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Lör 2: Q AniMotion –  Reponia

Ojoj.. 13 pers en lördag fm varav 99% rookies till kroppsvikt och Q movs.. 😉

Och som de fick kämpa och tänka. Ovant. Nästan som en liten workshop på 45 min..

Men en hel del som fick rätsida på höger/vänster.. till slut.

Andra inte 😉

Anna visade var skåpet skall stå!

Q AniMotion 202 –  Reponia

Warmup: BW Complex – teacup, quad, ginga, crabturn

 

—— 10, 3 Rounds ———————–

 

Stance fr.kick – surf back – switchjump

-Pushup n rolldown pushup

 

Quad press- squat jump

-Sit-thru n pushup 

 

Frontkick dynamic + spin

-crabturn TGU sit down/up

 

Ginga n ½ in + hand-touch 3-1

-Scorpio flow + foot-tap

 

2-step pushup

– s.hand sprawl

 

————- ABSolution x 2

Butterfly situp

X-knee legraise n touch

 

–Stretch

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Mån: Q AniMotion TAB 72

En riktig goer pulstoppare… Lite sköna KB twistar i början och slut. Som huvudnummer sattes en 72 rundors tab-intervaller… Animal/tacfit o sprints..

Blir till att köras med olika varianter framöver 🙂

Q AniMotion TAB 72

Warmup 8

KB dbl sidecleans
InchWorm + squat jumps low

20/10 x 12 , 2 rounds/set

Sit-thru forw
Spider Pushups vari
Sprints

Ape sidewalk
Beast Sidewalk
Sprints

Slow Ctrl Sit-thru
Crabturn
Sprints

KB dbl sidecleans
InchWorm + squat jumps low

ABSolution:
KB dbl situps
Bosu pilates twist

Posted by on Jun 24, 2013 in Bilder, Q AniMotion, Q-Fit, Workout | Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 0 comments

Tis: AniMotion Escalade

Ja men d va då…;-)  Den tog gött den med. Bra skön puls genom hela.. Småsegt vid 10-8 dock..

En riktigt skön tisdagslirare i gott sällskap 🙂

Q AniMotion Escalade

BB deadlift, BB biceps

2-4-6-8-10-8-6-4-2

Pullups
Sit-thru dbl
Scorpio pushups
Airbourne s.leg squats
Soma Lunges w split jumps

ABSolution : knee slams, kb russian twist, ball rollouts

TAB: sprints // rocca forearm, crabturn, side beast, apewalk

Posted by on Jun 18, 2013 in Bilder, Q AniMotion, Workout | Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 0 comments

Tis: AniMotion MonkeyMix

Ett gästspel på Kompassen… AniMotion MonkeyMix. Tunga kettlebells och massa apewalks mellan. Triceps o framsida lår fick sig en rejäl genomkörare… Puh.

Q AniMotion MonkeyMix

3 rounds of:

KB dbl sw-cl-jerk 5

– – -apewalk vari

KB rtw w stop 10

– – – apewalk vari

KB goblet + biceps 5

– – -apewalk vari/ frontkicks

Glide pushplank up 5

– – -apewalk vari/ sitthru ctrl

Pullups full+knees up 5

– – -InchWorm pushup2/ frontkicks

 

ABSolution:

Dbl kb situps 8

KB russian twist 16

Bosu 8-8-16

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Lör: Q AniMotion Pistol

Ny go lördag… med ett grymt drag. Sved gott överallt, o lite vila. Lite blött om man säger så. Frontkicks o geckos mot slutet satt fint 😉

Kroppsvikt e goa grejer…


Q AniMotion Pistol

Warmup 8 min

Skill: balldips, rev plank turnwalks 3×10

30/10, 3 rounds

S.leg squat L
S.leg squat R
S.leg inchworm + handsoff pushup L
S.leg inchworm + handsoff pushup R
Decksquat w alt s.leg airborne jump
Jump-pullups + knees to bar
Plyo pushups (bb)
Quadjump + sit thru 2
Somatouch + rockstarplank
Frontkicks
Gecko alt
Dog presses

ABSolution: 10 min swing/plank vari

Bonus…. TAB: sprints // animals

Posted by on Jun 8, 2013 in Bilder, Q AniMotion, Workout | Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 0 comments

Lör: Q AniMotion Commando II

Riiiiiktigt go skön lördagsstart. Bitande och varmt i hörnan..

Första Spiderpushups och de snabba ApeWalks satt fint…hehe.

Och Geckos.. och commando pullups.. och glideplanksen.. 😉

Q AniMotion Commando II

Warmup 8

Skill: ball balance, bosu balance

6x 40/20-4, 40 rest

Spider Pushups // superman
Commando pullups // wheelouts
Gecko // sit-thru ctrl
Apewalk // Hindu pushup
Glide pushplank // InchWorm
Revolving table // Gladiator plank

ABSolution: ball pil rollout, backlift, leglift

 

Posted by on Jun 1, 2013 in Bilder, Q AniMotion, Workout | Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 Strict Standards: Only variables should be assigned by reference in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/epanel/custom_functions.php on line 919 0 comments