{"id":718,"date":"2025-08-21T00:32:00","date_gmt":"2025-08-20T23:32:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=718"},"modified":"2025-08-21T15:05:06","modified_gmt":"2025-08-21T14:05:06","slug":"thursday-august-21st","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/08\/21\/thursday-august-21st\/","title":{"rendered":"Thursday August 21st"},"content":{"rendered":"\n<p class=\"has-cyan-bluish-gray-background-color has-background\">Classes: 6am &amp; 5:30pm<\/p>\n\n\n\n<p>** SATURDAY IS SWIM WORKOUT **<\/p>\n\n\n\n<p>A. Coach led Warmup<\/p>\n\n\n\n<p>B. Every 0:90 x 10 Sets<br>3 Deadlifts @ 70%+.  And 4 Box Jumps<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>C.   LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats. <\/p>\n\n\n\n<p>D. Optional Accessories<br>For Quality<br>3 Supersets<br>10-12 Ring Push-Ups*<br>16-20 Dual Kettlebell Alternating Gorilla Row<br>Rest as needed b\/t sets<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 6am &amp; 5:30pm ** SATURDAY IS SWIM WORKOUT ** [&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-718","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: 6am &amp; 5:30pm ** SATURDAY IS SWIM WORKOUT ** [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/718","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=718"}],"version-history":[{"count":2,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/718\/revisions"}],"predecessor-version":[{"id":727,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/718\/revisions\/727"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}