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Lör 2: Q Elite Mono – Mascopi 4

Och lördagens Q klass blev en grym  Q Elite Mono istället. 🙂

Utmaningar, tyngd, komplexer och lika bra jobbat som alltid!

Grymt jobbat Holger!!

Q Elite – Mascopi 4

Warmup: BW Complex

 

—-  3-4 Rounds – 4/4 —–

 

KB dbl deadlift vari 12

 

KB Barkos Complex L/R

Kneeing clean/press- sit-thru/bridge/rev low oh lunge/knee clean/switch- sq

 

CB Bruiser Complex

– hike clean/halo/gripswitch squat/tip rev lunge

 

BW Complex flow

Loaded beast- jump fr.kick – crocodile reach

twosteps-pushup

plank/under/swipekick

elbow dip + low scorpio

 

Finisher: ——— 3 Rounds

Rope stance waves 16/16

Box kicks

Bosu/Bulgarian 8-8-16 x2

Lör 1: Q Elite – Mascopi 4

Tidig lördag.. då dundrade 2 super-rutinerade Q-gubbs in och brända av en FET repris på torsdagens monster..

3 rundor med 32:or, 24:an, the Bruiser, kroppsvikt, boxkicks, rep, bosu & bulgarian..

Fick lite friskluft oxå via öppna fönster. Sjukt kul/jobbigt & utmanande!!

Q Elite – Mascopi 4

Warmup: BW Complex

 

—-  3 Rounds – 4/4 —–

KB dbl deadlift vari 12

 

KB Barkos Complex L/R

Kneeing clean/press- sit-thru/bridge/rev low oh lunge/knee clean/switch- sq

 

CB Bruiser Complex

– hike clean/halo/gripswitch squat/tip rev lunge

 

BW Complex flow

Loaded beast- jump fr.kick – crocodile reach

twosteps-pushup

plank/under/swipekick

elbow dip + low scorpio

 

Finisher 1: ——— 3-4 Rounds

Rope stance waves 16/16

Box kicks

Bosu/Bulgarian 8-8-16 x2

 

Xtra: 3-4 Rounds

KB32 dbl farmhold + cross swing

CB Bruiser alt V-swing

Tor: Q Elite – Mascopi 4

Egen Q Elite på ledig torsdag…

3 rundor, 4500 kg, 3 finishers, super-CORE.

32:or, 24, the Bruiser, BW elite-mix, rep, kicks, bosu, farmhold & V-swings..

Sen va en nöjd ( och matt) 😉  Troligtvis fet repris på lördag för Q gänget!!

Q Elite – Mascopi 4

Warmup: BW Complex

 

—-  3 Rounds – 4/4 —–

KB dbl deadlift vari 12

+

KB Barkos Complex L/R

Kneeing clean/press- sit-thru/bridge/rev low oh lunge/knee clean/switch- sq

 

CB Bruiser Complex

– hike clean/halo/gripswitch squat/dip lunge

 

BW Complex flow

Loaded beast- jump fr.kick – crocodile reach

  • twosteps-pushup
  • plank/under/swipekick
  • elbow dip + low scorpio

 

Finisher 1: ——— 3 Rounds

Rope stance waves 16/16

Box kicks

Bosu/Bulgarian 8-8-16 x2

 

Xtra: x3

KB32 dbl farmhold + cross swing

CB Bruiser alt V-swing

Ons: Q Performance – Lunafor

Grymt och svettigt tryck på full onsdags-Q..  Alla både rutinerade, starka och taggade.

4 feta rundor tyngd med KB komplexer och utmanande BW mellan.  Core och finisher x 4.

Koordinationsutmaningar 😉 .. Sjukt bra jobbat av alla!

Q Performance – Lunafor

Warmup: BW Complex

Sq- quad 4- dyn low lunge/swipe 4- dog/press 4- inch

TGU + oh squat

 

——4/8, 4 Rounds ————————

KB Luka Complex L/R x 2

Bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2

+

BW Loaded beast- jump fr.kick – crocodile reach L/R

TGU L/R x 2

BW twosteps-pushup

 

—— ABSolution: 40/8 x2 —————

KB side-dips

BW legraise twist to ceiling

 

——- Finisher: —————————–

20/20/20+ 60 rest, 3 Rounds

KB deadpull/press – BW 2hand frontkick – KB stance RTW w stop

 

—– Stretch—-

Tis 2: Q Performance – Lunafor

Osså veckans goa Q Performance…

Grym liten grabb-kvartett betade av 4 rundor tyngd/puls/kroppskontroll/rörlighet i högt tempo..

xtra core och en rejäl finisher på det!

Och fick utmana hjärna/kropp rejält på kroppsvikten 😉

Q Performance – Lunafor

Warmup: BW Complex

Sq- quad 4- dyn low lunge/swipe 4- dog/press 4- inch

TGU + oh squat

 

——4/8, 4 Rounds ————————

KB Luka Complex L/R x 2

Bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2

+

BW Loaded beast- jump fr.kick – crocodile reach L/R

TGU L/R x 2

BW twosteps-pushup

 

—— ABSolution: 40/8 x2 —————

KB side-dips

BW legraise twist to ceiling

 

——- Finisher: —————————–

20/20/20+ 60 rest, 3 Rounds

KB deadpull/press – BW 2hand frontkick – KB stance RTW w stop

 

—– Stretch—

Tis 1: Q Elite – Mezcari RAC

Ny smått dödlig Q Elite… nya kombos, kontroll/styrka/speed/rörlighet/puls/core.

