{"id":712,"date":"2025-08-18T20:23:09","date_gmt":"2025-08-18T19:23:09","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=712"},"modified":"2025-08-18T20:23:12","modified_gmt":"2025-08-18T19:23:12","slug":"monday-august-18th","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/08\/18\/monday-august-18th\/","title":{"rendered":"Monday August 18th"},"content":{"rendered":"\n<p class=\"has-pale-cyan-blue-background-color has-background\">Classes: 4:15pm &amp; 5:30pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. Every 2:00 x 3 Sets<br>3 Strict Press, Starting @ 75% up to a 3RM<\/p>\n\n\n\n<p>Every 2:00 x 3 Sets<br>3 Push Press, Picking up where you left off building<\/p>\n\n\n\n<p>C. 21 min tapout<br>For Time:<br>800m run then:<br>6 rounds of:<br>9\/6 strict pullups. scale to 4-6 reps. no kipping<br>9 deadlifts 95-135\/65-95<br>9 back squats<\/p>\n\n\n\n<p>D. 3 min amrap:<br>Abmat sit-ups<\/p>\n\n\n\n<p><\/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-712","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":2,"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\/712","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=712"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/712\/revisions"}],"predecessor-version":[{"id":713,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/712\/revisions\/713"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=712"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=712"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=712"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}