Tis 2: Q Performance – Spencer Four

Osså veckans nya Q Performance!

En mindre skara som kämpade och slet i 4 rundor med styrka, rörlighet, balans, puls, core och hopp.. Grymt jobbat!

Och imån onsdag med plusmeny för de mest rutinerade och kaxiga 😉

Q Performance – Spencer Four

Warmup: BW Comple

Sq- crabturn/tripod– DYN low lunge/fr.kick- scorpio

Sonnon shouldertwist- twist splitsquat

——— 4 Rounds —- 4/4 ———————-

Strength — KB Complex

Kneeing lunge-clean- squat/press- cosack press

Balance — Bulgarian Complex

S.leg halo – RDL – rev lunge/flag (OH pullover)

Flexi/control —- BW

Push/s.hand swipe- DYN low lunge reach – CTRL fr.kick

Jump/cardio —– BW

Sit-thru2- sprawl- squatjump BOX

——————————————————–

ABSolution: x4

TRX low plank hold + leg crunch

BW sideplank splitjumps

Tis 1: Q Elite – Falcon Code

Egen tisdags-Q Elite… och en grym sådan!!

Massa nytt, nya kombos, nya movs… dubbla KB, dubbla CB, KB flow, BW kombos, CrossCore, skipull & balance/core..

Blir en grymming på lördag..fullt ut v2 då 😉

Q Elite – Falcon Code

Warmup: BW Complex

Sq- crabturn/tripod– DYN low lunge/fr.kick- scorpio

Sonnon shouldertwist- twist splitsquat

——– 2-4 Rounds —– 4/8 ———————————-

KB dbl pushup 2- hikeclean- deadclean- squat- alt press

BW bench- DYN frontkick

CB dbl flow

Alt halo/twist flag – dbl dipswing/twist squat n twist – dbl spin/rev lunge

KB BU flow

Hi pull- rev lunge clean/sit-out- stance clean- bentover/press

BW Low glide- pushup/s.hand swipe + flow – crabreach- underswitch/low lunge – fr.kick

CrossCore rev fly alt press + plank/crunch

————————————————-

Finisher: x 4

Skipull stance

KB s.leg up clean-hold

Sön: Q AniMotion Tabata 183 Cross-MIX

Söndagsträning a la Q AniMotion… ny utmanande och grym bodyweight i 45 min..

17 pers med över hälften nya debutanter. ( hoppas de inte skrämdes bort helt 😉 )

Go & genomtänkt mix av allt.. puls, kontroll, core, spänst, rörlighet o styrka.

Q AniMotion Tabata 183 Cross-MIX

Warmup: BW Complex

Roll down/squat/rollup // Sonnon armtwist n Squat

Quad – dog/scorpio – Alt stance-frontkick/switch/jumpup

————————————-

TAB: Alt stance-frontkick/switch/jumpup

TAB:  Glide dyn low plank/pushup

30/30/30

Guard pushup

Scorpio flow

Bridge n X-legout – alt side

TAB: Low split jump – cosack back

TAB: Quad-out  pushup

30/30/30 Finisher:

Quad/dog twistpress

Spider plank

BW sprawl n splitplank ( s.hand)

————————————-

Stretch:

4/4 breathing + shinbox reach / oh reach

Lör 2: Q Performance – Advertico Sting

Osså tisdagens Q i repris/lördagsfinal… 9 pers som tryckte på 4 rundor + finisher!

Styrka & koordination med massa pressar & drag + flertalet kluriga o utmanande movs.

Strålande insats som alltid!! Och en härlig viktökning på de flesta.. Ni e grymma!

Q Performance – Advertico Sting

Warmup: BW Complex

CHi flow- circles-  halo n stancesquat twist.

Sq- twistpress- dyn low war/cosack- quadtilt/rollup

——– 4 Rounds 5/5 ————————————–

KB KB deadclean/lunge – lunge-up/press L/R –  ( 2 & 4 quad pull )

KB stance clean – press 1-5 L/R

KB sprinter swing 10 L/R

Bulgarian spin n stancesquat clean

TRX mma twist pull L/R

BW sit-thru/scorpio AIR alt side

Finisher: 30/30/30 x3

KB fig 8 n hi crook

BW dog quad twistpress

Bosu dbl step

Lör 1: Q Elite – Bartolowick XF

Egen Q  Elite i  Xpresstempo och flow..

Tung-komplex, slams, rörlighet, flow-komplex, spänst & core. Pulstopp och sjöblött på köpet..

KB, Bulgarian, rep, kroppsvikt & crosscore.

Riktig liten dunder-runda 🙂

Q Elite – Bartolowick XF

Warmup: BW Complex n Bulgarian flow

——– 3 Rounds —— 4/4 —- 8/8 —————-

KB snatchlunge – kneepress- ½ windmill- clean- standup

KB ½ eight (op side)

KB skullsquat n curl

Rope skiskater slams

BW pushup/s.hand swipe + flow – crabreach- underswitch/low lunge – fr.kick

+

KB sidesnatch switch 

KB stance deadclean – switchsnatch

BW kneejump + boxjump

CC plank mtn climb crunch

Finisher: x 3

Bulgarian flow V-glide

Bulgarian clean – close squat

+

Bulgarian spin (dbl) slam

Tors: Q Elite – Spitz Blender

Drag, vridningar, hopp, pullups, tyngd, rörlighet, puls, ben, underarmar, pushups, rep, axlar, flow, koordination, bosu, core, löpning, pressar, rtw.. osså lite xtra 1400 kg drag/press.. 😉

En vanlig torsdags-Q Elite med mix de luxe mao…

Lika kul, utmanande och jobbigt som alltid!!

Q Elite – Spitz Blender

Warmup: BW Complex

—- A ——– 3 Rounds  —————

PM Chi pull varies

BW jump-pullup n sit-thru

—- B ——– 3 Rounds  —————

KB quadpull 4- deadclean/rev lunge thrust

CB swingsquat n halo/squat

—- C ——– 3 Rounds  —————

BW pushup/s.hand swipe – Rope rev flyslams

BW flow – crabreach- underswitch/low lunge – fr.kick

—- D ——– 3 Rounds  —————

Ball/Bosu backlift

KB oh pullover – s.leg crunch

—— TAB Finisher: ——-

Treadmill // KB ½ eight switch- twistpress

Treadmill // KB stancewalk RTW w stop

—— Xtra:  KB 28 Complex 6/6/6 (672kg) X 2

Renegade row

½ bridge OH alt press

½ bridge dbl press