Lör 1: Q TRX ReTimer II

Först ut… en go Q TRX med 12 pers en lördag 09.45!

4 goa rundor 30/10 + xtra core… intressant mix av Q.are, smårutinerade och engelsktalande rookies 😉

Att det kan vara så lurigt och svårt med kroppskontroll ..?  Grym insats av alla!!

Q TRX ReTimer II

Warmup: BW Complex + TRX intro

Halo/dip- Inch- X-dog- tuckin- crabturn-squat- low lunge/cosack- inch

—- 30/10 , 4 Rounds

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

• TRX inside rev pushup (grip outside)

TRX splitsquat jumps

• TRX ass swimpull

TRX cosack press+ fallout

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

BW X-dog + pushup L/R

BW crabturn-squat jump  //+ s.hand sprawl

ABSolution: 10 x 2

TRX Pilates 90 L/R crunch

BW elbow plank dips

—– Stretch:

Fre: Q Elite -Tabinal733

Morgonstund har spring i ben som sagt.. 😉

5 rundor löpning/KB… sjöblött.. men förvånansvärt lätta steg..

Men bra tajt i hamstrings nu 😉

Q Elite -Tabinal733

Warmup:  BW quick

TAB: X 5

KB alt stance swing // treadmill 15

KB BU sideswing/halo // treadmill

KB deadclean-press-oh windmill // treadmill

KB hi pull- v-swing L/R- squat- hamstretch // treadmill

KB alt RTW w stop/push- stance switch // treadmill

Tor 2: Q Performance – REDsicon

Lunch-Q de luxe… Basic blev Performance. 5/8 fullt med grymt drag på allt..

Kul att lunch-Q börjar fyllas oxå..  5 grabbar som smaskade till hela veckopasset på drygt 45 min.

Strålande insats!!

Q Performance – REDsicon

Warmup: BW Complex

— Sit-thru2- crawl- X-dog – lying scorpio- cobra/dog/inch

— Halo alt stance low squat -twist various – dbl flag/shoulder flip

— Hollow plank – twist-sit- hipdrive/legturn

# —- Strength 5/5 x 3 ———

KB40 dbl gorilla row 2 + RDL- sprawl w straight leg back

BW crab crawl/ rev plank/ leg lift L/R

# —– 10/5, 2 Rounds ——————–

Bulgarian spin- clean/stance squat ( + twist n OH press )

— BW sit-thru 2- crawl- scorpio pushup 2 +break jump touch 2  -5

Bulgarian rev lunge twist – clean/close squat (jump)

— TRX bridge underpull – glide L-sit 5

Bulgarian oh hollow plank pullover + twist-sit/ hip-legturn/ oh press L/R 5

— Bosu – susp dbl step 30 // Step down-up-knee 10

# —- ABSolution 10/10 x 3 ————

BW alt gladiator plank – side crunch

BW L-sit – leg lift pilates style

# ——Finisher: 30/30, 30 rest x 2

MB sprawl n squatjump

BW quad walk down/up / crabturn

—

Bulgarien rev lunge oh press

BW static pushdown hold – toe alt out

—- Stretch

Tor 1: Q Elite – Sparkenkopf

Egen goer Q Elite innan klass…

3 feta rundor puls, tryck, pressar, drag, lyft, animotion, xtras & löp intervaller..

Inte det minsta fel på den inte 😉

Q Elite – Sparkenkopf

Warmup: BW Complex

—– 3 Rounds —-

KB40 deadlift vari – suitcase, stance, sumo

10 MB sprawl n squat jump

10 KB kneeing clean/press n sit-out L/R

10 KB alt stance swing n snatch L/R

10 BW Low glide pushup // 2-step pushup – jump touch – scorpio pushup L/R

10 KB dbl outside swing

10 Bosu/TRX Rip s.leg swipes L/R

———————-

PM twist pull up/down

BW pullup n leg L-sit

Deadball hollow plank // ½ bridge + oh fall/raise vari direction

———–

Treadmill – TAB run

Tis 2: Q Performance – REDsicon

Och en grym trio blåste av full-längdaren av veckans nya Q med 30 movs totalt! 🙂 Idag med xtra core + finisher.

Gorillas, RDL, sprawl, spins, squats, press, twistar, statiskt, scorpio, pushup, pulls, twistar, pullover, balans, dbl step, jumps, crabturns,..

Grymma medlemmar, som idag hade gott om plats..

Q Performance – REDsicon

Warmup: BW Complex

— Sit-thru2- crawl- X-dog – lying scorpio- cobra/dog/inch

— Halo alt stance low squat -twist various – dbl flag/shoulder flip

— Hollow plank – twist-sit- hipdrive/legturn

# —- Strength 5/5 x 3 ———

KB40 dbl gorilla row 2 + RDL- sprawl w straight leg back

BW crab crawl/ rev plank/ leg lift L/R

# —– 10/5, 2 Rounds ——————–

Bulgarian spin- clean/stance squat ( + twist n OH press )

— BW sit-thru 2- crawl- scorpio pushup 2 +break jump touch 2  -5

Bulgarian rev lunge twist – clean/close squat (jump)

— TRX bridge underpull – glide L-sit 5

Bulgarian oh hollow plank pullover + twist-sit/ hip-legturn/ oh press L/R 5

— Bosu – susp dbl step 30 // Step down-up-knee 10

# —- ABSolution 10/10 x 3 ————

BW alt gladiator plank – side crunch

BW L-sit – leg lift pilates style

# ——Finisher: 30/30, 30 rest x 2

MB sprawl n squatjump

BW quad walk down/up / crabturn

—

Bulgarien rev lunge oh press

BW static pushdown hold – toe alt out

—- Stretch

Tis 1: Q Elite – Quank Bite

Först ut… ny go blöt Q Elite.

3 rundor tung KB dbl complex, BW complex, skipull och ny lurig rackare. Och fick med lite löpning äntligen.

Hur bra som helst. Igen 😉

Q Elite – Quank Bite

Warmup: BW Complex

— 5/5 – 3 Rounds ———–

KB Quank dbl Complex 24-20-18

-bent row

-hike BU clean

-clean

-squat + twistpress

-squat + twistpress

-rotating spin

BW Quank flow

Scorpio pushup- sit-out/leg swipe – break jump touch

Skipull /bosu s.leg stance swipes L/R

Deadball- hollow plank + oh fall/raise D/S/U L/R

— treadmill/ BW  run/ active stretch  60/30 x 3