Lör: Q TRX TgRinder

Tidig lördags-Q..  med enbart Q-rookies 😉

Blev massa teknik, utmaningar och trötta kroppar 🙂

Q TRX TgRinder 45-12

Warmup: BW Complex + TRX intro

Sq- crawl- low lunge swipe-pushdown/cobra/dog- inch back L/R

Rev lunge – halo       // Bounce kick

—- 30/10 , 4 Rounds

TRX s.leg rev lunge-s.leg squat – hi jump-switch L/R

• TRX hi pull // hi pull ear

TRX splitsquat jump + knee bounce

• TRX Faked pullups

TRX squat jumps

• TRX s.leg underpull -to- kneecrunch L/R

BW Inch- X-dog + pushup L/R

BW s.hand sprawl // + tuckin

ABSolution: 10 x 2

TRX kneeing twist fallout L/R

TRX alt pilates 90 L/C/R)

BW rev bridge X-touch ( + elbow)

—– Stretch:

Tor 2: Q Performance – Danzieg

Osså ett brokigt lunch-gäng.. 3 rutinerade, 1 återkomling och 1 helt grön.

Samma fina goa Q och samma goa insats. Härlig mättnad efteråt.. 😉

Q Performance – Danzieg

Warmup: BW Complex

Sq- crawl- low lunge/ham- fr.kick/reach – dog/inch

Rev lunge/halo –  

—- 4/4, 3 Rounds —–

KB op RDL L/R

+

KB Danzieg Complex L/R

Semi-cosack row 2 n clean/back – squat/clean- dyn press-oh rev lunge L/R

+

Bosu/BW s.leg sprawl n sidejump bosu bounce L/R

CrossCore super pushup L/R

CB hikeswing n halo + tip/leg crunch L/R

BW decksquat/legraise – alt s.hand bridge pushkick

—– 8/4, 3 Rounds —-

MB/D.B  stance slam n sprawl + decksquat – jump wallpush

BW dbl fr.kick- elbowdip/-pushup/rolldown pushup L/R

Tor 1: Q Elite – Tremor Blac #02

Uppgradering på senaste Q Elite… gött brutal om man säger så.. drygt 6000 kg flyttats 😉

Tyngd, styrka, spänst, puls, rotationer, core, hopp, slams, kontroll, balans.

Precis lika bra som alltid!!

Q Elite – Tremor Blac #02

Warmup: BW Complex

—- 4/4/8, 2 Rounds ————-

KB40 dbl alt stance walk deadlift F/R

KB24 ½ squat – s. row L/R

KB24 renegade row hold – X various pos  L/R

KB24 ½ kneeing clean n press  – sit-out L/R

KB24 twist swing-punch L/R

KB24 close pushups

TRX dyn underpull/ leg switch

D.ball slam + boxjump

Band/BW – sprint dynamic + fr.kick

ABSolution:

Ball – alexia – pike n touch/ leg lift/  wall-leg hold/leg raise/ hipraise

——- Finisher: X 2

Skipull/Bosu – s.leg swipe pull L/R

Box – power kicks

Rope –  twist slams

Tis 2: Q Performance – Danzieg

Och tisdags-gänget brände av en lika fet o go lunch-Q..

Fast idag va det fler 24:or i luften.. samma goa tempo. Blev nästan xtra finisher 😉

Strålande insats som alltid!

Q Performance – Danzieg

Warmup: BW Complex

Sq- crawl- low lunge/ham- fr.kick/reach – dog/inch

Rev lunge/halo –  

—- 4/4, 3 Rounds —–

KB op RDL L/R

+

KB Danzieg Complex L/R

Semi-cosack row 2 n clean/back – squat/clean- dyn press-oh rev lunge L/R

+

Bosu/BW s.leg sprawl n sidejump bosu bounce L/R

CrossCore super pushup L/R

CB hikeswing n halo + tip/leg crunch L/R

BW decksquat/legraise – alt s.hand bridge pushkick

—– 8/4, 3 Rounds —-

MB/D.B  stance slam n sprawl + decksquat – jump wallpush

BW dbl fr.kick- elbowdip/-pushup/rolldown pushup L/R

Tis 1: Q Elite – Tremor Blac

Egen testrunda  med sjukt bra/roliga/jobbiga movs.

Knästående deadcleans, swing-punch, boxjumps, slams, sprintstarts o en jäkla massa core.

2 goa snabba rundor löpning/kb på det.. voila!

Q Elite – Tremor Blac

Warmup: BW Complex

——————-

KB renegade row hold – various pos L/R

KB kneeing d.clean – various pos L/R

KB twist swing-punch L/R

KB kneeing woodchop up L/R

TRX dyn underpull/ leg switch

D.ball slam + boxjump

Band – sprint dynamic L/R

Band – explosive step box jump L/R

Ball – alexia – pike n touch, leg lift, wall-leg hold/leg raise

CC – plank leg crunch, V-pushup

——- ——-

TAB 1: KB stanceswitch clean // treadmill run

TAB 2: KB stanceswitch RTW w stop // treadmill run

Mån: Q Performance – Danzieg

Fullt hus, fullt drag… nya veckans Q Performance på KT!

Trygg o stark skara Q:are, instruktörer och nyare tryckte på rejält..

3 rundor KB komplex, hopp på Bosu, crosscore, clubbell komplex & BW + 3 rundor MB komplex och bitande BW..

Lika grymt jobbat och upplägg som alltid!

Q Performance – Danzieg

Warmup: BW Complex

Sq- crawl- low lunge/ham- fr.kick/reach – dog/inch

Quad n tilt + Rev lunge/halo   

—- 4/4, 3 Rounds —–

KB op RDL L/R

+

KB Danzieg Complex L/R

Semi-cosack row 2 n clean/back – squat/clean- dyn press-oh rev lunge L/R

+

Bosu/BW s.leg sprawl n sidejump bosu bounce L/R

CrossCore super pushup L/R

CB hikeswing n halo + tip/leg crunch L/R

BW decksquat/legraise – alt s.hand bridge pushkick

—– 8/4, 3 Rounds —-

MB/D.B  stance slam n sprawl + decksquat – jump wallpush

BW dbl fr.kick- elbowdip/-pushup/rolldown pushup L/R