{"id":191,"date":"2025-05-15T13:36:51","date_gmt":"2025-05-15T20:36:51","guid":{"rendered":"https:\/\/dev.firebreatherwebsites.com\/pdfitness\/?page_id=191"},"modified":"2025-07-03T13:51:44","modified_gmt":"2025-07-03T20:51:44","slug":"workouts","status":"publish","type":"page","link":"https:\/\/dev.firebreatherwebsites.com\/pdfitness\/workouts\/","title":{"rendered":"Workouts"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"191\" class=\"elementor elementor-191\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-dce-background-color=\"#0E0E0E8A\" data-dce-background-overlay-color=\"#0E0E0E73\" data-dce-background-image-url=\"https:\/\/dev.firebreatherwebsites.com\/pdfitness\/wp-content\/uploads\/sites\/6\/2025\/07\/XSCF2458-scaled.jpg\" class=\"elementor-element elementor-element-e0293b5 e-flex e-con-boxed e-con e-parent\" data-id=\"e0293b5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-c52c294 e-con-full animated-slow e-flex elementor-invisible e-con e-child\" data-id=\"c52c294\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;animation&quot;:&quot;fadeInUp&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d6184de elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"d6184de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Programming<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ce08f1 elementor-widget__width-initial elementor-widget-tablet__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"9ce08f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Workout of the Day<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99e571a elementor-widget__width-initial elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"99e571a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Our training is intentional, scalable, and built on proven methods to help you get stronger, faster, and more confident\u2014one class at a time.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c28bc29 e-flex e-con-boxed e-con e-parent\" data-id=\"c28bc29\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-42adc74 elementor-grid-1 elementor-grid-tablet-1 elementor-widget__width-initial elementor-grid-mobile-1 elementor-widget elementor-widget-loop-grid\" data-id=\"42adc74\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:30,&quot;sizes&quot;:[]},&quot;template_id&quot;:525,&quot;columns&quot;:1,&quot;columns_tablet&quot;:1,&quot;pagination_type&quot;:&quot;load_more_infinite_scroll&quot;,&quot;_skin&quot;:&quot;post&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;edit_handle_selector&quot;:&quot;[data-elementor-type=\\&quot;loop-item\\&quot;]&quot;,&quot;load_more_spinner&quot;:{&quot;value&quot;:&quot;fas 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data-elementor-id=\"525\" class=\"elementor elementor-525 e-loop-item e-loop-item-524 post-524 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div class=\"elementor-element elementor-element-7781f48 e-flex e-con-boxed e-con e-parent\" data-id=\"7781f48\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-background-overlay-color=\"#0E0E0E\" class=\"elementor-element elementor-element-464417a elementor-align-justify elementor-widget elementor-widget-dyncontel-popup\" data-id=\"464417a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;trigger&quot;:&quot;button&quot;,&quot;trigger_other&quot;:&quot;yes&quot;,&quot;open_animation&quot;:&quot;enterFromFade&quot;,&quot;close_animation&quot;:&quot;noneOut&quot;,&quot;open_timingFunction&quot;:&quot;ease-in-out&quot;,&quot;open_delay&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;close_timingFunction&quot;:&quot;ease-in-out&quot;}\" data-widget_type=\"dyncontel-popup.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"dce-button-wrapper\">\n\t\t\t\t\t\t\t\t\t<button class=\"dce-button-open-modal dce-button-popup dce-animation-float\"\n\t\t\t\t\t\t\tdata-target=\"dce-popup-464417a-137cf3150c2f42fc9d04ff46d023c494\"\t\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"dce-button-text\">Memorial Day Murph<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"dce-popup-container dce-popup-container-464417a dce-popup-button\">\n\n\t\t\t\t\t\t\t\t\t<div id=\"dce-popup-464417a-137cf3150c2f42fc9d04ff46d023c494-background\" class=\"animated dce-modal-background-layer modal-background-layer\" data-dismiss=\"modal\" data-target=\"dce-popup-464417a-137cf3150c2f42fc9d04ff46d023c494\"><\/div>\n\t\t\t\n\t\t\t\t<div id=\"dce-popup-464417a-137cf3150c2f42fc9d04ff46d023c494\"\n\t\t\t\t\tclass=\"dce-popup-464417a dce-modal modal-hide-esc modal-center modal-middle \"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t\trole=\"dialog\"\n\t\t\t\t\t>\n\n\t\t\t\t\t<div class=\"modal-dialog animated\" role=\"document\" >\n\t\t\t\t\t\t<div class=\"modal-content\">\n\n\t\t\t\t\t\t\t<div class=\"modal-body\">\n\t\t\t\t\t\t\t\t\t\t<div data-elementor-type=\"single-post\" data-elementor-id=\"542\" class=\"elementor elementor-542 dce-elementor-rendering-id-1\" data-elementor-post-type=\"elementor_library\">\n\t\t\t<div class=\"elementor-element elementor-element-713d294 e-flex e-con-boxed e-con e-parent\" data-id=\"713d294\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<!