{"id":904,"date":"2025-11-04T00:43:00","date_gmt":"2025-11-04T00:43:00","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=904"},"modified":"2025-11-03T20:45:03","modified_gmt":"2025-11-03T20:45:03","slug":"tuesday-11-4-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/11\/04\/tuesday-11-4-25\/","title":{"rendered":"Tuesday 11.4.25"},"content":{"rendered":"\n<p>Classes: 6am &amp; 5:30pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. AMRAP 15 Minutes:<br>3 Rounds of \u201cCindy\u201d<br>10 sa devil press 50\/35 &#8211; 5\/side<\/p>\n\n\n\n<p>*1 round of cindy = 5 pull-ups\/10 push-ups\/15 air squats.<\/p>\n\n\n\n<p>C. 60 synchro air squat<br>30 HSPU<br>18 deadlift 315\/205<br>60 synchro air squat<br>24 HSPU<br>24 deadlift 295\/190<br>60 synchro air squat<br>18 HSPU<br>30 Deadlift 275\/175<\/p>\n\n\n\n<p>Flow:<br>Partners will synchro the squats, then have a shared burden for hspu and deadlifts.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Classes: 6am &amp; 5:30pm A. Coach Led Warmup B. AMRAP [&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-904","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: 6am &amp; 5:30pm A. Coach Led Warmup B. AMRAP [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/904","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=904"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/904\/revisions"}],"predecessor-version":[{"id":909,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/904\/revisions\/909"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}