“January 12th, 2026…”

Re-Post…

First… There Will Not Be A Session Held This Friday!!! (January 16th, 2026…)

Second… I’M BACK!!!

Monday… We’re Going To Keep The Same Schedule… 1 Session Held @ 5:30PM…

For The Rest Of The Week… I’m Going To Get With You Ladies & Gents For Possible Earlier Sessions… As The Week Goes On… Be Sure To Check Out The Blog For Possible To Check Out New Session Times Held At Ryker’s Gym… Some Days… I Will Be Able To Coach Some Morning Sessions… Other Days… I Will Be Able To Coach Some Earlier Afternoon Sessions… Some Days… Both… I Will For Sure Be Available For The 5:30PM Session… Again… I’ll Let You Know Either On The Blog Or Through Our Group Text…

We’re “Kinda” Going To Be Starting Over Again… As Far As The Strength Goes…

I Say “Kinda” Because… We’re Going To Start Off Light… Then… It’s Going To Get Heavy Real Fast… All In One Session…

First Session On Monday Will Be The 5 Lift BarBell Complex Consisting Of:

1 Clean + 3 Front Squats + 1 Hang Clean… Going From 60%-80%… (60-65-70-75-80%…)

Followed By A “Welcome Back” MetCon…

Nothing Too Complicated… Just Back To The Basics…

I Can’t Make The Neighbors Move… But If You Can… Please Keep The Area Across The Street Where We Perform The Curb Run Open… I’ll Try To Get Some Cones Out There To Block It…

You’ll See This Same Post Come Up Monday Morning…

Please Hit Me Up In The Group Text If You Plan On Coming…

As For Know… Enjoy The Rest Of Your Weekend!!!

ALRIGHT… HERE WE GO!!!

Strength…

BarBell Complex Consisting Of:

1 Clean + 3 Front Squats + 1 Hang Clean

@ 60/65/70/75/80% Of Your 1 Rep Max Clean

Every Min On the Min X 10 Mins…

BarBell Complex X 3 Sets @ 60%

BBC X 2 Sets @ 65%

BBC X 2 Sets @ 70%

BBC X 2 Sets @ 75%

BBC x 1 Set @ 80%

MetCon….

For Time…

5 Burpees

21 Air Squats

15 Push Ups

41 Up & Overs

Curb Run

4 Burpees

18 Air Squats

12 Push Ups

34 Up & Overs

Curb Run

3 Burpees

15 Air Squats

9 Push Ups

27 Up & Overs

Curb Run

2 Burpees

12 Air Squats

6 Push Ups

20 Up & Overs

Curb Run

1 Burpee

9 Air Squats

3 Push Ups

13 Up & Overs

Curb Run… TIME!!!

3…2…1..GO!!!

Mando