Lör 1: Q Elite – Pasitilov

Nästan innan öppning…. 2 megarutinerade Q:elitare i en skön morgonbatalj 🙂

Styrka, komplexer, puls, balans, kontroll, rörlighet, spänst, uthållighet, twistar… allt-i-ett som vanligt.

Osså en fet pulsig finisher på det..

Q Elite – Pasitilov

Warmup: BW Complex

—— 3/3/6, 2 Rounds —

KB24 Pasitilov Complex L/R

– d.clean– ½ eight switch/snatch – sidesquat- sideclean switch n twist press

KB20 knee snatch + BW fr.kick turn L/R

• BW s.leg deckroll- fr.kick/jump/stance

CB Bruiser/Bosu hike clean/halo/tip/rev lunge L/R

CB/Bosu s.leg dbl light – swipe/switch/oh fly’s/RDL L/R

BW low glide plank/ leg swipe2- glide back

BW quad – wall jump + small jumps X2 ( 4th – fr.kick spin n wall jump)

+

MB power wall slams L/R 6&6

—– Finisher: 4/8/16 + 16 x3

KB dbl hike clean // outside swing n pull // torito walk

Skipull stance swipe

Ons: Q Elite – eSquare

Nytt ställe, nya kombos.. fet go ny Q Elite med över 6000 kg.

Tyngd, uthållighet, vridningar och härliga snurr/pulstoppar…

Och precis lika bra som alltid… 🙂

Q Elite – eSquare

Warmup: BW Complex

—- 5/5, 4 Rounds — total 6024kg

KB32/40 stance hike clean/ switch catch L/R

KB24 ½ eight switch snatch – sideclean switch n press

+

BW sit-thru reach- under scorpio

KB24/32 hollow pullover alt leg crunch

KB32/24 dbl windmill ( vari oh/under d.lift , stance deadlift

+

BW shintwist reach+ spine twist+ bridge

— Bonus: 5/4/3

BW strict back-pullup

KB40 deadclean L/R

KB32 deadclean n jerk L/R

— Finisher: 32/8 x 2

Skipull stance swipe // Airbike

KB32 rtw w stop

Tis 2: Q Performance – Pistolero

Tisdags-Q = 2 från fullt, och en riktig batalj!!

Start på 24:or, sen tom 28:or och 32:or… Imponerande!!

Bra tryck genom hela, dock utan finishern…. hörde jag lördag? 😉

Grymt jobbat alla

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

Ginga/fr.kick

—- 4/4, 4 Rounds —-

KB ½ eight- squat- press + ½ eight/switch/rev lunge

• BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

• BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

• BW low underplank-switch- pushup

— BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Tis 1: Q Elite – Aritmo

Först ut… en Q Elite med lite nya “sköna” kombos…

KB, Bosu, Clubbells, bodyweight & pullmachine.

Lite lagom grym mao 😉

Q Elite – Aritmo

Warmup: BW Complex

Halo – twist – inch/x-dog + Ginga/fr.kick

——- 5/5, 2 Rounds —-

Bosu/CB –  balance s leg twist reach mm

Bosu/CB – dbl swipe n flag squat

• BW s.leg deckroll- ½ rev fr.kick/scorpio switch

KB dbl – Algiz squat ( press-oh V-squat)

KB dbl – Algiz press ( split sit – curl-press + alt side bent)

• BW sit-thru under-scorpio flow

PM kneeing twist flag pull L/R

PM kneeing quad flys L/R

• BW s.leg deckroll- ½ rev fr.kick/scorpio switch

BW/KB anchor s.leg twist leg flag raise L/R

KB40 dbl  farmhold 

—————

• Sit-twist spin + spinaltwist + full bridge L/R

Mån: Q Performance – Pistolero

Full måndagsklass, och en ny liten fullträff a la Q 😉

4 tunga, blöta och utmattande rundor KB komplexer & bodyweight.

Tyngd, styrka, koordination, puls, spänst, core, vrid, hopp & rörlighet,  men finishern varken behövdes eller hanns med.

Lördag kanske? Weekend-final?   Strålande insats idag. Nya som super-rutinerade..

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

ginga/fr.kick

—- 4/4, 4 Rounds —-

KB ½ eight- squat- press + ½ eight/switch/rev lunge

• BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

• BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

• BW low underplank-switch- pushup

— BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Tor: Q Elite – Slam Botzer

Äntligen…  slams, slams, dunkar och lite mer slams 😉

Giftig blöte-runda med Bosu balans, tunga KB komplexer, medball slams, BW, boxjumps plus och massa dubbla repslams..

Xtra dunder-core och puls-tryckar-finisher… Puh. Helblött..

Q Elite – Slam Botzer

Warmup: BW Complex

—– 5/5, 2-3 Rounds —-

Bosu s.leg hiphinge n rot touch L/R

Bosu /band hold s.leg pistol squat L/R

+

KB24/20 quadturn n sit-out/bridge press L/R

KB24/20 kneeing d.clean n undersnatch L/R

KB24/20 stanceclean- spin/stance switch L/R

KB24 dbl pushup- d.clean- squat

+

MB s.leg slam L/R

MB alt rev stance slam ( + halo rotation)

+

BAR  V-pullups

Jumpbox lateral dbl step over

Rope Dbl alt forward/rev stance slam 10/10

+

BW fr.kick spin- crabturn- expl- tripod reach

—– ABSolution: x2

KB dbl situp

Bosu/Band twist L/R

BW sit twist -to- leg raise twister L/R

— Finisher: 32/8/16  X2

Stance skipull

KB alt clean n press

Rope Dbl stance slams