Tor 1: Q Elite – Danzieg Claw

Gårdagens lilla mini-blästrare…

En tung boll, 2 klot, BW och en bänk.

Snabbt, utmanande och tungt. Som alltid.

Q Elite – Danzieg Claw

Warmup: BW Complex

—— 4/8/16 , 2 Rounds ——

KB Danzieg Complex

Semi-cosack row 2 n clean n back- squat/clean- snatch+press- rev lunge L/R

BW decksquat/legraise – alt s.hand bridge pushkick

Bench/BW – surfjumps

BW elbow dyn beast glide

MB decksquat/stance -s.leg  jump wallpush + twist slams

+

KB dbl hike BU cleans +

KB dbl outside swings

Tis 2: Q Performance – SpimKracer

Och ett tungt rutinerat tisdags-gäng satte ribban med både 24, 28 och 32:an i komplexerna!!

Bra (läs högt) tempo. Grymt stark kvartett.

Q Performance – SpimKracer

Warmup: BW Complex

Rolldown- quad press- rollup- quad circles

Low lunge swipe/frontkick – dog – rev crabturn360/sitout

—– 5/5, 4 Rounds —–

KB Complex – deadclean/ dyn rev lunge/ press / ½ windmill L/R   (xtra AIR press)

–BW 2-step pushup + fr.kick ( + spin)

KB Complex II – Gorilla row 2- pull/halo/squat   (xtra knee dip)

–BW quad-squat- 360 backturn/sit-out- straight leglift -L/R   10-8-6

— ABSolution: x 2

TRX elbow – gliding plank twister L/R

BW X-knee leg raises L/R

BW Alexia deadbug

— stretch

Tis 1: Q Elite – Hacker G.A.S.

Se där ja… ovanligt.. ett nytt litet tisdags-monster a la Q Elite.. haha

En rackarns go KB complex, spinslams, hopp, godis o nya BW movs…

Lika bra som alltid!

Q Elite – Hacker G.A.S.

Warmup: BW Complex

—— 5/5, 2 Rounds —-

KB  – Hacker Complex L/R

stance deadclean- st.outside swing – st.switchsnatch- revlunge dropclean- sideswing squat

• Bosu/BW s.leg sprawl n sidejump bosu bounce L/R

Bulgarian/Bosu alt spin-slams

• BW elbow sideplank/sit-thru – twistcrunch L/R

Bulgarian – dyn lunge n OH twist (drop grip) L/R

• BW lunge/kickjump – low lunge swipe- cosack/ reach L/R

BW pushup – sideplank grappler  ( xtra tuckin/out)

MB decksquat – jump wallpush + OH good mornings

BW – leg twist raise

PM Bosu Complex ABSolutions: x2

Twist pull squat L/R

S.leg fly/press L/R

Elbow sideplank – rev flys L/R

Mån: Q Performance – SpimKracer

Så.. då var säsongen igång igen med Q Performance! Go mix av instruktör, rutinerade, juluppehållare och halvgröna 😉

4 rundor tunga KB & BW komplexer. Och bitande Core.

Fullt på pappret i alla fall 😉

Q Performance – SpimKracer

Warmup: BW Complex

Rolldown- quad press- rollup- quad circles

Low lunge swipe/frontkick – dog – rev crabturn360/sitout

—– 5/5, 4 Rounds —–

KB Complex – deadclean/ dyn rev lunge/ press / ½ windmill L/R   (xtra AIR press)

–BW 2-step pushup + fr.kick ( + spin)

KB Complex II – Gorilla row 2- pull/halo/squat   (xtra knee dip)

–BW quad-squat- 360 backturn/sit-out- straight leglift -L/R   10-8-6

— ABSolution: x 2

TRX elbow – gliding plank twister L/R

BW X-knee leg raises L/R

BW Alexia deadbug

Sön: Q Elite – Spetz Barina REPRIS

Söndag-Q i sista minuten.. fet go TUNG repris av gårdagens Elite. Idag med 2 grymma instruktörer..

Bra puls, svett, tryck, småsargade kroppsdelar och tunga movs 😉

Grymt jobbat!!   Plus lite xtra godis/lek på slutet

Q Elite – Spetz Barina

Warmup: BW Complex

——–  4/4, 2 Rounds —-

KB dbl Spetz Komplex

Rev lunge- s.hand deadclean/standup – s.hand squat + press L/R

• BW loaded – dyn frontkick spin L/R

Landmine RDL + switch/pull- lunge press L/R

• BW low scorpio- spider/legout- spiderpushup L/R

Bosu/PM Complex

BU Circle pull /squat

BU Twistpull up L/R

S.hand plank-pull L/R

+

BW CC pushups // hollow plank- ½ getup/ switch/twistpress- s.leg dog

—— ABSolution: 16/8/4/4 x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 10-10-20 L/R

 X-knee flag drops

——- Finisher: x 2

KB80 farmwalk hold n calfpress hold

Deadball alt stanceswitch slams

MB/Bosu twist wall slams L/R

Lör: Q Elite – Spetz Barina

Lördagens lilla kalas-puff… grymt blöt Q Elite i “nya” Q-hörnan ..

Tunga movs, bra tryck och luriga complexer..

Dunder som vanligt!

Q Elite – Spetz Barina

Warmup: BW Complex

——–  4/4, 2 Rounds —-

KB dbl Spetz Komplex

Rev lunge- s.hand deadclean/standup – s.hand squat + press L/R

• BW loaded – dyn frontkick spin L/R

Landmine RDL + switch/pull- lunge press L/R

• BW low scorpio- spider/legout- spiderpushup- low lunge/cosack/reach  L/R

Bosu/PM Complex

BU Circle pull /squat

BU Twistpull up L/R

S.hand plank-pull L/R

+

BW CC pushups // hollow plank- ½ getup/ switch/twistpress- s.leg dog

—— ABSolution: x2 —-

Landmine – russian twist + oh situps

Bosu x-knee 8-8-16

BW X-knee flag drops

——- Finisher: x 2

KB80 farmwalk hold n calfpress hold

Deadball stanceswitch slams

MB/Bosu twist wall slams L/R