 6 Deadlift 225/155 3 WallWalks 1 Muscle Ups Scaled 15 Min Amrap 6 Deadlift 185/125 3 WallWalks 2 Burpee into Pull Up
Extra
E
21-15-9 DB Bench Press 50/35 Cal Echo Bike Scaled 21-15-9 DB Bench Press 40/25 12 Cal Echo After Each Cal Echo Bike
Accessory
F
Hip Thrusters 5x8 Walking Lunges DB 5x50FT (you Choose Weight)
Warm Up
A
2 Rounds 250m Easy Ski 200m Easy Run 200m Easy Bike 10 Walking Lunges Then 2 × 100m Run Build-Ups (easy → moderate)
Workout
B
20 Min Amrap 20/15 Cal Ski Run 800m 20/15 Cal Bike Erg Scaled 20 Min Amrap 16/12 Cal Ski Run 600m 16/12 Cal Bike Erg
Warm Up
A
2 Rounds 30 sec Easy Bike or Row 10 Air Squats 10 Alternating Reverse Lunges 10 DB Deadlifts (light) 10 Banded Pull-Apart Then 6 Empty-Bar Clean High Pulls 6 Empty-Bar Power Cleans 6 Empty-Bar Push Jerks 6 Light DB Thrusters
B
Power Clean & Jerk
3, 2, 2, 2, 2 @ 75, 80, 80, 85, 85 %
Workout
C
27-21-15-9-3 Dual DB Thrusters 50/35 Toes to Bar Scaled 27-21-15-9-3 Dual DB Thrusters 40/25 Hanging Knee Raises
Extra
D
3 Rounds 50 FT HSW 10 Burpee Box Jump Overs 24/20 Scaled 3 Rounds 3 Wallwalks 8 Burpee Box Jump Overs 20/16
Warm Up
A
2 Rounds 30 sec Easy Row 10 Air Squats 10 Jumping Jacks 10 Shoulder Taps Then 10 Light Wall Balls 30 Single Unders or 15 Double Unders 20 sec Easy Echo Bike Spin
Workout
B
35 Min EMOM Min 1: 12/10 Cal Row Min 2: 15 Wallballs 20/14 Min 3: 50 Double Unders Min 4: Max Cal Echo Bike Scaled 35 Min EMOM Min 1: 10/8 Cal Row Min 2: 15 Wallballs 14/10 Min 3: 50 Single Unders Min 4: Max Cal Echo Bike
Cody Castrow
CrossFit Level 1 Certified -11+ years of CrossFit experience -5 years coaching athletes of all levels -5 years programming for BullyBoxProgram -Military background, bringing discipline, structure, and leadership into training -Focused on consistency, strength, and building well-rounded athletes
Ylissa Castrow
-2 years of coaching experience -3 years of CrossFit training -Actively competes in local competitions across Texas -Background as a school educator, bringing teaching skills and patience into coaching -Passionate about helping athletes build confidence and improve performance
Why BullyBox Program? We don’t settle for average. BullyBox hits strength, cardio, functional fitness, and accessories every month—training the movements others avoid. Join the pack, train with bite, and become the best version of yourself.
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When you join a team you’re getting more than programming, you’re joining an online community.
BullyBoxProgram
BullyBoxProgram
BullyBoxProgram
