Tomorrow we will be performing the ‘CFM 12 Days of Christmas Partner Workout’.
This workout is a longer than normal workout, to help with your understanding of the workout we have included some demonstrational videos linked below. This workout is a longer than normal workout so get ready for a big session!
You will be performing the workout like this….
Partner 1 performs 1 Deadlift, Partner 2 performs 1 Deadlift
Partner 1 performs 2 Power Cleans, 1 Deadlift, Partner 2 performs 2 Power Cleans, 1 Deadlift
Partner 1 performs 3 Thrusters, 2 Power Cleans, 1 Deadlift, Partner 2 performs 3 Thrusters, 2 Power Cleans, 1 Deadlift.
Etc, Etc, Etc.
Workout:
1 Deadlift (12 reps)
2 Power Cleans (22 reps)
3 Thrusters (30 reps)
4 Ball Slams (36 Reps)
5 Pull-ups (40 Reps)
6 KBS (42 Reps)
7 Wallballs (42 reps)
8 Shoulder to Overhead (40 reps)
9 Box Jumps (36 reps)
10 T2B (30 reps)
11 Lateral Burpees (22 reps)
12 Alt DB Snatches (12 reps)
L2: (Barbell 60kg/40kg) (Slam Ball 15kg/12kg) (Pull-ups) (KB 32kg/24kg) (WB 20/14) (BJ 24/20) (T2B) (DB 22.5kg/15kg)
L1: (Barbell 40kg/30kg) (Slam Ball 12kg/9kg) (Ring Rows) (KB 24kg/16kg) (WB 14/8) (BJ 24/20) (Knee Lifts) (DB 15kg/10kg)