CF WOD:
Skill Work: Turkish Get Ups
For Total Reps:
2:00 Kettlebell Swing (53/35)
2:00 Rest
:90 Kettlebell Swing (53/35)
:90 Rest
:60 Kettlebell Swing (53/35)
Post Total Reps to comments.
30.9.12
29.9.12
30 Sep 12: AR + CFE
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 800m TT
Bike (SUN): 12M TT
Run (SUN): 5M @ 85% of 5k TT pace
Row (SUN): 5M @ 85% of 5k TT pace (How to set your Drag Factor)
Ruck (SUN): 5M @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Choose ONE of the following sports:
Swim (SUN): 800m TT
Bike (SUN): 12M TT
Run (SUN): 5M @ 85% of 5k TT pace
Row (SUN): 5M @ 85% of 5k TT pace (How to set your Drag Factor)
Ruck (SUN): 5M @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
28.9.12
29 Sep 12: CF
CF WOD:
4 Rounds For Time of:
15 - Sumo Deadlift High Pull (50% Body Weight)
Run 400m
Post time to comments.
4 Rounds For Time of:
15 - Sumo Deadlift High Pull (50% Body Weight)
Run 400m
Post time to comments.
27.9.12
28 Sep 12: STR + CF
STRENGTH:
ME: Strict Press
Post loads and Reps to comments. Rest 5:00-10:00 then perform CF WOD.
CF WOD:
For Time:
Tabata Squats
Rest 4 Mins
Tabata Sit Ups
Rest 4 Mins
Tabata Burpees
Post score to comments.
ME: Strict Press
Post loads and Reps to comments. Rest 5:00-10:00 then perform CF WOD.
CF WOD:
For Time:
Tabata Squats
Rest 4 Mins
Tabata Sit Ups
Rest 4 Mins
Tabata Burpees
Post score to comments.
26.9.12
27 Sep 12: CFE
ENDURANCE WOD:
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (THU): 8 - 12 x 100m/y on 2:00
Bike (THU): 3 - 6 x 4:00 TT, spin/rest 4:00
Run (THU): 3 - 6 x 800m, rest 2:30
Row (THU): 3 - 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor)
Ruck (THU): 4 - 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest
Post sport, times, and distances to comments. Maintain splits within 3-5 seconds.
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (THU): 8 - 12 x 100m/y on 2:00
Bike (THU): 3 - 6 x 4:00 TT, spin/rest 4:00
Run (THU): 3 - 6 x 800m, rest 2:30
Row (THU): 3 - 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor)
Ruck (THU): 4 - 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest
Post sport, times, and distances to comments. Maintain splits within 3-5 seconds.
25.9.12
26 Sep 12: CF
CF WOD:
3 Rounds For Time of:
50 - Air Squats
20 - Pull Ups
20 - Dips
Post time to comments.
3 Rounds For Time of:
50 - Air Squats
20 - Pull Ups
20 - Dips
Post time to comments.
24.9.12
25 Sep 12: STR + CFE
STRENGTH:
DE: Strict Chin Ups 2 Reps on the minute for 10 minutes (Use 50% 1RM Weighted Pull Up)
Post load to comments. Recover 5:00- 10:00 then Perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports: Swim (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.
Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.
Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.
Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.
Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.
Post sport and time to comments.
DE: Strict Chin Ups 2 Reps on the minute for 10 minutes (Use 50% 1RM Weighted Pull Up)
Post load to comments. Recover 5:00- 10:00 then Perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports: Swim (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.
Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.
Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.
Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.
Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.
Post sport and time to comments.
23.9.12
24 Sep 12: CF
CF WOD:
For Time:
30-25-20-15-10 reps of
20 pound Medicine ball clean
Pull Ups
Post time to comments.
For Time:
30-25-20-15-10 reps of
20 pound Medicine ball clean
Pull Ups
Post time to comments.
22.9.12
23 Sep 12: CFE + AR
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 800m @ 90% of 500m pace
Bike (SUN): 15M @ 90% of 10M TT pace
Run (SUN): 5k @ 85% of 5k TT pace
Row (SUN): 5k @ 85% of 5k TT pace (How to set your Drag Factor)
Ruck (SUN): 5k @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes
Post sport and time to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Choose ONE of the following sports:
Swim (SUN): 800m @ 90% of 500m pace
Bike (SUN): 15M @ 90% of 10M TT pace
Run (SUN): 5k @ 85% of 5k TT pace
Row (SUN): 5k @ 85% of 5k TT pace (How to set your Drag Factor)
Ruck (SUN): 5k @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes
Post sport and time to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
21.9.12
22 Sep 12: CF
CF WOD:
5 Rounds For Time:
10 - Body Weight Deadlifts
10 - Toes to Bar
Post time and load to comments.
or do the YMCA Sprint Triathlon at Wrightsville Beach!
5 Rounds For Time:
10 - Body Weight Deadlifts
10 - Toes to Bar
Post time and load to comments.
or do the YMCA Sprint Triathlon at Wrightsville Beach!
