Tor: Q Elite – Bramacore

En tidig nyårsraket a la Q… small rejält som sagt.

Flow, styrka, puls, slams, core, rotationer, balans, kontroll och mer puls..

Precis lika grymt som alltid. Q forever…

Q Elite – Bramacore

Warmup: BW Complex

——- 4/4, 3 Rounds —-

KB swingflip- snatch/oh lunge- sideswing/oh twist squat

KB quad row

KB stance deadclean- BU/punch/press L/R

Bulgarian spin dbl -touch

Deadball stanceslam- sprawl s.leg dbl tuck-in

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

—— Core/Finisher: 16/16, 2 Rounds

KB legraise oh twister -alt

MB stance twist wall slams L/R

PM/BW hollow plank – lat-pull  -SUPER!

Skipull stance-swipes EXPL 16/16

Box kicks 16

Sön: Q Elite – Presanta Barbesque

Huga… en riktigt barbeskt tung Q innan juldagarna..

Tyngd, tryck, speed och lite lite rörlighet 😉

Dunder-runda på mini-tid!

Q Elite – Presanta Barbesque

Warmup: BW Complex & skipull

—– 4/8/16, 2 Rounds —

KB28 dbl d.lift- renegade- hike clean

KB28 dbl hollow plank press + flutter kicks

• BW dbl fr.kick- elbow-pushup/rolldown pushup

TRX rip/bosu – dbl step shot + twist hold L/R

Bulgarian alt halo n oh lunges

• BW cosack flow- crabkick

—- Finisher: x2

KB 40 farmhold

Box kicks slam

Lör: Q Performance – Spieder Azath

Osså en fet tung veckofinal innan julafton!! Och brutalaste upplägget i år, va kommentaren..

Ett grymt rutinerat och superstarkt Q-gäng tryckte av 5 rundor i raskt tempo..

Lika BOOOM som alla de andra gångerna 😉

Alla tummar upp!!

Q Performance – Spieder Azath

Warmup: BW Complex

——— 5/5, 5 Rounds —————

KB/BW Spieder Complex 5

• deadrow 2- deadpull/squat + lungejump 2 +

wide tuckin – scorpio pushup – low lunge press back 2

MB/BW Azath Complex 5

• Spinslam 2- long jump- rev spraw/crawl back + BW wallsprawl + s.hand horray

—– ABSolution/Finisher: 5/5, X 2

TRX elbow plank glider L/R

KB V-swing on Bosu

MB alt wallslams

Tor 1: Q Elite – Mimesis

Nya kombos, nya movs.. ny Q Elite med KB, CB, BW & bulgarian.

Pushups, spins, walls, pulls, swipes, flags, sprawls o löpning.

Precis lika övergrymt som alltid!!

Q Elite – Mimesis

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB24 skull pushup 2 n deadpull/goblet squat 2

CB fr.kick- kneecrunch/scorpio L/R

BW pushup- wall climb

KB32/bench X-pull L/R

Bulgarian/Bosu spinsquat

CB s.swipeturn – twisted stance flag L/R

BW alt sit-thru n s.leg wallsprawl

—– Finisher/Run:

Treadmill // KB20 BU clean

Treadmill // KB20 deadsnatch n OH hold

Tis 2: Q Performance – Spieder Azath

Osså en brutalt stark rutinerad Q-trio på lunchen..

Och vilket tempo!!  Starka och snabba!

Va bara att titta på och njuta…

Q Performance – Spieder Azath

Warmup: BW Complex

——— 5/5, 5 Rounds —————

KB/BW Spieder Complex 5

• deadrow 2- deadpull/squat + lungejump 2 +

wide tuckin – scorpio pushup – low lunge press back 2

MB/BW Azath Complex 5

• Spinslam 2- long jump- rev spraw/crawl back + BW wallsprawl + s.hand horray

—– ABSolution/Finisher: 5/5, X 2

TRX elbow plank glider L/R

KB V-swing ( on Bosu)

• KB dbl outside swings

Tis 1: Q Elite – Mauro Impact

Ojojoj.. en elak liten Q rackare 😉

Dubbla 40, dubbla 28, wallslams, crosscore, BW, rep.

Drygt 3 intensiva ton + löpintervaller. BOOM! 😉

Q Elite – Mauro Impact

Warmup: BW Complex

—– 4/4, 2 Rounds —————–

KB40 dbl sumo – deadlift vari stance

+

KB28 halo n revlunge twist L/R

KB28 quad row n hold

KB28 dbl hike clean

+

BW scorpio pushup – spider/legout L/R

BW sit-thru- s.leg wall sprawl – shoulder touch L/R

+

MB dyn speed twist wallslams + slam n under-throw

CC super-row L/R

Rope rev fly-slams

—- ABSolution:

CC elbow plank glider L/R

—– Finisher/Run:

Treadmill // KB stance hi pull n BU clean

Treadmill // KB stance hi pull- clean/press n OH ½ angel swipe