{"id":871,"date":"2025-10-20T20:42:23","date_gmt":"2025-10-20T19:42:23","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=871"},"modified":"2025-10-20T20:42:26","modified_gmt":"2025-10-20T19:42:26","slug":"monday-10-20-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/10\/20\/monday-10-20-25\/","title":{"rendered":"Monday 10-20-25"},"content":{"rendered":"\n<p>Classes 4:15pm &amp; 5:30pm<\/p>\n\n\n\n<p>A. Warmup<br>3 rds<br>10 Air Squats<br>5 burpees<br>30s wall sit<\/p>\n\n\n\n<p>Then\u2026<br>2 rds with an empty barbell:<br>10 push presses<br>10 front squats<br>5 hang squat cleans<br>5 squat clean thrusters<\/p>\n\n\n\n<p>B. EMOM for 12 min:<br>2 clusters (Clean &amp; thruster)<br>Work as heavy as possible. Record heaviest lift<\/p>\n\n\n\n<p>C. 7 rounds 15 minute tapout<br>3 Thrusters 115\/85<br>5 Burpees<br>7 Box Jump Overs<\/p>\n\n\n\n<p>D. 2 min amrap: with Partner<br>Partner 1 does 5 Burpee plate to Overhead<br>Partner 2 does Max Cal Bike. Swith every 5 BtoOH<br>Score is total cals at 2 min mark. Don\u2019t count roll over cals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes 4:15pm &amp; 5:30pm A. Warmup3 rds10 Air Squats5 burpees30s [&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-871","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. Warmup3 rds10 Air Squats5 burpees30s [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/871","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=871"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/871\/revisions"}],"predecessor-version":[{"id":872,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/871\/revisions\/872"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}