20.9.12
21 Sep 12: STR + CF
STRENGTH:
DE: Power Clean 8x2 @ 60% 1 RM
Post load to comments. Recover 5:00 - 10:00. Perform CF Wod
CF WOD:
For Time:
Use one barbell @ 85% 1RM Power Clean
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats
Post time to comments.
DE: Power Clean 8x2 @ 60% 1 RM
Post load to comments. Recover 5:00 - 10:00. Perform CF Wod
CF WOD:
For Time:
Use one barbell @ 85% 1RM Power Clean
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats
Post time to comments.
19.9.12
20 Sep 12: CFE
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (THU): 15 - 25 x 50m on 1:30 min
Bike (THU): 8 - 10 x 1/2M on 2:30 min
Run (THU): 10 - 12 x 200m w/ 2 min rest
Row (THU): 10 - 12 x 200m w/ 2 min rest (How to set your Drag Factor)
Ruck (THU): 10 - 12 x 200m w/ 2 min rest @ 55# Ruck/Boots/Utes
Post sport and times to comments.
Choose ONE of the following sports:
Swim (THU): 15 - 25 x 50m on 1:30 min
Bike (THU): 8 - 10 x 1/2M on 2:30 min
Run (THU): 10 - 12 x 200m w/ 2 min rest
Row (THU): 10 - 12 x 200m w/ 2 min rest (How to set your Drag Factor)
Ruck (THU): 10 - 12 x 200m w/ 2 min rest @ 55# Ruck/Boots/Utes
Post sport and times to comments.
18.9.12
17.9.12
18 Sep 12: STR + CFE
STRENGTH:
ME: Weighted Walking Lunge 8x3 (L/R = 1 Rep) (Hold weight like a back squat)
Post load to comments.
Recover 5:00- 10:00.
Perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 3 - 6 x 200m w/ 90sec rest
Bike (TUE): 3 - 6 x 2M w/ 2 min spin/rest
Run (TUE): 3 - 6 x 800m w/ 3 min rest
Row (TUE): 3 - 6 x 800m w/ 3 min rest
Ruck (TUE): 3 - 6 x 800m @ 35# Ruck/Boots/Utes w/ 3 min rest
Post sport and distances to comments.
ME: Weighted Walking Lunge 8x3 (L/R = 1 Rep) (Hold weight like a back squat)
Post load to comments.
Recover 5:00- 10:00.
Perform CFE Wod
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 3 - 6 x 200m w/ 90sec rest
Bike (TUE): 3 - 6 x 2M w/ 2 min spin/rest
Run (TUE): 3 - 6 x 800m w/ 3 min rest
Row (TUE): 3 - 6 x 800m w/ 3 min rest
Ruck (TUE): 3 - 6 x 800m @ 35# Ruck/Boots/Utes w/ 3 min rest
Post sport and distances to comments.
16.9.12
17 Sep 12: CF
CF WOD:
3 Rounds For Time:
15 - Power Snatches (115/85)
Run - 400m
Post rounds to comments.
3 Rounds For Time:
15 - Power Snatches (115/85)
Run - 400m
Post rounds to comments.
15.9.12
16 Sep 12: CFE + AR
ENDURANCE WOD:
3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.
Choose ONE of the following sports:
Swim (SUN): 500m Time Trial
Bike (SUN): 10M Tempo @ 90%
Run (SUN): 5k TT
Row (SUN): 5k TT
Ruck (SUN): 5k TT @ 35# Ruck/Boots/Utes
Post sport and distances/times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.
Choose ONE of the following sports:
Swim (SUN): 500m Time Trial
Bike (SUN): 10M Tempo @ 90%
Run (SUN): 5k TT
Row (SUN): 5k TT
Ruck (SUN): 5k TT @ 35# Ruck/Boots/Utes
Post sport and distances/times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
14.9.12
15 Sep 12: CF
Complete 3 rounds:
Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds*
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser**
Rest 15 seconds
* Substitute 35# KB (or DB) clean and presses alternating arms
**Gasser is a 4 x 50m shuttle sprint (think sideline to sideline on a football field)
Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds*
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser**
Rest 15 seconds
* Substitute 35# KB (or DB) clean and presses alternating arms
**Gasser is a 4 x 50m shuttle sprint (think sideline to sideline on a football field)
13.9.12
14 Sep 12: STR + CF
STRENGTH:
DE: Deadlift 10x2 @ 65% of 1RM on :60
CF WOD:
For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)
30 - Pull Ups
Post time to comments.
DE: Deadlift 10x2 @ 65% of 1RM on :60
CF WOD:
For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)
30 - Pull Ups
Post time to comments.
