Tor 3: Q AniMotion –  Reponia

Osså dagens 3a…  sargade hälar och utan timer, då blir det reps 😉

Och precis lika bra genomtänkt träning med fokus på tekniken…

Och Q:arna tryckte på rejält!! Topp-insats

Q AniMotion 205 –  Reponia

Warmup: BW Complex – ..

Teacup – Ginga

Quad hold – crabturn

Inch- X-dog- scorpio

—— 10, 3 Rounds ———————–

Deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

-Quad-out pushup

Quad press- squat jump

-Sit-thru n pushup

Frontkick dynamic

-crabturn TGU sit down/up

Low Ginga n ½ in touch 3-1

-Scorpio flow ( + xtra toe touch)

2-step pushup ( + knee kick )

– s.hand sprawl ( + sideplank switch)

————- ABSolution

Butterfly situp

X-knee legraise n touch

Plank – knee down/upglide/down

–Stretch

Tor 2: Q Performance – Bhonaki Session

Osså ny tung lunch Q.. pass nr 2..

Idag va det 28:orna som rörde sig.. mix av rutinerade och rookies.

Grymt jobbat!

Q Performance – Bhonaki Session

Warmup: BW Complex

Sq- quad- quadturn- tripod flow

TGD/U

Plank- cobra- cosack- dog

4 Rounds

————– 5/5 alt 5-4-3

KB DYN rot deadclean / squat

KB ½ kneeing clean / press – sit-out

KB crabturn / tripod pess

————– 5-10-5

KB dbl RDL- BW deckroll/legraise – combo

BW sit-thru down / splitknee crunch 2/ jump over L/R

BW squat jump + plank walkout + AIR-tuckin

—- Flow/stretch x 4

BW floor push-scorpio – to- cosack – pidgeon – back

—– Challenge

Bosu dbl step – max 60s

Tor 1: Q Elite – Zingler

Dagens “lilla” 1:a… egen go Q Elite.

En beast, en flow, en synkad och massa tryck. Lika bra som alltid..

Men löp-intervallerna fick utgå pga av häl-meck..

Q Elite – Zingler

Warmup: BW Complex

—- 4/4, 2-4 Rounds —-

KB24 Beast Complex – dbl row- dbl clean- dbl snatch

KB18/24 twist d.clean/squat- d.snatch- side swingsquat- sideswing/step low stance swich clean alt L/R

CB semi Esik Complex – kneeing halo – tip squat flow L/R

BW elbow dyn gliders

BW elbow rev planker

BOX – alt kicks

MB alt side wallslams

—- xtra ringplay

————–

Tis 2: Q Performance – Bhonaki Session

Lunch-Q:n med en grym kvartett som tryckte på rejält!

Starka, rutinerade och glada som alltid..  tryck, puls, styrka, koordination, smidighet, core och speed.

2 tummar upp!

Q Performance – Bhonaki Session

Warmup: BW Complex

Sq- quad- quadturn- tripod flow

TGD/U

Plank- cobra- cosack- dog

4 Rounds

————– 5/5 alt 5-4-3

KB DYN rot deadclean / squat

KB ½ kneeing clean / press – sit-out

KB crabturn / tripod pess

————– 5-10-5

KB dbl RDL- BW deckroll/legraise – combo

BW sit-thru down / splitknee crunch 2/ jump over L/R

BW squat jump + plank walkout + AIR-tuckin

—- Flow/stretch x 4

BW floor push-scorpio – to- cosack – pidgeon – back

—– Challenge

Bosu dbl step – max 60s

Tis 1: Q Elite – Komet Slash

Tisdagens lilla minröjare a la Q Elite..

Giftig KB, dynamisk CB, pulsiga rep, explosiv bulgarian + massa godis 😉

Brutal men jäkligt go..

Q Elite – Komet Slash

Warmup: BW Complex n skipull

—- 4/4, 3 Rounds —-

KB24 Komet Complex

-twist deadclean/squat- d.snatch- side swingsquat- sideswing/step low stance swich clean alt L/R

CB semi Esik Complex – kneeing halo – tip squat flow L/R

Rope slashers – circle flys f/r L/R

Bulgarian/Bosu – alt spin slam

• BW shintwist lift- hip push- low cow L/R

—- 8/8, 3 Rounds —

TRX bench/box – hip raise/ row

KB32 dbl ½ bridge alt + dbl press

MB alt side wallslams

Mån: Q Performance – Bhonaki Session

Ny måndag… full klass…. och ny go Q Performance…

Grymt starka Q:are köttade igenom nya upplägget med bravur.

Tunga movs.. prov på råstyrka, koordination, uthållighet, puls och det mesta.

Tummen upp!! Som alltid..

Q Performance – Bhonaki Session

Warmup: BW Complex

Sq- quad- quadturn- tripod flow

TGD/U

Plank- cobra- cosack- dog

4 Rounds

————– 5/5 alt 5-4-3

KB DYN rot deadclean / squat

KB ½ kneeing clean / press – sit-out

KB crabturn / tripod pess

————– 5-10-5

KB dbl RDL- BW deckroll/legraise – combo

BW sit-thru down / splitknee crunch 2/ jump over L/R

BW squat jump + plank walkout + AIR-tuckin

—- Flow/stretch x 4

BW floor push-scorpio – to- cosack – pidgeon – back

—– Challenge

Bosu dbl step – max 60s