Lör 2: Q Performance – Madigan State

Veckofinal a la Q i rutinerat och starkt sällskap.

KB komplex, TRX Rip, Med Ball, KB, BW, bulgarian, bosu

Tyngd, spänst, kontroll, core, puls, rörlighet, rotationer. Komplett mao 🙂

Grym insats av alla!!

Q Performance – Madigan State

Warmup: BW Complex

Circles U/M – roll down L/R

Ginga flow – fr.kick/cosack/ham/scorpio/low lunge

Sq- quad- crabturn- dip/reach L/R – walk o/i

——– 4/4/8, 4 Rounds  —

KB swol complex- d.pull/g.squat- d.snatch/ op rev lunge + halo L/R

TRX Rip rev lunge /twist-shot – low splitjump switch  L/R

Bench/ KB X-row L/R

MB spider pushup – sonnon slam 8

BW frontkick- rev scorpio 360 spin 4

———- ABSolution: x 2-3

KB ½ TGU L/R

BW sit-thru – circle L/R

——— Finisher: 8/8/ 24 x 2-3

KB18 ½ eight lungehook L/R

Bulgarien BU  spin n stance hi pull

Bosu dbl step

—— Stretch

Lör 1: Q Elite – Black Devin

Sen start, då blir det att öka tempot 😉

Ny go Q Elite med 3 KB dubbelkomplexer, 3 singel komplexer, crosscore, repslams, ballslams.

Avslutades med en riktigt elak finisher i ny intervall!

Hur bra som helst. Hur jobbigt som helst..

Q Elite – Black Devin

Warmup: BW Complex

——– 4/4 , 2  Rounds ——————-

KB dbl alt twist-clean

KB dbl hike clean- alt oh rev lunge

KB dbl RDL n renegade row

+

KB Corkscrew II complex L/R  + low stance

KB Devin Complex

-hike BU clean- sideclean- switchclean/ press OH rev lunge

KB/BW quad- squat low clean

—- 4/4 + 8/8 , 2 Rounds —————-

CC V-pushup ( wide-out)

CC palms in -close hi pull + oh reach

DBall stance slams

Rope twist-slams

ABSolution:

KB/bench X-row L/R

Bosu/Bulgarien ( off)  8-8-16 x2

Rope oh flag… alt KB s.hand OH leg raises

—– Finisher: 60/30- 30 rest x 3

Treadmill // KB24 alt stance swing

Fre: Q Elite – Custer New4

Och.. fredags-Q blev… en fet Q Elite for en trio starka boys idag.

Skön repris från gårdagen, med en modifierad finisher pga upptagna löpband, och lite koordinations-strul 😉

Stabil insats med luriga movs o massa massa core.. Grymt jobbat!

Q Elite – Custer New4

Warmup: BW Complex

—— 4/4, 2 Rounds —

KB swol complex- d.pull/ (BU?) squat- d.snatch/ op rev lunge- halo L/R

KB kneeclean/press/elbow windmill- leg swipe/turn – cleanswitch L/R

KB corkscrew complex L/R

KB/BW – quad/squat – low sq/clean

TRX Rip rev lunge /twist-shot – low splitjump switch  L/R

KB dbl deadlift- row- hike clean (+ press)

• Rope stance waves L/R
• BW s.arm neg pushup L/R

—— ABSolution: 8/8 x 2

Landmine – russian twist + oh situps

BW sit-thru + circle L/R

Bosu X-knee 5-5-10 x 2

Bosu/CB dbl oh flys s.leg  L/R

—— Finisher: TAB 

Bulgarien spin n stance hi pull alt halo/flag // bosu dbl step

Tor: Q Elite – Custer New4

Magisk liten torsdags-Q Elite i grymt starkt sällskap..

4 helt nya KB komplexer + massa annat godis.

Tungt, varierat, tungt, knepigt, puls, core och massa spring.

6 tummar upp!!

Q Elite – Custer New4

Warmup: BW Complex

—— 4/4, 2 Rounds —

KB swol complex- d.pull/ (BU?) squat- d.snatch/ op rev lunge- halo L/R

KB kneeclean/press/elbow windmill- leg swipe/turn – cleanswitch L/R

KB corkscrew complex L/R

KB/BW – quad/squat – low sq/clean

+

TRX Rip rev lunge /twist-shot – low splitjump switch  L/R

KB dbl deadlift- row- hike clean (+ press)

• Rope stance waves L/R
• BW s.arm neg pushup L/R

—— ABSolution: 8/8 x 2

Landmine – russian twist + oh situps

BW sit-thru + circle L/R

Bosu X-knee 5-5-10 x 2

Bosu/CB dbl oh flys s.leg  L/R

—— Finisher: TAB x 2

Bulgarien stance twistpull // treadmill

Bulgarien spin n stance hi pull alt halo/flag // treadmill

Ons: Q Performance – Madigan State

Sverige-match o högsommar = bortfall, men… ett grymt starkt gäng fick dundrat av en utmanande Q omgång.

Focus på styrka, koordination, balans, twistar, kontroll, puls, rotationer och massa core..

En vanlig Q mao 😉  Allt-i-ett. Och Sverige krossade Mexiko med 3-0 :-))

Q Performance – Madigan State

Warmup: BW Complex

Circles U/M – roll down L/R

Ginga flow – fr.kick/cosack/ham/scorpio/low lunge

Sq- quad- crabturn- dip/reach L/R – walk o/i

——– 4/4/8, 4 Rounds  —

KB swol complex- d.pull/g.squat- d.snatch/ op rev lunge + halo L/R

TRX Rip rev lunge /twist-shot – low splitjump switch  L/R

Bench/ KB X-row L/R

MB spider pushup – sonnon slam 8

BW frontkick- rev scorpio 360 spin 4

———- ABSolution: x 2-3

KB ½ TGU L/R

BW sit-thru – circle L/R

——— Finisher: 8/8/ 24 x 2-3

KB18 ½ eight lungehook L/R

Bulgarien BU spin n stance hi pull

Bosu dbl step

—— Stretch

Tis: Q Elite – Custer LA

Härligt “go” tisdag/lunch-Q som vanligt..

Såg sjukt jobbigt ut, sa nån…  Dunder-runda 🙂

Mix av KB complex, box kicks, BW, KB hikes, rep, BW, landmine, bosu, clubbells, bulgarian och löpintervaller..

Lika gött varierat som vanligt av styrka, kontroll, balans, puls, explosivitet & rotationer.

Q Elite – Custer LA

Warmup: BW Complex

—— 8/16/4, 2 Rounds —

KB swol complex- d.pull/squat- d.snatch/ op rev lunge L/R

Box kicks

BW s.arm neg pushup L/R

KB dbl hike clean

Rope stance waves

BW 2-step AIR pushup + elbow dip

—— ABSolution: 8/8 x2

Landmine – russian twist + oh situps

BW sit-thru + circle L/R

Bosu X-knee 5-5-10 x 2

Bosu/CB dbl oh flys L/R

—— Finisher: TAB

Bulgarien stance twistpull // treadmill

Bulgarien spin n stance hi pull alt halo/flag // treadmill