BullyBoxProgram
BullyBoxProgram
BullyBoxProgram is designed to get better at the movements that everyone hates and avoid working on.
We Started because the gym we were at was lacking in consistency. It would help with one area for a view months then move on and go to the next movement for a few months. We were tired of being just like everyone else.
We needed something that worked on everything every month. So we came out with BullyBoxProgram.
We work on Functional Fitness, Cardio, Strength, Accessory movements and more.
Join our team and become a better all around athlete.
A
Back Squat
4, 4, 4, 3, 3, 3 @ 70, 70, 70, 75, 75, 75 %
STRENGTH
B
OTM Power Clean + Squat Clean
1 Rep each Min for 5 Min @70% 1 Rep each Min for 5 Min @75% 1 Rep each Min for 5 Min @80% 15 Minutes Total
Conditioning
C
Workout 12/5
16 Min Amrap 75 Double Unders 12 Double DB Hang Squat Cleans 50/35 200m Run
SKILL
D
Extra 12/5
Sled Push 6x50m
MUSCLE
E
Muscle 11/29
Super set everything Bench Press 4x10 Banded flies 4x10 Tricep Extensions 4x15 After Strict knee raises 4x10
A
Deadlift
10, 10, 5, 5, 3, 3 @ 60, 60, 75, 75, 80, 80 %
B
Power Snatch
3, 3, 3, 2, 2, 2 @ 60, 60, 60, 70, 70, 70 %
Conditioning
C
Workout 12/7
21-15-9 Pull Ups 9-6-3 Wall walks
Conditioning
D
Extra Work 12/7
Emom 12 Min 1: 6 Dball Cleans 100/70 Min 2: 12 Burpees to Plate
MUSCLE
E
Muscle
Leg Extensions 4x20 each leg Lateral Lunges 5x12 each leg Banded leg curl 4x15 Russian twist 3x30
A
Overhead Squat
2, 2, 2, 2, 1, 1, 1 @ 70, 70, 75, 75, 80, 80, 80 %
Conditioning
B
Rower 12/8
4 Rounds 500m at a fast pace Rest 1 Min
Conditioning
C
Workout 12/8
5 Rounds FT 7 Bar Muscle Ups 7 Shoulder to Overhead 155/105
MUSCLE
D
Muscle 12/1
Strict Pull Ups 5x8 DB Rows 4x10 each arm Strict Press 4x10 Bicep Curls 4x10 Super set all these together if possible. The strict pull ups can also be banded to help. I used one to slow down the rep to get the most out of each rep.
STRENGTH
A
Pin Front Squat
3x3 @70% 3x3@ 75 %
CONDITIONING
B
Workout 12/9
FT(30 Min Cap) 1 Mile Run 10 Rope Climbs 30 Clean an Jerks 135/95 1 Mile Rub
MUSCLE
A
Squat Snatch OTM
1 rep each min 5 min 60% 1 rep each min 5 min 65% 1 rep each min 5 min 70% 15 minutes total
Conditioning
B
Workout 12/10
6 Rounds FT 20 Wallballs 15 Box Jump Overs 10 Toes to Bar
MUSCLE
C
Muscle 12/3
Leg Extension 5x20 Bulgarian Split Squat 4x12 each leg RDL 4x10
Conditioning
D
Extra 12/10
E2mom 12 5 Thrusters 115/75 200m Run
A
Back Squat
2 x 20 @ 60 %
B
2 Push Jerk + Split Jerk Complex
4 x 1 @ 75, 75, 75, 80 %
Conditioning
C
Workout 12/11
60 GHD Sit Ups 60 Kb Swings 53/35 60 Sumo Deadlift Highpull 95/65 30 GHD Sit Ups 30 KB Swings 30 Sumo Deadlift Highpull 15 GHD Sit Ups 15 KB Swings 15 Sumo Deadlift Highpull
Cody Castrow
Crossfit level one certified USAW level one certified Doing functional Fitness for 5 years Coaching for 3 Years And Programing for BullyBoxprogram for a year
Because we don't settle for being just another gym goer. We want to be the best version of ourselves
Start My 7-Day Free Trial
Cody Castrow
Fitness enthusiasts/Coach
Verified Athlete"Ive been programing ands following BullyBoxprogram for a little over two years. Its been the strongest and fittest I've ever been"
When you join a team you’re getting more than programming, you’re joining an online community.
BullyBoxProgram
BullyBoxProgram
BullyBoxProgram
