Sön: Q Elite – Spetz Barina REPRIS

Söndag-Q i sista minuten.. fet go TUNG repris av gårdagens Elite. Idag med 2 grymma instruktörer..

Bra puls, svett, tryck, småsargade kroppsdelar och tunga movs 😉

Grymt jobbat!!   Plus lite xtra godis/lek på slutet

Q Elite – Spetz Barina

Warmup: BW Complex

——–  4/4, 2 Rounds —-

KB dbl Spetz Komplex

Rev lunge- s.hand deadclean/standup – s.hand squat + press L/R

• BW loaded – dyn frontkick spin L/R

Landmine RDL + switch/pull- lunge press L/R

• BW low scorpio- spider/legout- spiderpushup L/R

Bosu/PM Complex

BU Circle pull /squat

BU Twistpull up L/R

S.hand plank-pull L/R

+

BW CC pushups // hollow plank- ½ getup/ switch/twistpress- s.leg dog

—— ABSolution: 16/8/4/4 x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 10-10-20 L/R

 X-knee flag drops

——- Finisher: x 2

KB80 farmwalk hold n calfpress hold

Deadball alt stanceswitch slams

MB/Bosu twist wall slams L/R

Lör: Q Elite – Spetz Barina

Lördagens lilla kalas-puff… grymt blöt Q Elite i “nya” Q-hörnan ..

Tunga movs, bra tryck och luriga complexer..

Dunder som vanligt!

Q Elite – Spetz Barina

Warmup: BW Complex

——–  4/4, 2 Rounds —-

KB dbl Spetz Komplex

Rev lunge- s.hand deadclean/standup – s.hand squat + press L/R

• BW loaded – dyn frontkick spin L/R

Landmine RDL + switch/pull- lunge press L/R

• BW low scorpio- spider/legout- spiderpushup- low lunge/cosack/reach  L/R

Bosu/PM Complex

BU Circle pull /squat

BU Twistpull up L/R

S.hand plank-pull L/R

+

BW CC pushups // hollow plank- ½ getup/ switch/twistpress- s.leg dog

—— ABSolution: x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 8-8-16

BW X-knee flag drops

——- Finisher: x 2

KB80 farmwalk hold n calfpress hold

Deadball stanceswitch slams

MB/Bosu twist wall slams L/R

Tor: Q Elite – Magalpha

Ledig torsdag.. h-värk.. och så blir det en riktig ubris brutalis!!

25 blytunga movs, 2 rundor, drygt 5000 kg och 2 olika finishers… Puh.

Massa idéer inför kommande vårstart med Q Performance 🙂

Q Elite – Magalpha

Warmup: BW Complex + skipull

——— 4/4, 2 Rounds ——————-

KB40 deadlift + farmwalk + sumolift/rdl

CB Bruiser hike n halo n swingcatch/squat

BW scorpio pushup – spider/legout L/R

KB24 BU clean- snatch/oh lunge- sideswing/oh twist squat – alt side

BW quad-squat- 360 backturn/sit-out- straight leglift -L/R

Box/Ball elevated pushup  L/R

Ball ½ sideplank balance L/R

Bosu/Bulgarian 8-8-16 – off x2

BW CC pushups (hollow plank- ½ getup/ switch/twistpress)

—– Finisher 1: 32/8/16 x 2

Skipull stance jump-swipes

MB Stance slams

MB/Bosu twist wall slams L/R

Finisher 2: x 2

KB40 deadclean L/R + boxkick L/R x 8

—- Stretchosama

Tis/NYD: Q Elite – Marcatori Uno

Årets första Q… utmanande och tungt.

21 movs i bra tempo… mkt balans, kontroll och smidighet, förutom puls,slams, core, vridningar, twistar, tryck, ben, armar mm

Hej 2019… fullt ös igen 😉

Q Elite – Marcatori Uno

Warmup: BW Complex

—— 5/5, 2 Rounds —-

KB s.leg hang row + deadlift L/R

KB stance clean n press n stance squat  L/R

+

BW elbow spider plank + underswitch kneekick/touch

+ ctrl bird-gecko -to-sit-thru  -L/R

PM/TRX Rip– stance pull-switch-russian twist L/R

PM kneeing X-pull n kneeing/squat -flag -oh L/R

PM lateral X-fly n s.leg lift -L/R

PM/Bosu X-crunch w s.leg -L/R

— Xtra x 2

PM stance punch L/R

PM hockeyslashes L/R

—–Finisher 5/5,2 Rounds —-

Box/Ball pushup  -L/R

MB Stance slams

BW quad-squat- 360 backturn/sit-out- legkick -L/R

Sön: Q Elite – RunPress

En timer som inte ville starta… blev att räkna på vanliga klockan.

35 min intensiva minuter löp/KB intervaller..

Och lite xtra tunga pressar med 28:orna

Q Elite – RunPress

Warmup: BW Warmup + skipull

——————-

TAB: KB alt stance swing // treadmill run

60/30+30 x3:

Light run // KB deadclean n press

60/30+30 x3:

Light run // KB hi pull n halo

60/30+30 x3:

Light run // KB RTW w stop

TAB: KB press n hold n 10 sec neg drop // treadmill run

—- —–

KB 28 hollow plank press, alt hollow press, 1/2 bridge press x 3

Lör: Q Elite – Panthalion Grimp

Lördags-Q och HELT själv i boxen…:-)

22 utmanande nya movs i 2 tunga rundor! 40:or, 24:or, flow med 16, band, hopp & BW.

Lekstuga. Jobbig sån…

Q Elite – Panthalion Grimp #22

Warmup: BW Complex

——- 4/4/8, 2 Rounds ——

KB40 dbl stance deadlift vari L/R

KB40 rev traveling beast

KB16/18 Venus III flow

-outside revlunge swing/catch- BU twistpress – corkscrew swing L/R

KB24 op ½ kneeing clean n standup L/R

KB24 kneeing press n elbow windmill L/R

KB24 kneeing real crush grip hold -16

KB24 dbl grip super 360 swings

–BW CC pushups (hollow plank- ½ getup/ switch/twistpress)

Band res/Box s.leg box step-jump L/R

Band res/Box sprint starts L/R

–-BW loaded beast- fr.kick/ switch/fr.kick- scorpio – fr.kick – back L/R

—- ABSolution: x 2

DB/MB straight arm V-sit- russian twist

DB/MB V-sit halo

KB alt floorpress + hollow tilt plank

— Finisher: x2

KB24 dbl row // dbl alt row

Band pump-row