General: 6:00
1:00 row
1:00 6 step back lunge + 6 air squat (slow AMRAP)
3 rounds
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Specific 7:00
5 Front squat
5 Barbell (squat stance) push press
5 Thruster (focus on up sequence 1 at a time, building speed through press)
5 Thruster (focus on cycling receiving bar smoothly into rack prior to squat)
1×3 at light weight to prep for strength
(12:00)
Every 2:00 x 6 sets
Execute 3 thrusters from the floor.
*Goal here is to build well past the workout weight you choose as a primer.
RXConditioning (26:00)
“Kalsu”
100 Thrusters for time. (135/95lb.)
EMOM 5 Burpees (regular)
Goal: Sub 22:00
Time cap: 26:00
Intermediate
“Kalsu”
100 Thrusters for time. (95/65lb.)
EMOM 4 Burpees (regular)
Baseline
“Kalsu”
50 Thrusters for time. (35/15lb.)
EMOM 1 Burpee (regular)
(8:00)
1:00 pigeon each leg
1:00 couch each leg
2:00 foam roll quads and glutes
Today we will challenge ourselves again with some “heavy” but in a very different way. This benchmark workout is one that is loved by many and hated by more. James “Bob” Kalsu, a former All-American football player for the University of Oklahoma and drafted by the Buffalo Bills, tragically died in the Vietnam War in 1970, becoming the only active professional athlete to die in combat in Vietnam. As always during the difficult moments, it is best to remember the reason for “hero” workouts, which is to remember and honor those they are named after.