{"id":972,"date":"2025-12-08T18:29:16","date_gmt":"2025-12-08T18:29:16","guid":{"rendered":"https:\/\/pwrnglry.com\/?p=972"},"modified":"2025-12-08T18:29:21","modified_gmt":"2025-12-08T18:29:21","slug":"monday-12-8-25","status":"publish","type":"post","link":"https:\/\/pwrnglry.com\/index.php\/2025\/12\/08\/monday-12-8-25\/","title":{"rendered":"Monday 12.8.25"},"content":{"rendered":"\n<p>Class Times: 4:15pm &amp; 5:30 pm<\/p>\n\n\n\n<p>A. Coach Led Warmup<\/p>\n\n\n\n<p>B. Every 90 seconds for 10 sets, alternating between:<br>A: 3 front squats<br>B: 5 back squats<\/p>\n\n\n\n<p>*Perform all sets between 70-77% of your most recent one rep max front squat.<\/p>\n\n\n\n<p>C 3 rds<br>500m ski<br>15 dumbbell front squats (50s\/35s)<br>12 burpee pull-ups<br>*14 min timecap<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Class Times: 4:15pm &amp; 5:30 pm A. Coach Led Warmup [&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-972","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":"Class Times: 4:15pm &amp; 5:30 pm A. Coach Led Warmup [&hellip;]","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/972","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=972"}],"version-history":[{"count":1,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/972\/revisions"}],"predecessor-version":[{"id":977,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/posts\/972\/revisions\/977"}],"wp:attachment":[{"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/media?parent=972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/categories?post=972"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pwrnglry.com\/index.php\/wp-json\/wp\/v2\/tags?post=972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}