{"id":698,"date":"2025-08-11T19:39:40","date_gmt":"2025-08-11T18:39:40","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=698"},"modified":"2025-08-11T19:39:42","modified_gmt":"2025-08-11T18:39:42","slug":"monday-august-11th","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/08\/11\/monday-august-11th\/","title":{"rendered":"Monday August 11th"},"content":{"rendered":"\n<p>Classes: 4:15pm &amp; 5:30pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. Every 3 min sec for 15 min:<br>5 Squats (start at 75% building each round)<br>16 SA DB Bench Press. 8\/arm<\/p>\n\n\n\n<p>C. 3 rounds for time:<br>20 alt db snatches 40-50\/25-35<br>12 cal row<br>20 db squats. 1 db. Hold however you want.<br>12 cal ski.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 4:15pm &amp; 5:30pm A. Coach Led Warmup B. Every [&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-698","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":1,"uagb_excerpt":"Classes: 4:15pm &amp; 5:30pm A. Coach Led Warmup B. Every [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/698","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=698"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/698\/revisions"}],"predecessor-version":[{"id":699,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/698\/revisions\/699"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}