Bullyboxprogram

🏋️‍♂️ Workout: “Gas Tank Trouble” 🚴‍♀️💨
21–15–9:
🔹 Overhead Squats (115/75)
🔹 Echo Bike Calories
👉 Straight into:
🚣‍♂️ 1000m Row

Scaled:
🔹 OHS (95/65) or Front Squats if mobility demands it
🔹 Echo Bike Cals
🚣‍♀️ 750m Row

Workout: “Quick Burn” 🔥
5 Rounds:
🔁 200m Run
🎯 75 Double Unders
💪 10 Deadlifts (225/155)

Scaled:
🎯 75 Single Unders
💪 Deadlifts (185/135)

🔥 WOD: “Double Down” 🔥
3 Rounds:
🎯 30 Wall Balls (20/14)
💪 10 Dual DB Hang Snatches (50/35)
⏸ Rest 2 Minutes

Then → 1 Round
💪 30 Dual DB Hang Snatches
🎯 60 Wall Balls

Scaled:
🟢 Wall Balls: 14/10
🟢 DB Snatches: 40/25
Final Wall Balls: 50 Reps

🚨 WOD: “Triple Engine” 🚨
5 Rounds for Time:
🏃 400m Run
🚣 500m Row
🎿 600m Ski Erg

Conditioning
• 10–8–6–4–2
Wall Walks
Barbell Thrusters 95/65
50 Double Unders after each set

Scaled:
9–7–5–3–1
Thrusters 75/55
50 Single Unders after each set

MONDAY // SAMPLE DAY 🔥

This is a sample Monday from our new cycle 👊
Built to develop strength, control, and engine—all while keeping movements intentional and sustainable.

🏋️ Strength Focus
• Pause Back Squats
• Heavy Single
• Block Cleans + Clean Pulls

🔥 Conditioning
16-min AMRAP designed to challenge:
• Shoulder stamina
• Midline control
• Lower body endurance

This cycle is about quality reps, smart progressions, and building athletes who can move well under fatigue—not just chase numbers.

If you like how this looks… just wait 😤

🐶💪
TrainSmart CrossFitStyle BuiltNotBroken

20-Minute AMRAP
🎯 15 Wall Balls (20/14)
💪 100m Farmer’s Carry (53/35 KBs)
🚴‍♂️ 20 Cal Echo Bike

Scaled:
🎯 15 Wall Balls (14/10)
💪 100m Farmer’s Carry (44/26 KBs)
🚴‍♀️ 15 Cal Echo Bike


🎅

4 Rounds
🚣‍♂️ 20/18 Cal Row
💥 20 GHD Sit-Ups
🧨 20 Burpees Over the Rower

Scaled:
🚣‍♀️ 18/15 Cal Row
💥 15 GHD Sit-Ups (or AbMat Sit-Ups)
🧨 15 Burpees (over rower or lateral)


FunctionalFitness

21-15-9
Devil Press 50/35
Pull-Ups
Finish with: 50 Cal Echo Bike

Scaled:
Devil Press 40/25
Jumping Pull-Ups or Ring Rows
40 Cal Echo Bike

💣 30-20-10
🔁 Alternating DB Snatches (70/50)
🔥 Burpee Box Jump Overs (24/20)
🏐 Wall Balls (20/14)

Scaled Version:
🔁 DB Snatches (50/35)
🔥 BBJO (20/16 — step-overs allowed)
🏐 Wall Balls (14/10)


DumbbellSnatch WallBallsForDays CrossFitLife FitnessCommunity TrainHeroic RXorScaled PushYourLimits TexasFitness BullyBuilt CrossFitProgramming BullyBoxBurner