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Lör 2: Q Performance – Pistolero

Osså veckofinalen… tyvärr bara med 1 grym rutinerad, resten halv-rookies.

Samma goa jobbiga som i måndags & tisdags. Luriga KB komplexer & BW…

Grymt bra insats, oavsett nivå och tyngd på klot/vana.

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog + Ginga/fr.kick

 

—- 4/4, 4 Rounds —-

 

KB ½ eight- squat- press + ½ eight/switch/rev lunge

  • BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

  • BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

  • BW low underplank-switch- pushup

 

BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

 

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Lör 1: Q Elite – Pasitilov

Nästan innan öppning…. 2 megarutinerade Q:elitare i en skön morgonbatalj 🙂

Styrka, komplexer, puls, balans, kontroll, rörlighet, spänst, uthållighet, twistar… allt-i-ett som vanligt.

Osså en fet pulsig finisher på det..

Q Elite – Pasitilov

Warmup: BW Complex

 

—— 3/3/6, 2 Rounds —

KB24 Pasitilov Complex L/R

d.clean½ eight switch/snatch – sidesquat- sideclean switch n twist press

KB20 knee snatch + BW fr.kick turn L/R

  • BW s.leg deckroll- fr.kick/jump/stance

CB Bruiser/Bosu hike clean/halo/tip/rev lunge L/R

CB/Bosu s.leg dbl light – swipe/switch/oh fly’s/RDL L/R

BW low glide plank/ leg swipe2- glide back

BW quad – wall jump + small jumps X2 ( 4th – fr.kick spin n wall jump)

+

MB power wall slams L/R 6&6

 

—– Finisher: 4/8/16 + 16 x3

KB dbl hike clean // outside swing n pull // torito walk

Skipull stance swipe

Ons: Q Elite – eSquare

Nytt ställe, nya kombos.. fet go ny Q Elite med över 6000 kg.

Tyngd, uthållighet, vridningar och härliga snurr/pulstoppar…

Och precis lika bra som alltid… 🙂

Q Elite – eSquare

Warmup: BW Complex

 

—- 5/5, 4 Rounds — total 6024kg

 

KB32/40 stance hike clean/ switch catch L/R

KB24 ½ eight switch snatch – sideclean switch n press

+

BW sit-thru reach- under scorpio

 

KB24/32 hollow pullover alt leg crunch

KB32/24 dbl windmill ( vari oh/under d.lift , stance deadlift

+

BW shintwist reach+ spine twist+ bridge

 

— Bonus: 5/4/3

BW strict back-pullup

KB40 deadclean L/R

KB32 deadclean n jerk L/R

 

— Finisher: 32/8 x 2

Skipull stance swipe // Airbike

KB32 rtw w stop

Tis 2: Q Performance – Pistolero

Tisdags-Q = 2 från fullt, och en riktig batalj!!

Start på 24:or, sen tom 28:or och 32:or… Imponerande!!

Bra tryck genom hela, dock utan finishern…. hörde jag lördag? 😉

Grymt jobbat alla

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

Ginga/fr.kick

 

—- 4/4, 4 Rounds —-

 

KB ½ eight- squat- press + ½ eight/switch/rev lunge

  • BW 2-step pushup + (air knee kick)

 

KB hollow pullover alt knee-crunch L/R – sq/kneedip

  • BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

 

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

  • BW low underplank-switch- pushup

 

BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

 

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Tis 1: Q Elite – Aritmo

Först ut… en Q Elite med lite nya “sköna” kombos…

KB, Bosu, Clubbells, bodyweight & pullmachine.

Lite lagom grym mao 😉

Q Elite – Aritmo

Warmup: BW Complex

Halo – twist – inch/x-dog + Ginga/fr.kick

 

——- 5/5, 2 Rounds —-

 

Bosu/CB –  balance s leg twist reach mm

Bosu/CB – dbl swipe n flag squat

  • BW s.leg deckroll- ½ rev fr.kick/scorpio switch

 

KB dbl – Algiz squat ( press-oh V-squat)

KB dbl – Algiz press ( split sit – curl-press + alt side bent)

  • BW sit-thru under-scorpio flow

 

PM kneeing twist flag pull L/R

PM kneeing quad flys L/R

  • BW s.leg deckroll- ½ rev fr.kick/scorpio switch

 

BW/KB anchor s.leg twist leg flag raise L/R

KB40 dbl  farmhold 

 

—————

  • Sit-twist spin + spinaltwist + full bridge L/R

Mån: Q Performance – Pistolero

Full måndagsklass, och en ny liten fullträff a la Q 😉

4 tunga, blöta och utmattande rundor KB komplexer & bodyweight.

Tyngd, styrka, koordination, puls, spänst, core, vrid, hopp & rörlighet,  men finishern varken behövdes eller hanns med.

