As requested by Josh Treutler (he will be performing this “Hottle Hell” style as he is out of town all week.
James Robert “Bob” Kalsu (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.
Freedom WOD Classes
Warm Up: 5 mins
2 Rounds Unloaded bar bell
8 Front Squats
8 Push Press
3 Burpees
Strength: 15 Mins
Functional Over Reaching Week
Front Squats
5×3 @ 85% + 5lbs
Metcon: 20 Min Cap
“Kalsu”
100 Thrusters 135/95 for Time
Every Minute on the Minute
5 Burpees (Scale 3 Burpees)
Scaled weight options: (115,75), (95,65), or (75,45) etc..
Scaled rep options: 80 thrusters, 60 thrusters, or 50 thrusters
Scaled Burpee options: 3 EMOM
This can also be performed with DBs 35/20 and is dubbed “Hotel Hell” as a road wod replacement for Kalsu.
Your goal when choosing a weight is pick something you can get 6-10 reps each min.
Kalsu is considered to be one of if not the hardest crossfit hero workout. Take a look at the story behind it…and scale appropriately!
https://athleticmuscle.net/kalsu-one-of-the-hardest-crossfit-workouts/
Elite Competition Class
Back Squat
On the 2:00 x 6 Sets:
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.
Power Snatch Technique
“On the :45s” x 12:
Interval #1 – 3 Snatch Grip Push Jerks
Interval #2 – 3 Muscle Snatches
Conditioning
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (135/95)
Aerobic Capacity
AMRAP 9:
Max Calorie Erg Bike*
*On the 0:00, 3:00, and 6:00:
25/18 Calorie Ski Erg
Brother Bros Barbell Club
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps
Build over the course of the 4 sets.
B
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep
*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch
*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk
D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4-5 reps @ your 7-RM Back Squat Weight
E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds
Performance Power Training
Monday, May 20th 2019
Jet Fuel: Bike arms only 3 minutes
3x
Weighted Low Bear Crawl
(forward backward side2side)
10 Pushups
20 Facepulls
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
10×3 @55%
5×3 @60%
GainCity:
-Overhead Hold
3x30seconds **Load the barbell to your 1rm shoulder press weight. Perform a push press to get the weight overhead and upon achieving a full lockout, hold for 30 seconds**
-Sled Rows
3×100 Heavy
-Arms/Shoulders
X100 **Any variation of bicep curl, tricep ext, and shoulder boulder builder, 100 reps of each, broken up anyway**
After Burner:
10x
20 Seconds on, 10 seconds off:
Battle Ropes
**Sub for: 20 seconds ON, 10 seconds OFF, Low bear crawl if you dont have ropes. In a low bear crawl, hips are low so your back is flat and your legs are bent with your knees underneath you. Move Fast**
***The clock is switched this week, so the work time is double and the rest is cut in half***
