Lör: Q Elite – Fabricious 4/4

Och Mr Q testade lite nya Q kombos/komplexer innan och efter…

Dubbla KB, BW o Ropes… Riktigt giftiga kombinationer.. Puh 😉

Blir säkert att väva in i nästa veckas Q pass…

Q Elite – Fabricious 4/4

Warmup: BW Complex

Quadpress- Chi flow- crabturn- sit-thru mm

3 Rounds

KB dbl Complex 4/4

Torito stancelift+ torito swing- dbl deadclean- dbl alt row

• BW Flow scorpio/Chi block
• Rope alt lunge-waves

KB dbl Complex 4/4

Alt deadclean- twist press- hike/clean/rev lunge kick

• BW  quadjump/crabturn/hamstretch
• Rope dbl slams

—– rest with Q Performance class —–

TAB:

Treadmill run // KB ½ 8 + ½ 8 switch n press

TAB:

Treadmill run // KB crabswitch n tripod press

Lör: Q Performance – SpetzDrive

Oxå en härlig vecko-final på Q Spetzdrive med nästan fullt. 🙂

Massa rutinerade och några nya. Mkt nytt med spänst, utmaningar, rotationer, puls och ett grymt tryck!

Dubbla tummar upp!!

Nu bara ladda om inför Q AniMotion imorgon 🙂

Q Performance – SpetzDrive

Warmup: BW Complex

Halo + Quadpress 4- crabswitch/sq/hamstretch

Ginga flow 3- fr.kick/scorpio

3 Rounds, 8/16

KB bench jump cleans L/R

Bulgarian/Bosu spinsquat

MB quadpress- walkout-in- squatjump

BW gecko lifts

Rope wave 4 + Bosu dbl step slam

+

BW Complex flow 4

Chi- cosack block- rev fr.kick lift/plank/ cobra/dog (s.hand)

Tors: Q Performance – SpetzDrive

Fete-repris på tisdagens Q gotting..

Lika blöt, lika bra o pulsig 🙂

Q Performance – SpetzDrive

Warmup: BW Complex

Halo + Quadpress 4- crabswitch/sq/hamstretch

Ginga flow 3- fr.kick/scorpio

3 Rounds, 8/16

KB bench jump cleans L/R

Bulgarian/Bosu spinsquat

MB quadpress- walkout-in- squatjump

BW gecko lifts

Rope wave 4 + Bosu dbl step slam

+

BW Complex flow 4

Chi- cosack block- rev fr.kick lift/plank/ cobra/dog (s.hand)

+ xtra godis… pullup/sprawl/legraise, ropeslams

Tis 2: Q TRX Plus – Reeperbahn 7 B

Ny go Q TRX Plus i nya formatet.. Repris men med nya movs/modifikationer.

Rutinerade matade på, nya fick kämpa rejält och chocka kroppen 😉

Strålande go insats! Svettigt..

Q TRX Plus – Reeperbahn 7 B

Warmup: BW Complex

Halo + Quadpress 4- crabswitch/sq/hamstretch

Ginga flow 3- fr.kick/scorpio

7/7, 2 Rounds

KB hi pull + goblet squat

+

TRX s.leg squat -to- OH L/R

KB lunge/flag/halo n kneekick  L/R

TRX rev plank – long curl

TRX s.leg underull -to- kneecrunch L/R

+

BW scorpio flow

BW inchworm – squatjump – sprawl – inch

ABSolution:

BW ½ sit-thru leglift  10/10 L/R

TRX plank elbow touch

TRX rev walkout

Tis 1: Q Performance – SpetzDrive

Tisdags-Q med härligt taggat gäng!

Lite nya sköna kombos med KB/bench, bosu, bulgarian, med.ball, rep och bodyweight..

Massa, massa puls & core…;-)

Q Performance – SpetzDrive

Warmup: BW Complex

Halo + Quadpress 4- crabswitch/sq/hamstretch + Ginga flow 3- fr.kick/scorpio

4 Rounds, 8/16

KB bench jump cleans L/R

Bulgarian/Bosu spinsquat

MB quadpress- walkout-in- squatjump

BW gecko lifts

Rope wave 4 + Bosu dbl step slam

+

BW Complex flow 4

Chi- cosack block- rev fr.kick lift/plank/ cobra/dog (s.hand)

Sön: Q AniMotion – Tabata 152

Härlig söndags-start med 5 nya BW movs och 14 pers i salen…

Svettigt, varmt o utmanande!!

Q AniMotion – Tabata 152

Warmup: BW Complex

Ginga – Chi flow/block + inch- war/fr.kick/dog/cobra- inch

• Curtsey twister

————————————-

DYN Frontkick foothold – low lunge w elbow down

Sit-thru pushup AIR

Bottom lungesplit jump up ( switch)

S:arm plank – dog touch  

Deckroll + legsup – shinbox push

Dyn push/catch – crawl back

Knogs S.leg sprawl ( tuck jump)

——————————————-

Stretch

• Curtsey twister