Tor: Q Elite – Magenta K18

Blytung och pulstoppad torsdag.. som eg skulle bli både lagom & lätt 😁

11 avancerade KB movs med enbart K18.

3900 kg.. förutom boxkicks, skipull o kroppsvikt.

Blev till att skippa löp-finisherna.. ( och spara till lördag 😉 )

Q Elite – Magenta K18

Warmup: BW Complex

Chi flow  //  V-leg X-touch n oh-press

Ginga – low lunge +  close sq w spin

——4/8/16 ———————-

KB ½ eight – switch – rev lunge/press- kneeing snatch – sitout – standup

KB stance deadclean

KB hi pull – BU squat

KB ginga outside/hook L/R

KB deadswitch – twistpress

KB sprinter swing

KB discus traveling spin

KB halo n curtsey twist

KB quad pull – crabswitch n bridgepress

KB sidesnatch switch ( same leg

KB kneeing windmill n sidepress

+

BW DYN fr.kick n splitjump switch -alt side

BW crabswitch 360 + elbow sit-thru

——- Finisher 1 —- x2

KB24 dbl alt row -deadlift – hike swing

Boxkicks

——- Finisher 2 —- x4

Skipull stance

KB s.leg up clean-hold

+

BW Complex – scorpio/low lunge/cosack reach- back

Ons: Q Performance – Scantana Brix

Onsdags-Q med 9 pers… fullt drag mao 😉 5 rundor 30/15 + core + finisher + dcomp.

Genomkörning av hela kroppen som alltid, och flertalet maxade på rejält i vikt, utmanade xtra med Bosu..

Riktigt grymt tryck av alla!!

Q Performance – Scantana Brix

Warmup: BW Complex

Sonnon twist – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank/dog/inch //  sit-thru – scorpio- crabturn 360

——– 30/15 —– 5 Rounds ——————–

CB Bruiser – Swingsquat  (Bosu)

KB – Pushup n alt deadclean (s.leg)

Bulgarian – splitswing outside – clean

BW sit-thru – scorpio- crabturn 360

TRX – Row n OH fly

——- ABSolution: 3×10 ——-

KB oh pullover  hollow plank crunch

KB spinal rock knee-kick

BW elbow plank – quad

——- Finisher: 30/30 x 5 ——

BW fr.kick -squat-deck/knee-in stance – stand/kneekick

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach

Tis 3: Q AniMotion Tabata 185 Cross-MIX

Skön repris från i söndags… mindre skara, men taggade. Mix av rutinerade och rookies.

45 min med puls, spänst, uthållighet, styrka, rörlighet, vridningar o allt.

Grymt jobbat som alltid!

Q AniMotion Tabata 185 Cross-MIX

Warmup: BW Complex

Halo – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank – dyn lungetwist- fr.kick – inch

——— 20/10 x 8 —————

Stance frontkick  n stance jumpswitch

Revolving twistpushup

Sit-thru- scorpio- crabturn – quad-dip

Dyn diamond pushup

Plank – tuck/quad – plank/dog/x-touch

Over/under sideplank crunch

30/30/30 Finisher:

Low plank hold – scorpio touch

Elbow plank-quad

Sprawl n dbl tuck-in

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach

Tis 2: Q Performance – Scantana Brix

Osså veckans nya Q Performance… med grymt rutinerat starkt gäng!

5 rundor 30/15 med fet klubba, tungt klot, twistad bulgarian, kroppsvikt och TRX.

Extra core med KB o BW…  Och en twistad finisher på det 😉

Härlig mättnad efter  riktigt bra insats av alla!!

Q Performance – Scantana Brix

Warmup: BW Complex

Sonnon twist – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank/dog/inch //  sit-thru – scorpio- crabturn 360

——– 30/15 —– 5 Rounds ———–

CB Bruiser – Swingsquat (clock)

KB – Pushup n alt deadclean

Bulgarian – splitswing outside – clean

BW sit-thru – scorpio- crabturn 360

TRX – Row n OH

——- ABSolution: 3×10 ——-

KB oh pullover  hollow plank crunch

KB spinal rock knee-kick

BW elbow plank – quad

——- Finisher: 30/30 x 5 ——

BW fr.kick -squat-deck/knee-instance – stand/kneekick

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach

Tis 1: Q Elite – Bart de Gras

Riktigt grym Q Elite innan klass.. med vapendragaren Blomberg.

3 rundor KB Hero Complex, CB, BW, ropeslams o ny BW Complex som bet..

2 blistrande och brutala finishers på det…. sen va det konstant snurr 😉

Q Elite – Bart de Gras

Warmup: BW Complex

Sonnon twist – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank/dog/inch //  sit-thru – scorpio- crabturn 360

——- 3/4/12/24 — 2-3 Rounds ———-

KB Hero Complex- splitsquat-clean hero- snatch- oh lunge/sitout

CB stance outsideswing- halo/stancesquat- flag

BW/ bench jump frontkicks

Rope skater twistslams

+

BW fr.kick -squat-deck/knee-instance – stand/kneekick

——— Finisher 1 ——- 30/30/30 x3

Bulgarian stance twistpull

BW crabturn-tripod

Sprints

——— Finisher 2 ——- 30/30/30 x3

Bulgarian halo

BW crabturn-dog

Sprints

——– BW D-Comp ——

Low lunge twist / shinbox undertwist + seated spinal twist / V-sit reach

Sön: Q AniMotion Tabata 185 Cross-MIX

Klassisk söndags-Q… Q AniMotion

Kroppsvikt med kontroll, styrka, rörlighet, puls, snurrar, vrid, core, hopp, ben…

Grym insats som vanligt av både rutinerade och helt nya 🙂  Repris på tisdag..

Q AniMotion Tabata 185 Cross-MIX

Warmup: BW Complex

Halo – big halo spin  //  V-leg X-touch n oh-press

Squat+dip- plank – dyn lungetwist- fr.kick – inch

——— 20/10 x 8 —————

Stance frontkick  n stance jumpswitch

Revolving twistpushup

Sit-thru- scorpio- crabturn – quad-dip

Dyn diamond pushup

Plank – tuck/quad – plank/dog/x-touch

Over/under sideplank crunch

30/30/30 Finisher:

Low plank hold – scorpio touch

Elbow plank-quad

Sprawl n dbl tuck-in

————————————-

Stretch:

4/4 breathing + shinbox reach / oh reach