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
Minutes 0–3: 30 sec Jog or Bike 10 Air squats 10 Alternating lunges 10 Arm swings + pass-throughs 10 Glute bridges or banded monster walks 5 Inchworms to push-up Minutes 3–6: Empty Barbell 2 Rounds: 5 Front squats 5 Hang muscle cleans 3 Power cleans 3 Pause front squats (2–3 sec in the hole) 3 Push presses (wake up that upper back) Minutes 6–8: 5 Front squats @ 50–60% 3 Squat cleans @ ~60% 3 Hang squat cleans 10 AbMat sit-ups or 5 GHD 3 Jumping pull-ups or C2B kips
B
Front Squat
5, 5, 5, 3, 3 @ 70, 70, 70, 75, 75 %
Clean
C
Squat Clean + Hang Clean EMOM 15 Min 1 Set Every Min on the Min for 5 Min @65% 1 Set Every Min on the Min for 5 Min @70% 1 Set Every Min on the Min for 5 Min @75%
Workout
D
5 Rounds 15 GHD Sit Ups 10 Chest to Bar 5 Hang Squat Cleans 155/105 Rest 1 Min Scaled 5 Rounds 15 AbMatSit Ups 10 Pull Ups (Jumping) 5 Hang Squat Cleans 135/95 Rest 1 Min
Extra
E
EMOM 10 Min Strict HSPU 8-10 Reps Scaled EMOM 10 Min Box Pike Push Ups 6-8 Reps Total Reps
Accessory
F
Banded Leg Extensions 50 Reps Each Leg Banded Leg Curl 5x12
Warm Up
A
Minutes 0–3: 30 sec Jog or Bike 10 Air squats 10 Arm circles + shoulder swings 10 PVC pass-throughs 10 Samson lunges (reach overhead) 30 sec Down dog + thoracic opener Minutes 3–6: PVC or empty bar 2 Rounds: 5 Overhead squats 5 Snatch-grip strict press (behind the neck) 5 Snatch grip push press + overhead hold 3 Snatch balance (light and fast) 3 Muscle snatches Minutes 6–8: 3 Power snatches @ ~40–50% 3 Squat snatches @ ~50–60% 3 Snatch balance @ 60–65% 1 light 100m jog + 3 jumping squats 5 KB swings or medball slams (prime hips for snatch)
B
Snatch Balance
3, 3, 3, 2, 2 @ 70, 70, 70, 75, 75 %
Squat Snatch
C
Squat Snatch EMOM 15 Min 1 Rep Every Min on the Min for 5 Min @65% 1 Rep Every Min on the Min for 5 Min @70% 1 Rep Every Min on the Min for 5 Min @75%
Workout
D
6 Rounds 200m Run 5 Power Snatches 135/95 Scaled 6 Rounds 200m Run 5 Power Snatches 115/75
Extra
E
E2MOM 12 Min 7 Hang Power Cleans 115/75 7 Shoulder to Overhead Scaled E2MOM 12 Min 7 Hang Power Cleans 95/65 7 Shoulder to Overhead
Accessory
F
Single Arm DB Row 5x12 Banded Pull Ups 4x15
Warm Up
A
Minutes 0–3: 30 sec Jumping jacks 10 Arm circles + shoulder rolls 10 Push-ups 10 Air squats 30 sec SkiErg (easy pace) 10 Calf hops or pogo jumps (prep for DUs) Minutes 3–6: Empty Barbell or PVC 2 Rounds 5 Bench press (empty bar) 5 Push press 5 Strict press 5 Front rack elbow punches (for mobility) 10 Band pull-aparts or pass-throughs Minutes 6–8: 5 Burpee step-overs (fast hands, smooth pace) 10 Cal SkiErg (moderate) 20 Double unders or 40 singles 5 Push presses @ 50–60% 5 Bench press @ 50–55%
B
Bench Press
20, 15, 10, 5 @ 55, 60, 65, 70 %
C
Push Press
5 x 5 @ 65, 65, 70, 70, 70 %
Workout
D
16 Min Amrap 10 Burpee Box Jump Overs 24/20 15/12 Cal Ski Erg 75 Double Under Scaled 16 Min Amrap 10 Burpee Box Jump Overs 20/16 12/10 Cal Ski Erg 75 Single Under
Extra
E
E2MOM 12 Min 12/10 Cal Echo Bike 15 Wallballs 20/14 E2MOM 12 Min 10/8 Cal Echo Bike 15 Wallballs 14/10
Accessory
F
Banded Fly 4x15 Banded Tricep Push Down 5xFailure Ring Dips 5x10
Workout
A
10 Rounds 250m Row 400m Run 5 KB Swings 70/53 Scaled 10 Rounds 250m Row 300m Run 5 KB Swings 53/35
Warm Up
A
Minutes 0–3: 30 sec Jumping jacks 10 Air squats 10 Walking lunges 10 Glute bridges or banded lateral steps 30 sec Easy Echo Bike or jump rope Minutes 3–6: Empty Barbell 2 Rounds: 5 Back squats 5 Good mornings 5 Hang muscle cleans 3 Front squats 3 Shrug + high pull (clean grip) Minutes 6–8: 3 Back squats @ 50–60% 2 Hang power cleans @ ~60% 20 Double unders (or 40 singles) 8 Cal Echo Bike (steady)
B
Back Squat
8, 8, 8, 6, 6, 4 @ 65, 65, 70, 75, 75, 80 %
Hang Power Clean
C
2 Hang Power Cleans Each Min 1 Set Every Min For 5 Min @70% 1 Set Every Min For 5 Min @75%
Workout
D
50-40-30-20-10 Double Unders 5-4-3-2-1 Power Cleans 155/105 25-20-15-10-5 Echo Bike Cal Scaled 50-40-30-20-10 Single Unders 5-4-3-2-1 Power Cleans 135/95 or 115/75 25-20-15-10-5 Echo Bike Cal
Extra
E
E2MOM 12 Min Min 1: 12/10 Cal Row Min 2: 12/10 Cal Ski Erg Scaled E2MOM 12 Min Min 1: 10/8 Cal Row Min 2: 10/8 Cal Ski Erg
Accessory
F
GHD Sit Ups 4x30 Plank 5x1:00
Workout
A
EMOM 40 Min Min 1: 6 DB Over the Shoulder 150/100 Min 2: 5 Devil Press 50/35 Min 3: 200m Run Min 4: Max WallBalls 20/14 Scaled EMOM 40 Min Min 1: 6 DB Over the Shoulder 100/70 Min 2: 5 Devil Press 40/25 Min 3: 200m Run Min 4: Max WallBalls 14/10 Score Total Wallballs
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
