As the Gaymes get closer, we’re channeling that team spirit into a four-week series built to support you wherever you’re at—whether you’re here to lift big, try something new, or just move your body in ways that feel good.
Over the next four weeks, we’ll explore explosive movements that lead us toward power cleans, build up our bench press for the upcoming Gaymes, and boost our cardio capacity for relay fun and summer adventures.
We also know a few folks are chasing their first pull-up, so expect plenty of pulling work and chances to celebrate progress along the way.
Here’s what your training week looks like:
Monday – Snatch & Core Day
Dumbbell snatches + push-ups + core work to wake up your week.
Tuesday – Functional Strength Day
Heavy bench + step overs + a spicy 10-12 minute push to keep the fire lit.
Wednesday – Pull + Push Combo
Split stance RDLs, dips, scap pulls, and a short high-intensity push to round it out.
Thursday – Game Day Vibes
Goblet squats, inverted rows with iso holds + partner pushes and playful intervals.
Friday – Cardio Party
20ish minutes of heart-pumping endurance—bring a towel, and maybe a friend.
Saturday – Tempo & Power
Box squats with a slow lower and explosive stand + single arm pressing and a fast-paced finisher.