KB, KB, BW, bulgarian, Bosu, TRX Rip, BW, TRX, rep, boxkcks, toritos, crosscore och parallettes…

2 feta triple-finishers på det.. sen så va man nöjd och rejält blöt.

Tummen upp på allt!

Q Elite – Mezcari RAC

Warmup: BW Complex

 

—– 4/8, 3 Rounds ——-

KB suitcase lift varis

KB Complex – stance snatch/ sideswing switch/ plyo press

  • BW Loaded beast- jump fr.kick – crocodile reach L/R

 

Bulgarian spinpull

Bosu/TRX Rip dbl step n hockey shot

  • BW twosteps-pushup

 

BW 2hands fr.kick SLOW

TRX dbl wide pullups

 

Finisher 1: ——— 3 Rounds

Rope stance waves 16/16

Box kicks

Bosu+Bulgarian 8-8-16 x 2

 

Finisher 2: ——— 3 Rounds — 10/5/5 ———-

KB20 dbl torito-swing-clean forward/rev

CrossCore low sliding door fallout

BAR dyn L-sit

 

— kinstretch flow + calves

Mån: Q Performance BASIC – Lunafor

10 blev 4 (?!), som sen steg upp till 7.. Veckans nya Q upplägg avklarat… idag som Basic.

4 rundor tunga KB komplexer varvat med nya och utmanande BW movs mellan..

Less is more. Grymt jobbat av er i värmen och kvava luften!!

Imorgon smaskar vi upp en nivå till.. 😉

Q Performance BASIC – Lunafor

Warmup: BW Complex

Sq- quad 4- dyn low lunge/swipe 4- dog/press 4- inch

TGU + oh squat

 

——4/8, 4 Rounds ————————

 

KB Luka Complex L/R x 2

Bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2

+

BW Loaded beast- jump fr.kick – crocodile reach L/R

KB TGU L/R x 2

BW twosteps-pushup

 

—————————————————

ABSolution: 40/8 x2

KB side-dips

BW legraise twist to ceiling

 

—– Stretch—-

Sön: Q AniMotion Tabata 197 Cross-Mix

Söndags-Q a la kroppsvikt…

Riktigt riktigt sjöblött, och utmaningar i koordination/styrka för de flesta.

Q AniMotion Tabata 197 Cross-Mix

Warmup: BW Complex

————————————-

TAB: Ginga n frontkick

TAB: alt X- rev pushup

 

30/30/30

Sit-thru n sprawl

Revolving twist pushup

Butterfly situps

 

TAB: DYN fr.kick – rev scorpio -fr.kick- rev scorpio – same side

TAB: Hand-off pushup w OH sunswipe

 

30/30/30 Finisher:

Deckroll +knee-in + s.leg leg jump

Quad- elbow walkup/dow

BW s.leg sprawl n tuckjump

————————————-

Stretch:

4/4  breathing +

Lör: Q Elite – Black Luka

Håll i hatten…  Inch- cobra/X-dog- tuckin- crabturn/bridge- tuckout- low crawl back- kneedip- rollup, rev lunge/fr.kick- thai-twist 2- sq/sprawl– push/touch 2- V-dog/twist- rollup, deadlift  – dbl, suitcase, RDL, bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2, loaded beast- jump fr.kick – crocodile reach, twosteps-pushup, plank/under/swipekick, elbow dip + low scorpio, KB oh legraise + flag, renegade row hold, rope twistslams, box kicks, rope stance waves, dbl hike cleans, farmwalk…

En vanlig Q Elite med andra ord.. 🙂  Puh… en dödlig liten rackare.

Q Elite – Black Luka

Warmup: BW Complex

Inch- cobra/X-dog– tuckin- crabturn/bridge– tuckout- low crawl back- kneedip– rollup

Rev lunge/fr.kickthai-twist 2- sq/sprawl– push/touch 2- V-dog/twist– rollup

 

——- 4/8, 3 Rounds ———

KB32 dbl – deadlift  – dbl, suitcase, RDL

 

KB Luka Complex L/R x 2

Bent row 2- hike clean/offset rev lunge 2- press 2- oh squat/windmill 2

 

  • + alt

BW Loaded beast- jump fr.kick – crocodile reach

BW twosteps-pushup

BW plank/under/swipekick

BW elbow dip + low scorpio

 

ABSolution/Finisher: x3

KB oh legraise + flag

KB32 Renegade row hold

+

Rope twistslams

Box kicks

 

Finisher 2: x3

Rope stance waves 16/16

KB24 dbl hike cleans

 

Stretch + KB 32 dbl farmwalk varis

Tor 2: Q Performance – KB Dynamix workshop

Mitt i mellan 2 spännande VM matcher.. så drog ett Q gäng fram nästan all KB’s och körde en workshop.

Clean, snatches, swings, revolver, tgu, jerks, rtw, 1/2 eight, deads, sprinter, V-swings, BU, sideswings, hike, goblet etc etc..

Fick testat med olika vikter och finslipat teknik. Och utmanat 🙂