Sön: Q Elite – Vegas Superstar X

Osså en giftig söndagsrackare med 3 instruktörer. Repris på Vegas Superstar X…

Tunga klot, twistade komplexer, brutal BW-complex, strikta pullups,, pulsiga slams, hårda sparkar och core/balans..

Svett, hårda ord, urladdning och skratt.. Tummen upp!!

Q Elite – Vegas Superstar X

Warmup: BW Complex

Inch- pushup- X-dog-  quad-/sit-thru oh reach- crabturn/twist –

—– 4/8, 3Rounds ————————–

KB28 stance deadrow- deadclean walk – switch

KB20 Klinger II Complex -4

Twist deadclean -sprinter outside swing/clean-  sideclean/rev lunge/press L/R

BW Berlin IV Complex – 4

Catch pushup- twist jump/ ½ locked- frontkick 2 + wallsprawl+ quadwalk

BW Bar hang- MB in/off box – BW strict pullup -4

MB slam + wall sideslam

MB hold Box kick

TRX Rip /Bosu back-swipe /squat low-up L/R

————

Finisher: x 2

Rope low hold – alt knee lift

Rope quickies – curtsy lunge

Rope deadbug hold ( thru)

Rope flag fall

—- Kinstretch

Lör 2: Q AniMotion 202 –  Reponia

50% rutinerade Q.are, 50% rookies…. och alla fick utmaning.

Reps is king 😉  13 movs, 2 rundor…

Riktig bra goding!! Supergrymt jobbat av alla!

Q AniMotion 202 –  Reponia

Warmup: BW Complex – teacup, quad, ginga, crabturn

—— 10, 2-3 Rounds ———————–

Stance fr.kick – sitswitch- surf back

-Quad-out pushup

Quad press- squat jump

-Sit-thru n pushup (2nd w AIR)

Frontkick dynamic (2nd w spin)

-crabturn TGU sit down/up

Ginga n ½ in touch 3-1 (2nd w scorpio quick-touch)

-Scorpio flow

2-step pushup ( 2nd w AIR kick)

– s.hand sprawl

————- ABSolution x 2

Butterfly situp

X-knee legraise n touch

Elbow fr.kick  L/R

–Stretch

Lör 1: Q TRX  – Reponia

Hyfsat med folk en lördagsmorgon… och som de fick kämpa 😉

10 utmanande TRX-movs a la Q + 2 kroppsvikt..

Brokig skara som betade av 45 min träning med styrka, koordination, puls, spänst mm

Q TRX  – Reponia

Warmup: BW Complex + TRX intro

Circles – Open/close – Quad circles – Inch/dog/low lunge/cosack

—- 5/5 , 3 Rounds

TRX oh squat

• TRX palmsup row

TRX squat jumps // side + splitswitch

• TRX ass s-arm pushup // droptwist

TRX cosack press+ fallout // just BW

• TRX pullups

TRX mma twistpullup L/R

TRX sun solution // w s.leg toe (squat)

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

BW crabturn n oh bridge reach

BW s.hand sprawl // + tuckin

ABSolution: 10 x 2

TRX Pilates 90 L/R crunch

—– Stretch:

Tor 2: Q Performance BASIC – Mario Beat

Mix av rutinerade, roockies och gäst, bet av en tung och pulsig Q runda vid lunch.

Balans, styrka, speed, kontroll, styrka, koordination, spänst, puls och tryck, allt i ett rasande tempo!

Mkt fokus på teknik… Grymt jobbat!!

Q Performance BASIC – Mario Beat

Warmup: BW Complex

Inch- pushup- X-dog-  quad-/sit-thru oh reach- crabturn/twist – sprawl/scorpio/land – inch

30/30/30

Bosu/ KB squat

TRX s.leg underpull – hold switch

Bosu dbl step

3x 8

Bosu BU / KB halo ( s.leg)  L/R

BW sit-thru AIR

MB sonnon slam

30/30/30

KB deadclean-/ twistpress

TRX swimmers pull (assisted)

MB DYN oh rev lunge

———- Core x 3—

MB spider plank 

MB legs out – oh bounce

MB deadbug X-reach  L/R

— Stretch

Tor 1: Q Elite – Vegas Superstar X

Osså lade Q till ett X, för en redan grym Q Vegas Superstar. X för xtra grisigt go 😉

Med den värsta BW kombon på länge.. sjukt jobbig.

Tung KB, flow KB, BW, MB, wallslams, boxkicks, Bosu, TRX Rip o massa nya Rope-movs

Jäkla tur att skipulls fortfarande är ur bruk.. hehe

Q Elite – Vegas Superstar X

Warmup: BW Complex

—– 4/8, 3Rounds ————————–

KB28 stance deadrow- deadclean walk – switch

KB20 Klinger II Complex -4

Twist deadclean -sprinter outside swing/clean-  sideclean/rev lunge/press L/R

BW Berlin IV Complex – 4

Catch pushup- twist jump/ ½ locked- frontkick 2 + wallsprawl+ quadwalk

BW Bar hang- MB in/off box – BW strict pullup -4

MB slam + wall sideslam

MB hold Box kick

TRX Rip /Bosu back-swipe /squat low-up L/R

————

Finisher: x 2

Rope low hold – alt knee lift

Rope quickies – curtsy lunge

Rope deadbug hold ( thru)

Rope flag fall

—- Kinstretch

Tis 2: Q Performance – Vegas Mini

Osså veckans nya “goa”Q Performance… Vegas Mini.

4  tunga rundor med 2 feta KB komplexer, bodyweight, wallsprawl & wallslams..

Finisher + xtra go core på det…  Grym insats av dagens medlemmar som fick en xtra teknikputsning!!

Q Performance – Vegas Mini

Warmup: BW Complex

Inch- pushup- X-dog-  quad-/sit-thru oh reach- crabturn/twist –

sprawl/scorpio/land – inch

—- 4/4 , 4 -6 Rounds —-

KB20 Klinger Complex

Twist deadclean – sideclean/rev lunge + press  L/R

KB20 Decker Complex 8

Decksquat- pullover- decksquat- oh twistpull

BW Berlin Complex

2-step pushup -air kick L/R

BW sit-thru – s.leg wall sprawl L/R

MB oh wallslam L/R

—- bonus ——–

Finisher: x 2

Rope speed slams 24

BW quad-jumpswitch-squat 8

BW elbow frontkicks 4

———- Core x 3—

KB/MB spider plank ( + pushup)

KB/MB legs out 45 – oh bounce

KB/MB V-sit flag-press

BW ½ bridge turn