Tor: Q Elite – Sparcleon

Q Elite Solo med:

Inch- cobra/X-dog- tuckin- crabturn/kin- rythmic beast/sit-thru/scorpio, Landmine Complex pull- pullswitch- lunge press- squat, KB Venus II Complex L/R Pushup- crabswitch- bridgepress- deadsnatch- corkscrew swing- stancesquat- plyo jerkswitch, Bosu/PM Complex BU S.leg – pull L/R, BU Circle pull /squat, Twistpull down-up L/R, S.hand plank-pull L/R, BW sit-thru/s.leg sprawl/crabturn leg up/out L/R + plyopush -2-step pushups, BOSU/Bulgarian X-swing L/R, Bulgarian leg-swipe + rev pushup, Landmine – russian twist + oh situps, Bosu/Bulgarien -off 8-8-10 x 2, BW neutral grip jump pullup- hold – leg out L/R, Stretch de luxe…

x 2… behöver jag säga att jag skippade finisher med löpning? 😉

Q Elite – Sparcleon

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- crabturn/kin- rythmic beast/sit-thru/scorpio

——– 2 black Rounds —————————————

Landmine Complex pull- pullswitch- lunge press- squat

KB Venus II Complex L/R

Pushup- crabswitch- bridgepress- deadsnatch- corkscrew swing- stancesquat- plyo jerkswitch

Bosu/PM Complex

BU S.leg – pull L/R

BU Circle pull /squat

Twistpull down-up L/R

S.hand plank-pull L/R

+

BW sit-thru/s.leg sprawl/crabturn leg up/out L/R + plyopush -2-step pushups

BOSU/Bulgarian X-swing L/R

Bulgarian leg-swipe + rev pushup

——— ABSolution:  x 2

Landmine – russian twist + oh situps

Bosu/Bulgarien -off 8-8-10 x 2

BW neutral grip jump pullup- hold – leg out L/R

Ons: Q Performance – QUIckBlack

Onsdags-Q, rutinerade & 1 rookie… temat var max-tyngd, spänst, core, puls o snabba uthålliga ben 😉

TGU, revolver, bridgepress, kinstretch, switchjumps, quadtwistar… + super-core och en speed-finisher.

Sjukt bra jobbat som alltid! 2 tummar upp

Q Performance – QUIckBlack

Warmup: BW Complex

——- 5/10,  4 Rounds ——

KB TGU MAX L/R

• BW split switchjump L/R

KB bridge floorpress MAX

• BW elbow dog – leg out L/R

KB dbl revolver swings

• BW quad twist- crabturn/kinstretch- scorpio

ABSolution: x 2

KB kneeing stir 5/5

Bosu /bulgarian – off  5-5-10 x 2

+

Bosu dbl step 60 sec

Tis: Q Elite – VenuCom

Skön KB flow, kontroll/balans med bosu och lite löpintervaller efter.. lugnt och behagligt..

Haha NOT!  Holy moses och elaka kinapuffar… Blev en av de absolut jobbigaste på länge.

Q tisdag-testa-nytt-brutal 😉

Q Elite – VenuCom

Warmup: BW Complex Flow

——- 5/5, 3 Rounds —————

KB Venus Complex L/R

Pushup- crabswitch- bridgepress- deadsnatch- corkscrew swing- twistpress- swingswitch/press

Bosu/PM Complex

BU S.leg – pull L/R

BU Circle pull /squat

Twistpull down-up L/R

S.hand plank-pull L/R

———————————–

—– Finisher 1: 60/30- 30 rest x 3

Treadmill /alt/ KB BU clean

—– Finisher 2: 60/30- 30 rest x 3

Treadmill /alt/ KB sideswing switch n sidepress

—– Finisher 3: 60/30- 30 rest x 3

Treadmill /alt/ KB alt stance snatch

Mån: Q Performance – Tacfit Charlie

En liten go Q klassiker/repris…  Q Basic? Hmm, bara 3 movs och 20 min arbete iofs…

Näää, den går en som en tung fet Q Performance den 😉

Nästan helt fullt, sjöblött och HUR jobbigt som helst!

Strålande tung insats från alla! Nya, rutinerade, elitare.. Ni är grymma 🙂

Q Performance – Tacfit Charlie

Warmup: BW Complex

Inch- X-dog- close teacup

BW quad- crabturn/kinstretch- bridge/leg crunch

Ginga + frontkick / low lunge twist

On the minute – 20 Rounds

5/5 CB Swingsquat (alt KB goblet swingsquat)

5 Quad JUMPS

5 TRX close pushups

ABSolution: x2

BW ½ sit-turn 20+  gladiator plank L/R

KB dbl situp

+

KB dbl leg sidefall/raise

Stretch

Lör 2: Q Performance – Vitalon Six

Osså dagens 2:a, veckofinal på Q Performance. Blandad mix av instruktör, rutinerade och nyare.

Samma goa upplägg, 6 rundor KB; BW, CB  i högt tempo. Plus finisher.

Grymt jobbat av alla!!  Nu tar vi och vinner mot England oxå.. 🙂

Q Performance – Vitalon Six

Warmup: BW Complex

Inch- pushup/X-dog

Sq- sit-thru bridge- low lunge/twist/cosack- rev scorpio- sq/rollup L/R

—— 3/3, 6 Rounds  ———————-

KB dead clean/ (forw) lunge – press- oh sitout- clean rev lunge back

CB decksquat- pullover- twistlunge

Bulgarian rev pushup + leg swipe 2

KB s floorpress + legraise L/R

————————————————–

Finisher: 60, 30 rest x 3

KB deadpull-switch- twist press 2

KB low squat – clean 2

BW sit-thru  2

Lör 1: Q Elite – Paris N67

Dagens lilla 1:a, en ny go Q Elite i nya favvo-delen 😉

Lagom mix av allt. Landmine, KB, BW, TRX Rip, bosu. Tyngd, explosivitet och få reps.

Slutfinishern va med nöd o näppe genomförbar..

Q Elite – Paris N67

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- rythmic beast/sit-thru/scorpio

——- 3/3, 3 Rounds ————————

Landmine stance deadlift L/R

BW quad- crabturn/kinstretch- bridge/leg crunch

——–3/3, 3 Rounds ————————

Landmine switch/pull- lunge press L/R ( test w TGU)

Bosu/TRX Rip – dbl step + stance shot 3 L/R

KB28 deadsnatch – TGD- ½ bridge press 3 L/R

BB V-underpull

BW jump pullup- hold – leg out- L/R

BW fr.kick spin 3 + 360 spin

—— ABSolution: x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 8-8-16

—– Finisher: 60/30- 30 rest x 3

Treadmill // KB24 alt stance swing