Tor 2: Q Performance – Droid Qusico

Osså superstark torsdags-trio… som blåste  på med grymt tempo!

Samma brutalt “goa” Q med spänst, tyngd, koordination, kontroll, hjärngympa och bra flås.

Alla tummar upp!!

Q Performance – Droid Qusico Brohken

Warmup: BW Complex

Teacup + chi reach – low lunge -twisters  

Close hand cobra/dog/bear – bridge

—-   4/4 , 4 Rounds ——-

KB Qusico Complex L/R

D.clean- ½ hook lunge – snatch lunge/up- hike BU catch/squat

• BW sprawl- crawlback- squatjump- crawl- squat-in

BW Berlinos Complex

Kneeing-to-squat +dip *- plank/elbow dip/pushup*- wide fr.kick/ broken scorpio pushup

Bulgarian kneeing twist-pull L/R ( w stand-up)

+

MB hollow plank wall  throw

——  5/5, 3 Rounds ——-

KB stance hipull L/R

BW elbow- underswipe + hand-to-knee kick

MB DYN splitjump- pushtrow L/R

——- Finisher:

TRX underpull/row – 100

Tor 1: Q Elite – Galitikof

Egen liten “myspysare” innan klass….  …kof som gäller denna vecka 😉

Lite nya kombos, movs, utmaningar… tungt o grisigt. Osså lite löpintervaller på det.

Boooom!

Q Elite – Galitikof

Warmup: BW Complex + burgarian spinsquat

——- 4/4, 2-3 Rounds——————–

KB ½ eight hook + ginga outside swing + low lunge snatch + reach  L/R

BW flat arm pushup L/R  

+

KB24 dbl hike n BU clean

BW Alexia alt close deadbug (elbow/knee – s.leg out/up)  L/R

+

KB24 outside swing + torito/clean + ginga step L/R

BW sit-thru s.leg wall sprawl- wall stepclimb

———————

60/30+30:

Treadmill light run // Bulgarian spin n hi pull

TAB: Bulgarian stance twist pull // treadmill run

Tis 2: Q Performance – Droid Qusico

Lunch-trio som brände av veckans Q och maxade på med tempot.

Same good shit! 🙂    med lite xtra plusmeny 😉

Styrka, endurance, rörlighet, koordination, puls, tryck och core..

Q Performance – Droid Qusico Brohken

Warmup: BW Complex

Teacup + chi reach – low lunge -twisters  

Close hand cobra/dog/bear – bridge

—-   4/4 , 4 Rounds ——-

KB Qusico Complex L/R

D.clean- ½ hook lunge – snatch lunge/up- hike BU catch/squat

• BW sprawl- crawlback- squatjump- crawl- squat-in

BW Berlinos Complex

Kneeing-to-squat +dip *- plank/elbow dip/pushup*- wide fr.kick/ broken scorpio pushup

Bulgarian kneeing twist-pull L/R ( w stand-up)

+

MB hollow plank wall  throw

——  5/5, 3 Rounds ——-

KB stance hipull

BW elbow- underswipe + hand-to-knee kick

MB DYN splitjump- pushtrow L/R

——- Finisher:

TRX underpull/row – 100

Tis 1: Q Elite – Zparitikof

Egen-Q Elite innan klass… nya elaka kombos/movs 🙂

KB, BW, bulgarian & PM..

Osså lite löpning med lätta steg..  Fett svettig efter…

Q Elite – Zparitikof

Warmup: BW Complex + KB18 stance swing, dro-pulls

——- 5/5, 2-3 Rounds——————–

KB24 ½ eight low hook + ginga outside swing + snatch  L/R

BW Alexia alt close deadbug (elbow/knee – s.leg out/up)  L/R

KB24 dbl outside swing + toritos

BW elbow- underswipe + hand-to-knee kick- wallsprawl- broad jump- quadcrawl back

Bulgarian kneeing twist-pull – up oh lift L/R

PM splitsquat – pull  L/R

———– Finisher x 2 —

KB24 dbl hike n clean

BW sit-thru s.leg wall sprawl

———————

TAB: Bulgarian bentover pull – long galo // treadmill run

+

60/30+30:  Treadmill light run // Bulgarian spin n hi pull

Mån: Q Performance – Droid Qusico

Och där kom den.. veckans nya Q med både trogen rutinerad skara o rookies.

Riktig “hjärn-gympa” a la Q, luriga komplexer, slams, twistpulls, broken scorpions och en finisher-classico  😉

Grym insats som alltid! Nya som rutinerade..

Q Performance – Droid Qusico Brohken

Warmup: BW Complex

Teacup + chi reach – low lunge -twisters  

Close hand cobra/dog/bear – bridge + quadpress 

—-   4/4 , 4 Rounds ——-

KB Qusico Complex L/R

D.clean- ½ hook lunge – snatch lunge/up- hike BU catch/squat

• BW sprawl- crawlback- squatjump- crawl- squat-in

BW Berlinos Complex

Kneeing-to-squat +dip *- plank/elbow dip/pushup*- wide fr.kick/ broken scorpio pushup

Bulgarian kneeing twist-pull L/R

+

MB hollow plank wall  throw

——  5/5, 3 Rounds ——-

KB stance hipull

BW elbow- underswipe + hand-to-knee kick

MB DYN splitjump- pushtrow L/R

——- Finisher:

TRX underpull/row – 100

Sön 2: Q AniMotion –  Reponia

Liten söndags-skara på KT… 1 rutinerad och resten rookies.

Blev som en liten workshop… mkt teknik. Puls, styrka, svett och rörlighet på köpet..

Att det kan vara så svårt med koordination?? 😉

Q AniMotion 205 –  Reponia

Warmup: BW Complex –

Teacup – Ginga , Quad hold – crabturn, Inch- X-dog- scorpio

—— 10, 2 Rounds ———————–

Deckroll kneekick- fr.kick backturn/ X-dog /out  L/R

-Quad-out pushup

Quad press- squat jump

-Sit-thru n pushup

Frontkick dynamic

-crabturn TGU sit down/up

Low Ginga n ½ in touch 3-1

-Scorpio flow

Pushup

– s.hand sprawl 

————- ABSolution

Butterfly situp

X-knee legraise n touch

Plank – knee down/upglide/down

–Stretch