-- dce invisible element fc64209 --><div class=\"elementor-element elementor-element-881bcbe e-con-full e-flex e-con e-child\" data-id=\"881bcbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-b1c6385 e-grid e-con-full e-con e-child\" data-id=\"b1c6385\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-011d680 e-con-full e-flex e-con e-child\" data-id=\"011d680\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0e67ce elementor-widget elementor-widget-heading\" data-id=\"e0e67ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warm Up<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7daf7a elementor-widget elementor-widget-text-editor\" data-id=\"b7daf7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:warm_up}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9e399da e-con-full e-flex e-con e-child\" data-id=\"9e399da\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-badc557 elementor-widget elementor-widget-heading\" data-id=\"badc557\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Strength\/Skill<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26871e0 elementor-widget elementor-widget-text-editor\" data-id=\"26871e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:strengthskill}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b08250 e-con-full e-flex e-con e-child\" data-id=\"4b08250\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-836d924 elementor-widget elementor-widget-heading\" data-id=\"836d924\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Workout<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b7f0dc elementor-widget elementor-widget-text-editor\" data-id=\"2b7f0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:wod}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-180384f e-con-full e-flex e-con e-child\" data-id=\"180384f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc3d4fd elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"bc3d4fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bonus Work<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d74eace elementor-widget elementor-widget-text-editor\" data-id=\"d74eace\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:bonus}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2e2d152 e-flex e-con-boxed e-con e-parent\" data-id=\"2e2d152\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a377996 dce_masking-none elementor-widget elementor-widget-image\" data-id=\"a377996\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\" class=\"dce-close dce-modal-close close-x close-right close-top\" data-dismiss=\"modal\" aria-label=\"Close\">\n\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"dce-quit-ics\"><\/span>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"525\" class=\"elementor elementor-525 e-loop-item e-loop-item-495 post-495 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div class=\"elementor-element elementor-element-7781f48 e-flex e-con-boxed e-con e-parent\" data-id=\"7781f48\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-background-overlay-color=\"#0E0E0E\" class=\"elementor-element elementor-element-464417a elementor-align-justify elementor-widget elementor-widget-dyncontel-popup\" data-id=\"464417a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;trigger&quot;:&quot;button&quot;,&quot;trigger_other&quot;:&quot;yes&quot;,&quot;open_animation&quot;:&quot;enterFromFade&quot;,&quot;close_animation&quot;:&quot;noneOut&quot;,&quot;open_timingFunction&quot;:&quot;ease-in-out&quot;,&quot;open_delay&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;close_timingFunction&quot;:&quot;ease-in-out&quot;}\" data-widget_type=\"dyncontel-popup.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"dce-button-wrapper\">\n\t\t\t\t\t\t\t\t\t<button class=\"dce-button-open-modal dce-button-popup dce-animation-float\"\n\t\t\t\t\t\t\tdata-target=\"dce-popup-464417a-fb2950aed9b24f6fa36c18e0b17d5b7e\"\t\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"dce-button-text\">Monday, May 19, 2025<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"dce-popup-container dce-popup-container-464417a dce-popup-button\">\n\n\t\t\t\t\t\t\t\t\t<div id=\"dce-popup-464417a-fb2950aed9b24f6fa36c18e0b17d5b7e-background\" class=\"animated dce-modal-background-layer modal-background-layer\" data-dismiss=\"modal\" data-target=\"dce-popup-464417a-fb2950aed9b24f6fa36c18e0b17d5b7e\"><\/div>\n\t\t\t\n\t\t\t\t<div