12.9.12
13 Sep 12: CFE
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (THU): 2 – 5 x 200m w/ 90sec rest
Bike (THU): 2 – 6 x 2M w/ 2 min spin/rest
Run (THU): 5 x 800m w/ 3 min rest
Row (THU): 5 x 800m w/ 3 min rest
Ruck (THU): 5 x 800m @ 35# Ruck/Boots/Utesw/ 3 min rest
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
Choose ONE of the following sports:
Swim (THU): 2 – 5 x 200m w/ 90sec rest
Bike (THU): 2 – 6 x 2M w/ 2 min spin/rest
Run (THU): 5 x 800m w/ 3 min rest
Row (THU): 5 x 800m w/ 3 min rest
Ruck (THU): 5 x 800m @ 35# Ruck/Boots/Utesw/ 3 min rest
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
11.9.12
12 Sep 12: CF
CFE STRENGTH & CONDITIONING WOD:
3 Rounds For Time:
Row 500m
15 - KB Swing (1.5/1)
15 - Knees to Elbows
Post time to comments
3 Rounds For Time:
Row 500m
15 - KB Swing (1.5/1)
15 - Knees to Elbows
Post time to comments
10.9.12
11 Sep 12: STR + CFE
STRENGTH:
DE: Bench Press 7x3 @ 60% 1RM
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 10-20 x 50m on 1 min
Bike (TUE): 10-15 x 1/4M on 1 min
Run (TUE): 6-12 x 200m w/ 2 min rest
Row (TUE): 6-12 x 200m w/ 2 min rest
Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
DE: Bench Press 7x3 @ 60% 1RM
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (TUE): 10-20 x 50m on 1 min
Bike (TUE): 10-15 x 1/4M on 1 min
Run (TUE): 6-12 x 200m w/ 2 min rest
Row (TUE): 6-12 x 200m w/ 2 min rest
Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min
Post sport and distances to comments. Maintain consistently difficult efforts across all sets.
9.9.12
10 Sep 12: CF
CF WOD:
As Many Reps As Possible in 10:00 of:
Run 800m
150 - Double Unders
Max Reps Box Jumps (24"/20")
(Score is # of Box Jumps)
Post score to comments.
As Many Reps As Possible in 10:00 of:
Run 800m
150 - Double Unders
Max Reps Box Jumps (24"/20")
(Score is # of Box Jumps)
Post score to comments.
8.9.12
9 Sep 12: CFE + AR
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 1200m @ 95% of 1200m TT pace
Bike (SUN): 20M @ 95% of 20M TT pace
Run (SUN): 15k @ 95% of 15k TT pace
C2 Row (SUN): 15k @ 95% of 15k TT pace
Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Choose ONE of the following sports:
Swim (SUN): 1200m @ 95% of 1200m TT pace
Bike (SUN): 20M @ 95% of 20M TT pace
Run (SUN): 15k @ 95% of 15k TT pace
C2 Row (SUN): 15k @ 95% of 15k TT pace
Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest
Post sport and times to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
7.9.12
8 Sep 12: CF
CF WOD:
For Time:
15 - Kettlebell Snatches R-Arm (1.5/1)15 - Kettlebell Snatches L-Arm (1.5/1)
Run 800m
15 - Kettlebell Snatches R-Arm (1.5/1)
15 - Kettlebell Snatches L-Arm (1.5/1)
Run 8oom
Post time to comments.
6.9.12
7 Sep 12: STR + CF
STRENGTH:
DE: Box Squat 10x2 on :60 (To a 12" box)
Post loads to comments. Rest 5:00-10:00 then perform CF WOD.
CF WOD:
5 Rounds For Time Of:
5 - Power Snatch
10 - Toes- to Bar
Post time to comments.
DE: Box Squat 10x2 on :60 (To a 12" box)
Post loads to comments. Rest 5:00-10:00 then perform CF WOD.
CF WOD:
5 Rounds For Time Of:
5 - Power Snatch
10 - Toes- to Bar
Post time to comments.
5.9.12
6 Sep 12: CFE
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (THU): 10-12 x 30:30, use pool or open water
Bike (THU): 10-12 x 30:30, If you've got a hill, use it!
Run (THU): 10-12 x 30:30, If you've got a hill, use it!
C2 Row (THU): 10-12 x 30:30, damper setting is athlete's choice
Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you've got a hill or rough terrain, use it!
Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.
Choose ONE of the following sports:
Swim (THU): 10-12 x 30:30, use pool or open water
Bike (THU): 10-12 x 30:30, If you've got a hill, use it!
Run (THU): 10-12 x 30:30, If you've got a hill, use it!
C2 Row (THU): 10-12 x 30:30, damper setting is athlete's choice
Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you've got a hill or rough terrain, use it!
Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.
4.9.12
5 Sep 12: CF
CF WOD:
As many rounds as possible in 12:00 of:
10 - Ring Rows
20 - Air Squats
Post time to comments.
As many rounds as possible in 12:00 of:
10 - Ring Rows
20 - Air Squats
Post time to comments.
3.9.12
4 Sep 12: STR + CFE
CF WOD:
1 - 1 - 1 - 1 - 1 - 1 - 1
Clean
Post loads to comments.
ENDURANCE WOD:
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Bike (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Run (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Ruck (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, load for ruck is 35#'s
Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.
1 - 1 - 1 - 1 - 1 - 1 - 1
Clean
Post loads to comments.
ENDURANCE WOD:
Single-Sport (SS)
Choose ONE of the following sports:
Swim (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Bike (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Run (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
C2 Row (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
Ruck (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, load for ruck is 35#'s
Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.