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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