id=\"dce-popup-464417a-fb2950aed9b24f6fa36c18e0b17d5b7e\"\n\t\t\t\t\tclass=\"dce-popup-464417a dce-modal modal-hide-esc modal-center modal-middle \"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t\trole=\"dialog\"\n\t\t\t\t\t>\n\n\t\t\t\t\t<div class=\"modal-dialog animated\" role=\"document\" >\n\t\t\t\t\t\t<div class=\"modal-content\">\n\n\t\t\t\t\t\t\t<div class=\"modal-body\">\n\t\t\t\t\t\t\t\t\t\t<div data-elementor-type=\"single-post\" data-elementor-id=\"542\" class=\"elementor elementor-542 dce-elementor-rendering-id-2\" data-elementor-post-type=\"elementor_library\">\n\t\t\t<div class=\"elementor-element elementor-element-713d294 e-flex e-con-boxed e-con e-parent\" data-id=\"713d294\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fc64209 e-con-full e-flex e-con e-child\" data-id=\"fc64209\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;yes&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3bad42b elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"3bad42b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Monday, May 19, 2025<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb568f7 elementor-widget elementor-widget-text-editor\" data-id=\"eb568f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:programming_simple}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-881bcbe e-con-full e-flex e-con e-child\" data-id=\"881bcbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-b1c6385 e-grid e-con-full e-con e-child\" data-id=\"b1c6385\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-011d680 e-con-full e-flex e-con e-child\" data-id=\"011d680\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0e67ce elementor-widget elementor-widget-heading\" data-id=\"e0e67ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warm Up<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7daf7a elementor-widget elementor-widget-text-editor\" data-id=\"b7daf7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:warm_up}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9e399da e-con-full e-flex e-con e-child\" data-id=\"9e399da\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-badc557 elementor-widget elementor-widget-heading\" data-id=\"badc557\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Strength\/Skill<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26871e0 elementor-widget elementor-widget-text-editor\" data-id=\"26871e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:strengthskill}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b08250 e-con-full e-flex e-con e-child\" data-id=\"4b08250\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-836d924 elementor-widget elementor-widget-heading\" data-id=\"836d924\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Workout<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b7f0dc elementor-widget elementor-widget-text-editor\" data-id=\"2b7f0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:wod}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-180384f e-con-full e-flex e-con e-child\" data-id=\"180384f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc3d4fd elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"bc3d4fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bonus Work<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d74eace elementor-widget elementor-widget-text-editor\" data-id=\"d74eace\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:bonus}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2e2d152 e-flex e-con-boxed e-con e-parent\" data-id=\"2e2d152\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a377996 dce_masking-none elementor-widget elementor-widget-image\" data-id=\"a377996\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<button type=\"button\" class=\"dce-close dce-modal-close close-x close-right close-top\" data-dismiss=\"modal\" aria-label=\"Close\">\n\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"dce-quit-ics\"><\/span>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"525\" class=\"elementor elementor-525 e-loop-item e-loop-item-494 post-494 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div class=\"elementor-element elementor-element-7781f48 e-flex e-con-boxed e-con e-parent\" data-id=\"7781f48\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-background-overlay-color=\"#0E0E0E\" class=\"elementor-element elementor-element-464417a elementor-align-justify elementor-widget elementor-widget-dyncontel-popup\" data-id=\"464417a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;trigger&quot;:&quot;button&quot;,&quot;trigger_other&quot;:&quot;yes&quot;,&quot;open_animation&quot;:&quot;enterFromFade&quot;,&quot;close_animation&quot;:&quot;noneOut&quot;,&quot;open_timingFunction&quot;:&quot;ease-in-out&quot;,&quot;open_delay&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;close_timingFunction&quot;:&quot;ease-in-out&quot;}\" data-widget_type=\"dyncontel-popup.