Ons: Q Performance – Colin Draxon

Onsdags-Q med nytt grymt gäng…

Tunga komplexer, vridningar, teknik, puls och en jäkla massa hjärngympa 😉

Alltid lika goa insats!!

Q Performance – Colin Draxon

Warmup: BW Complex

Tea cup flow

Rev lunge – frontkick- rev scorpio- low lunge twist/ham/cosack- BACK

Quadpress – quadtwist/quad dip/ dog

———5/5, 4 Rounds ———————-

KB Colin Complex

½ eight switchclean- stance swing- snatch/rev lunge- kneeing clean/switch squat/twist press

BW Complex

½ bridge turn- close pushup-  tuckin/out

TRX s.leg pistol-squat + RDL L/R

TRX hi close pull inside/outside

—— ABSolution x 3 —————

KB pullover- situp-oh press

BW quad walkup/down

BW L-sit -leg lift pilates style

——————————

Finisher: 30/30, 30 rest x 4

MB sprawl n squatjump

BW quad walkups / crabturn

—

Bulgarien rev lunge oh press

BW static push hold – toe alt out

— Stretch

Tis 2: Q Performance – Colin Draxon

Osså veckan riktiga Q Performance…

90% fullt, mestadels rutinerade, högt tempo i 4 rundor med plusmeny, xtra core och pulsig finisher!

Lika grymt jobbat som alltid!! Styrka, puls, koordination de luxe, rörlighe med KB, BW och TRX..

Tummen upp!!

Q Performance – Colin Draxon

Warmup: BW Complex

Tea cup flow

Rev lunge – frontkick- rev scorpio- low lunge twist/ham/cosack- BACK

Quadpress – quadtwist/quad dip/ dog

———5/5, 4 Rounds ———————-

KB Colin Complex

½ eight switchclean- stance swing- snatch/rev lunge- kneeing clean/switch squat/twist press

BW Complex

½ bridge turn- close pushup-  tuckin/out

TRX s.leg pistol-squat + RDL L/R

TRX hi close pull inside/outside

—— ABSolution x 3 —————

KB pullover- situp-oh press

BW quad walkup/down

BW L-sit -leg lift pilates style

——————————

Finisher: 30/30, 30 rest x 4

MB sprawl n squatjump

BW quad walkups / crabturn

—

Bulgarien rev lunge oh press

BW static push hold – toe alt out

— Stretch

Tis 1: Q Elite – TiExpo Echo

Egen Q Elite innan klass… nya goa movs/komplexer och kombos

KB, BW, landmine, BW och CrossCore … Tuuungt och utmanande på alla sätt. Igen 😉

Bra idéer till nästa veckas Q Performance oxå 🙂

Q Elite – TiExpo Echo

Warmup: BW Complex +

Quad – glide, circles,

—— 4/4 – 3 Rounds —

KB Swol Complex

Op hand kneeing deadsnatch- snatch/oh rev lunge – jumpswitch

BW Complex – cosack lunge 2 – sprawl/spider pushup 2

Landmine – s.leg side squat + RDL  L/R

BW Complex flow 4+4+4+4

• twosteps-pushup
• plank/under/swipekick
• elbow vari- fr.kick
• low scorpio

CC pushup ( wide-out)

Xtra:

Bosu balance Complex

Bosuyoga reaches/twist

Mån: Q Performance BASIC – Colin Draxon

Måndag.. ny Q Performance Basic (?!) 😉  och 90% fullt..

Ny tung o go KB komplex + BW och TRX i 4 feta rundor.. Alla på sin nivå och rutin. Räckte gott.

Men imån… drar vi upp tempot, kör allt och har hela 15 min till att leka med.

Q Performance BASIC – Colin Draxon

Warmup: BW Complex

Tea cup flow

Rev lunge – frontkick- rev scorpio/low lunge twist- BACK

Quadpress – quadtwist/quad dip/ dog

———5/5, 4 Rounds ———————-

KB Colin Complex – buildup..

½ eight switchclean- stance swing- snatch/rev lunge- kneeing clean/switch squat/twist press

BW Complex

½ bridge turn- close pushup

TRX s.leg pistol-squat + RDL L/R

TRX hi close pull inside/outside

——————————

Stretch

Lör 1: Q Elite – Colin Bresque

Grym liten Q Elite Duo, ihopknåpad på vagnen ner…

Bosu, CB, skön KB komplex, BW, swipe, slams & gunslingers.. 2 starka & rutinerade Q-gubbs tryckte på.

Lika kul, jobbigt och utmanande som alltid. 🙂

Q Elite – Colin Bresque

Warmup: BW Complex..

—-5/5/10/20,  3 Rounds —-

CB/Bosu big swipe n cast L/R

CB/Bosu dbl swipe / flagsquat

CB/Bosu dbl X-twist- switch- fr raise- rev sun touch

KB Colin Complex

½ eight switchclean- stance swing- snatch/rev lunge- kneeing clean/switch squat/twist press

BW Complex

½ bridge turn- close pushup-  tuckin/out- dog

Deadball – stance slams

KB dbl alt stance swing + outside gunslinger

Tor: Q Elite – Dark Ring

Toritos, rings x, KB complex. deadball slams, BW o curve-sprints..

Hur växlande, svettigt och bra som  helst!!..

Q forever 🙂

Q Elite – Dark Ring

Warmup: BW Complex

—–

KB torito stance swings + outside

Rings – hi close pull inside/outside

Rings – pushup

KB ½ eight switchclean- snatch – oh lunge varis

BAR – V-underpull

Deadball – alt stance slams

BW scorpio flow

Curve treadmill 0-21 race

—-

Soft running – curve