{"id":1039,"date":"2026-01-09T17:47:24","date_gmt":"2026-01-09T17:47:24","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=1039"},"modified":"2026-01-09T17:47:29","modified_gmt":"2026-01-09T17:47:29","slug":"friday-1-09-26","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2026\/01\/09\/friday-1-09-26\/","title":{"rendered":"Friday 1.09.26"},"content":{"rendered":"\n<p>Classes 6am, 4:15pm, &amp; 5:30<\/p>\n\n\n\n<p>Warm up is rowing.<br>airsquats,<br>pushups<br>knees to waist<br>burpees<br>then 20 situps&nbsp;<br>10 c&amp;d&#8217;s<\/p>\n\n\n\n<p>B. 4 rounds<br>8 plank rower inchworms<br>12 Bent over rows 135\/95&nbsp;<\/p>\n\n\n\n<p>C. 50 push press 45\/35<br>10 pull ups<br>40 push press 75\/55<br>10 pull ups<br>30 push press 95\/65<br>10 pull ups<br>20 push press 105\/75<br>10 pull ups<br>10 push press 125\/80<br>10 pull ups<br>5 push press 145\/90<br>&nbsp; &nbsp;*20:00 tapout<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes 6am, 4:15pm, &amp; 5:30 Warm up is rowing.airsquats,pushupsknees to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-1039","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","uagb_featured_image_src":{"full":false,"thumbnail":false,"medium":false,"medium_large":false,"large":false,"1536x1536":false,"2048x2048":false,"woocommerce_thumbnail":false,"woocommerce_single":false,"woocommerce_gallery_thumbnail":false},"uagb_author_info":{"display_name":"bandito18@yahoo.com","author_link":"https:\/\/pwrnglry.com\/index.php\/author\/bandito18yahoo-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Classes 6am, 4:15pm, &amp; 5:30 Warm up is rowing.airsquats,pushupsknees to [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1039","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/comments?post=1039"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1039\/revisions"}],"predecessor-version":[{"id":1040,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/1039\/revisions\/1040"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=1039"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=1039"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=1039"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}