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<div class=\"dce-button-wrapper\">\n\t\t\t\t\t\t\t\t\t<button class=\"dce-button-open-modal dce-button-popup dce-animation-float\"\n\t\t\t\t\t\t\tdata-target=\"dce-popup-464417a-0a43ce12ebe7432bbbc78aeaecc13b0a\"\t\t\t\t\t\t\t>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"dce-button-text\">Tuesday, May 20, 2025<\/span>\n\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"dce-popup-container dce-popup-container-464417a dce-popup-button\">\n\n\t\t\t\t\t\t\t\t\t<div id=\"dce-popup-464417a-0a43ce12ebe7432bbbc78aeaecc13b0a-background\" class=\"animated dce-modal-background-layer modal-background-layer\" data-dismiss=\"modal\" data-target=\"dce-popup-464417a-0a43ce12ebe7432bbbc78aeaecc13b0a\"><\/div>\n\t\t\t\n\t\t\t\t<div id=\"dce-popup-464417a-0a43ce12ebe7432bbbc78aeaecc13b0a\"\n\t\t\t\t\tclass=\"dce-popup-464417a dce-modal modal-hide-esc modal-center modal-middle \"\n\t\t\t\t\ttabindex=\"-1\"\n\t\t\t\t\trole=\"dialog\"\n\t\t\t\t\t>\n\n\t\t\t\t\t<div class=\"modal-dialog animated\" role=\"document\" >\n\t\t\t\t\t\t<div class=\"modal-content\">\n\n\t\t\t\t\t\t\t<div class=\"modal-body\">\n\t\t\t\t\t\t\t\t\t\t<div data-elementor-type=\"single-post\" data-elementor-id=\"542\" class=\"elementor elementor-542 dce-elementor-rendering-id-3\" data-elementor-post-type=\"elementor_library\">\n\t\t\t<div class=\"elementor-element elementor-element-713d294 e-flex e-con-boxed e-con e-parent\" data-id=\"713d294\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-fc64209 e-con-full e-flex e-con e-child\" data-id=\"fc64209\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;yes&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3bad42b elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"3bad42b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Tuesday, May 20, 2025<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb568f7 elementor-widget elementor-widget-text-editor\" data-id=\"eb568f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:programming_simple}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-881bcbe e-con-full e-flex e-con e-child\" data-id=\"881bcbe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-b1c6385 e-grid e-con-full e-con e-child\" data-id=\"b1c6385\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-011d680 e-con-full e-flex e-con e-child\" data-id=\"011d680\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0e67ce elementor-widget elementor-widget-heading\" data-id=\"e0e67ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Warm Up<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b7daf7a elementor-widget elementor-widget-text-editor\" data-id=\"b7daf7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:warm_up}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9e399da e-con-full e-flex e-con e-child\" data-id=\"9e399da\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-badc557 elementor-widget elementor-widget-heading\" data-id=\"badc557\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Strength\/Skill<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26871e0 elementor-widget elementor-widget-text-editor\" data-id=\"26871e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:strengthskill}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4b08250 e-con-full e-flex e-con e-child\" data-id=\"4b08250\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-836d924 elementor-widget elementor-widget-heading\" data-id=\"836d924\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Workout<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b7f0dc elementor-widget elementor-widget-text-editor\" data-id=\"2b7f0dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:wod}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-180384f e-con-full e-flex e-con e-child\" data-id=\"180384f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc3d4fd elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"bc3d4fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bonus Work<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d74eace elementor-widget elementor-widget-text-editor\" data-id=\"d74eace\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t{post:bonus}\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2e2d152 e-flex e-con-boxed e-con e-parent\" data-id=\"2e2d152\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;enabled_visibility&quot;:&quot;yes&quot;,&quot;dce_visibility_selected&quot;:&quot;hide&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a377996 dce_masking-none elementor-widget elementor-widget-image\" data-id=\"a377996\" 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