Tis 2: Q Performance – DeltaBox

Tisdags-Q med ett flång nytt/tungt/go/pulsigt upplägg… med grymma rutinerade ( och 2 rookies) Q:are.

4 rundor med 4 tunga komplexer. CB, KB, medball och BW..

En finisher på det.. och alla va härligt matta. Superio!! 🙂

Q Performance – DeltaBox

Warmup: BW Complex

Sq- rev crab+ quadpress 4- sq- low lunge/twist/fr.kick- dog/hindu

–knneing windmill – scorpio- crabturn- bridge- rev scorpio

—- 3/3/6, 4 Rounds —–

CB Bruiser – hike clean- halo- swing/ gripswitch squat

KB M-flow – kneeing snatch- windmill- bridge- scorpio- crabturn — back L/R

MB pushdown- legswipe2- pushup-  tuckin – sonnon slam

BW/wall – quadjump – sq/jump tuck- quadjump- wall sprawl

——- Finisher: x 2

KB Haloooo 3/3/6 – stand+sq – rev lunge+sq –  kneeing

Bosu – mtn climber 40

— Stretch

Tis 1: Q Elite – BlackPire

Eget litet monster innan Q-klass..

KB 40/32/28/24 och en jäkla massa kroppsvikt med  band..

Osså liten finisher på det… Behöver jag säga mer? 😉  Gotterunda..

Q Elite – BlackPire

Warmup: BW Complex

Sq- rev crab+ quadpress 4- sq- low lunge/twist/fr.kick- dog/hindu

—- Powerblade

—– 4/4, 3-4 Rounds —-

KB40 stance outside deadlift L/R

• BW/Band frontkick n rolldown-pushup  L/R

KB32 stance hike – rev stance goblet catch L/R

• BW/Band sit twist flow w leg swipe  L/R

KB24 ½ eight – snatchswitch n sideclean switch L/R

• BW/Band quad pose oh pull

——- Finisher: x 2

KB40 d.clean- KB32 d.clean/press- KB28 d.halo L/R

BW sit-thru wall touch

Bosu/ KB24 – alt jack-knife

Sön: Q Elite – Yellowstone

Söndags-Q med en jäkla massa cirklar, svep, vridningar, twistar, drag och core genom hela..

TRX Rip med PM och KB/TRX

Turborunda innan jobb..

Q Elite – Yellowstone

Warmup: BW Complex

—– 5/5, 3-4 Rounds

KB FP – outside stance swing/switch/stance BU clean L/R

TRX s.hand underpull- elbow twister L/R

+

TRX Rip/PM – under circles  L/R

TRX Rip/PM – over circles/ stance step L/R

TRX Rip/PM – squat/ paddle power-row L/R

TRX Rip/PM – stance back shot L/R

TRX Rip/PM – leg.kick/turn/down press L/R

Lör: Q Elite – zEscobar Payne

Tidig lördags-start… med 2 rutinerade goa Q-gubbar som rörde till i grytan ordentligt.

Update på torsdagens monster..  riktigt goa utmaningar och pulstoppar 😉

Svinjobbigt mao..hehe

Q Elite – zEscobar Payne

Warmup: BW Complex

—— 4/4, 2 Rounds —-

KB24 Comp – row- d.clean/press- side squat- sideclean/switch

BW strict pullup- inch- glide push- leg swipe 2

KB/Bosu – rocket squat + BU clean L/R

BW strict pullup- inch- leg swipe 2- push- inch

+

KB24 dbl bridge floorpress n OH pullover

MB alt dead X-bug

Bosu/Band twist L/R

Bosu s.leg side plank crunch n twist L/R

—— 3rd round 8/8

KB24 Comp – row- d.clean/press- side squat- sideclean/switch

+

KB24 dbl hike n clean

BW strict pullup- inch- leg swipe 2- push- inch

KB24 dbl bridge floorpress n OH pullover

Band twist L/R

—- Finisher: 8/32 X 2

MB alt stance oh slam

Bosu dbl step – band resist

— stretch

Tor: Q Elite – zEscobar

Racka-tacka-boom….

Hur den kunde bli så pulsig, blöt och dödande… blev ett litet mysterium 😉

KB 80/ 24/16, BW, bosu BW, band, core, bulgarian, skipulls

Hur bra som helst mao..

Q Elite – zEscobar

Warmup: BW Complex

—— 4/4, 3 Rounds —-

KB row- deadclean/press- side clean/switch L/R

BW ctrl pullup n inchroll

KB/Bosu – rocket squat + BU clean L/R

BW glide pushup + leg out + rolldown pushup/underswitch

+

Bosu/PM Band twist L/R

Band  (feet) – sit-out leg raise L/R

BW Luka – hip twist (quad-leg swipe)

—– ABSolution: x 3

Bosu/Bulgarian37  8-8-16 – off  

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

—— Finisher: x 3

Bosu s.leg Skipull L/R

Bulgarian37  spin n hipull

KB80 farmhold…

——Stretch

Tis 2: Q Performance – Black Circus

Osså dagens Q Performance… med en liten “lagom-runda” med rutinerade och 1 rookie.

5 intervallrundor KB, lite go flow/stretch och en finisher med puls o utmattning..

Grymt jobbat!!

Q Performance – Black Circus

Warmup: BW Complex

BW tea-chi flow- cosack/rev fr.kick- scorpio-fr.kick/cosack L/R

5 Rounds, 30/15 – KB Complexity

KB ⅛ 8 hook lunge

KB dyn glide plank n close pushup

KB alt deadswitch- twistpress

KB V-swing

KB OH pullover hollow plank

FlowStretch: 30/30/30

BW Scorpio flow

BW dyn low lunge/ cosack – alt

BW kinstretch switch

Finisher:

MB sprawl n sonnon slam n dbl clock 10

TRX underpull… 100/to failure