{"id":819,"date":"2025-09-29T20:22:39","date_gmt":"2025-09-29T19:22:39","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=819"},"modified":"2025-09-29T20:22:42","modified_gmt":"2025-09-29T19:22:42","slug":"monday-9-29-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/09\/29\/monday-9-29-25\/","title":{"rendered":"Monday 9-29-25"},"content":{"rendered":"\n<p>Classes 4:15pm &amp; 5:30pm<\/p>\n\n\n\n<p>A. 7\/5 Calorie Bike<br>6 Box Jumps<br>5 Toe to Bar<br>4 Barbell Thrusters<\/p>\n\n\n\n<p>For Time:<br>5:00\/4:00\/3:00 Work<br>15\/12 Calorie Bike<br>15 Box Jumps<br>15 Toe to Bar<br>-Max Thrusters 75\/55lb<br>-2:00 rest b\/t sets-<br>*Continue until 75 Thrusters are Complete<\/p>\n\n\n\n<p>If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.<\/p>\n\n\n\n<p>Depending on how long people take, can do following<br>14 Alternating Rotational Slam Ball<br>4\/4 90 Degree Box Jump<br>:30\/:30 Side Plank<br>Rest 1:00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes 4:15pm &amp; 5:30pm A. 7\/5 Calorie Bike6 Box Jumps5 [&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-819","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 4:15pm &amp; 5:30pm A. 7\/5 Calorie Bike6 Box Jumps5 [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/819","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=819"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/819\/revisions"}],"predecessor-version":[{"id":820,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/819\/revisions\/820"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}