Ons: Q Performance – Grock II

5 feta rundor KB complex av en uppdaterad goding..

Styrka, uthållighet, koordination, puls, core & balans + Finisher + ABSolution

Grymt jobbat som alltid!!

Q Performance – Grock II

Warmup: BW complex

Chi spin- crawl/tuckin- crabswitch/tripod- tuckout/crawl-

sit-thru/scorpio- rollup

————————————–

5 Rounds Of:

5 x KB Snatch n lunge (deadclean + snatch..)

5 x KB Push Press

5 x KB Front Squat (n knee-dip)

5 x KB Stance Swing

– L/R

5 x inchworm n  pushup

Finisher: x 3

KB ½ eight lunge hook 10

Sit-thru speed 10

ABSolution: x3  10/10/10

BW plank tuck-in/out

KB oh hold n legraise + crunches

Tis 3: Q AniMotion – Tabata 178

Litet, troget och rutinerat gäng körde på en klassisk Q Tabata med finisher…

Backpush, diamond, s.legs, revolving, reach, X-out, static, X-touch, tuck-ins..

Sen va alla matta o klara..:-) Grymt jobbat!

Q AniMotion – Tabata 178

Warmup: BW Complex

Sq- rev bridge 2- quadpress 4- sq

Splitsquat / big clockswipe

Inch – dyn fr.kick 2- cobra/dog

————————————-

Lunge n frontkick n backpush

Dyn diamondpushup

Skiskater sidejump + s.leg squat + spider knee

Revolving twist-pushup

Sit-thru reach n dog

Quadpress – X-out touch

30/30/30 Finisher:

Low plank hold – scorpio touch

Crabswitch rev bridge X-touch

Sprawl n dbl tuck-in n squatjump

—- Stretch

Tis 2: Q Performance – Grock II

Grymt gäng dök upp och körde veckans nya Q Performance.

En liten update på en gammal goding.. 5 feta rundor KB complexer.

Och de som körde med 20:an… flyttade 4000 kg!! 🙂

Kanoninsats av alla!!

Q Performance – Grock II

Warmup: BW complex

Chi spin/twistsquat/T-reach-  crawl/tuckin- crabswitch/tripod- tuckout/crawl-

sit-thru/scorpio- rollup

————————————–

5 Rounds Of:

5 x KB Snatch n lunge (deadclean + snatch..)

5 x KB Push Press

5 x KB Front Squat n knee-dip

5 x KB Stance Swing

– L/R

5 x inchworm n (spider) pushup

Finisher: x 3

KB ½ eight lunge hook 10

Sit-thru speed 10

ABSolution: x3  10/10/10

BW plank tuck-in/out

KB oh hold n legraise + crunches

Tis 1: Q Elite – Molotov Spike

Tisdags-Q Elite…  med nya grymma kombos och utmaningar..

Go mix av KB, landmine, bodyweight, rep, bosu & bulgarian..Hur tung & bra som helst!

Men löpning va seg som tusan…

Q Elite – Molotov Spike

Warmup: BW Complex

Chi spin/twistsquat/T-reach-  crawl/tuckin- crabswitch/tripod- tuckout/crawl-

sit-thru/scorpio- rollup

——— 2 Rounds ———————————

KB Kneejump + deadsnatch/OH rev lunge + kneeing clean – press- sitout L/R

BB Landmine kneeing clean to press L/R

+

BW sit-thru/kick up/pushup n squatjump L/R

BW fr.kick spin

+

KB torito stance swing n clean forw/rev

TAB: 1

Bosu/ Bulgarian spin pulls // Rope kneeing quickies

TAB: 2

BW crabswitch n quad-tilt flow  // treadmill run

Sön: Q AniMotion Tabata 177

Söndags-Q AniMotion med både troget gäng, Q:are och flera nya..

Repris från tisdagens 177:a, kontroll, spänst, styrka, vridningar, koordination, puls, flow & core.

Alltid kul med mkt folk, och få alla att göra rätt o bli bättre. 🙂

Q AniMotion Tabata 177

Warmup: BW Complex

Halo- squat/crabturn L/R

Plankwalk- low lunge twist/fr.kick L/R

Scorpio L/R – Inchworm

———- 20/10 ——————-

Front kick n dog

Hand-off pushup n DYN low plank

Scorpio flow

Squatjump n rev s.hand crabswitch

Sit-thru pushup

Hollow plank n shin-twist out

30/30/30 Finisher:

S.leg sprawl

Elbow side-dips

Mtn climber

———————————-

Relax:  4/4 breathing…

Lör 2: Q Performance – 3T Blocks

Tätt följt av veckofinal av Q Performance.

Taggat och starkt gäng köttade på i högt tempo.

Skön mix av styrka, puls, koordination, rörlighet, ben, armar och twistar.. Grymt jobbat!!

Q Performance – 3T Blocks

Warmup: BW Complex

Chi flow wide + close, windmill

Sq-crawl- crabswitch-sq– dyn war twist/cosack- 3leg dog/scorpio /inch

Split twist 180

——————————————-

30/30/30 x3 – alt start

KB ½ eight – catch/squat

BW pushdown – elbow dip – scorpio pushup

Bosu dbl step

————- 3 Rounds —————————–

KB Complex 3/3

Dead- kneeing BU- halo- deadsnatch L/R

+

BW Complex 3

Twist pushup 2 –

Decksquat/legs-up/ sprawl

Low glide plank

Frontkick 2

————————————————-

30/30/30 x 3

KB full split-discus switch //

KB dyn alt row

BW close hand – cobra/dog flow

————————————————-

Stretch…