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

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

Sön: Q Elite – Yellowstone

Söndags-Q med en jäkla massa cirklar, svep, vridningar, twistar, drag och core genom hela..

TRX Rip med PM och KB/TRX

Turborunda innan jobb..

Q Elite – Yellowstone

Warmup: BW Complex

—– 5/5, 3-4 Rounds

KB FP – outside stance swing/switch/stance BU clean L/R

TRX s.hand underpull- elbow twister L/R

+

TRX Rip/PM – under circles  L/R

TRX Rip/PM – over circles/ stance step L/R

TRX Rip/PM – squat/ paddle power-row L/R

TRX Rip/PM – stance back shot L/R

TRX Rip/PM – leg.kick/turn/down press L/R

Lör: Q Elite – zEscobar Payne

Tidig lördags-start… med 2 rutinerade goa Q-gubbar som rörde till i grytan ordentligt.

Update på torsdagens monster..  riktigt goa utmaningar och pulstoppar 😉

Svinjobbigt mao..hehe

Q Elite – zEscobar Payne

Warmup: BW Complex

—— 4/4, 2 Rounds —-

KB24 Comp – row- d.clean/press- side squat- sideclean/switch

BW strict pullup- inch- glide push- leg swipe 2

KB/Bosu – rocket squat + BU clean L/R

BW strict pullup- inch- leg swipe 2- push- inch

+

KB24 dbl bridge floorpress n OH pullover

MB alt dead X-bug

Bosu/Band twist L/R

Bosu s.leg side plank crunch n twist L/R

—— 3rd round 8/8

KB24 Comp – row- d.clean/press- side squat- sideclean/switch

+

KB24 dbl hike n clean

BW strict pullup- inch- leg swipe 2- push- inch

KB24 dbl bridge floorpress n OH pullover

Band twist L/R

—- Finisher: 8/32 X 2

MB alt stance oh slam

Bosu dbl step – band resist

— stretch