Lördag kanske? Weekend-final?   Strålande insats idag. Nya som super-rutinerade..

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

ginga/fr.kick

 

—- 4/4, 4 Rounds —-

 

KB ½ eight- squat- press + ½ eight/switch/rev lunge

  • BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

  • BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

  • BW low underplank-switch- pushup

 

BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

 

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Sön: Q Elite – Messer Drop

Holy moly… en riktig söndagsköttare! Lika blött inne som ute..

Bosubalans, BW, spins + 5120 kg KB och 100 dubbelrep-slams

Sen var de 2 grymma original-Q:arna helt slut… 😉  Boooom…

Q Elite – Messer Drop

Warmup:  BW Complex

 

—- 4/4, 2 Rounds —-

Bosu s.leg hiphinge n rot touch L/R

Bosu/Bulgarian spin sidesquat

Band/Bosu lunge twistflag L/R

+

KB 32/40 dbl deadlift vari L/R

KB 32 renegade row

KB 32 dbl ½ bridge press

+

KB20 kneeing d.clean BU n undersnatch L/R

  • BW sit-thru under-scorpio flow

KB32 stance hike – rev stance goblet catch L/R

  • BW hi & lo salsa plank

 

—- Finisher: x 4 —–

Rope dbl alt forward/rev stance slam 10/10 + 10 (3&4)

KB24 dbl hike clean- squat  n press (varis)

BW legraise twister

Tor: Q Elite – Slam Botzer

Äntligen…  slams, slams, dunkar och lite mer slams 😉

Giftig blöte-runda med Bosu balans, tunga KB komplexer, medball slams, BW, boxjumps plus och massa dubbla repslams..

Xtra dunder-core och puls-tryckar-finisher… Puh. Helblött..

Q Elite – Slam Botzer

Warmup: BW Complex

 

—– 5/5, 2-3 Rounds —-

Bosu s.leg hiphinge n rot touch L/R

Bosu /band hold s.leg pistol squat L/R

+

KB24/20 quadturn n sit-out/bridge press L/R

KB24/20 kneeing d.clean n undersnatch L/R

KB24/20 stanceclean- spin/stance switch L/R

KB24 dbl pushup- d.clean- squat

+

MB s.leg slam L/R

MB alt rev stance slam ( + halo rotation)

+

BAR  V-pullups

Jumpbox lateral dbl step over

Rope Dbl alt forward/rev stance slam 10/10

+

BW fr.kick spin- crabturn- expl- tripod reach

 

—– ABSolution: x2

KB dbl situp

Bosu/Band twist L/R

BW sit twist -to- leg raise twister L/R

 

— Finisher: 32/8/16  X2

Stance skipull

KB alt clean n press

Rope Dbl stance slams

Tis 2: Q Performance – DeltaBox

Tisdags-Q med ett flång nytt/tungt/go/pulsigt upplägg… med grymma rutinerade ( och 2 rookies) Q:are.

4 rundor med 4 tunga komplexer. CB, KB, medball och BW..

En finisher på det.. och alla va härligt matta. Superio!! 🙂

Q Performance – DeltaBox

Warmup: BW Complex

Sq- rev crab+ quadpress 4- sq- low lunge/twist/fr.kick- dog/hindu

–knneing windmill – scorpio- crabturn- bridge- rev scorpio

 

—- 3/3/6, 4 Rounds —–

 

CB Bruiser – hike clean- halo- swing/ gripswitch squat

KB M-flow – kneeing snatch- windmill- bridge- scorpio- crabturn — back L/R

MB pushdown- legswipe2- pushup-  tuckin – sonnon slam

BW/wall – quadjump – sq/jump tuck- quadjump- wall sprawl

 

——- Finisher: x 2

KB Haloooo 3/3/6 – stand+sq – rev lunge+sq –  kneeing

Bosu – mtn climber 40

 

— Stretch

Tis 1: Q Elite – BlackPire

Eget litet monster innan Q-klass..

KB 40/32/28/24 och en jäkla massa kroppsvikt med  band..

Osså liten finisher på det… Behöver jag säga mer? 😉  Gotterunda..

Q Elite – BlackPire

Warmup: BW Complex

Sq- rev crab+ quadpress 4- sq- low lunge/twist/fr.kick- dog/hindu

—- Powerblade

 

—– 4/4, 3-4 Rounds —-

KB40 stance outside deadlift L/R

  • BW/Band frontkick n rolldown-pushup  L/R

KB32 stance hike – rev stance goblet catch L/R

  • BW/Band sit twist flow w leg swipe  L/R

KB24 ½ eight – snatchswitch n sideclean switch L/R

  • BW/Band quad pose oh pull

 

——- Finisher: x 2

KB40 d.clean- KB32 d.clean/press- KB28 d.halo L/R

BW sit-thru wall touch

Bosu/ KB24 – alt jack-knife