Mån 1: Q Elite – Kwarmalo

Det är vad jag kallar en rejäl Q uppvärmning det.. 😉

Tung KB BU complex, utmanande CB complex, box kicks, kroppsvikt & mer KB i 3 goa rundor.

Nästa gång skall löpfinisherna hinnas med oxå 😉

Q Elite – Kwarmalo

Warmup: BW Complex +

Ginga flow + frontkick, twist, cosack

—– 4/4/16 , 3 Rounds —–

KB24 hike BU clean- sideclean- clean/rev lunge

CB s.hand swipe- stance squat-flag L/R

Box kicks

BW low glide pushup // 2-step AIR pushup

KB24 alt stance swings

+

BW low hip stretch

Lör: Q Elite – Tizmech Claw

Ny giftig o skön Q Elite med nya kombos, nya movs, nya utmaningar..

KB 88, KB24, TRX Rip, BW, KB28, Bosu, clubbells, CrossCore, deadball, slams, rope, landmine, Bulgarian, KB18 & löpning..

Hela paletten med kraft, tyngd, balans, spänst, kondition, kontroll, styrka, core..

Vad kan gå fel med det? 😉   Strålande insats på ett strålande upplägg!

Q Elite – Tizmech Claw

Warmup: BW Complex

Small rotations H/M/L – hip tilt flow

Ginga – ext low lung twist/ham/hip-leg spin/scorpio

—- 4/8, X Rounds ———————————

KB44 dbl sumo deadlift

KB24 hike – BU clean – sideclean’

TRX Rip rev lunge /twist-shot – low splitjump switch

KB28 dbl ½ bridge , alt s.leg – floor press

Bosu /CB mace grip – squat twist, oh 45 press

Bosu /CB dbl fr raise- rev sun touch

CC underpull – legcrunch

CC controlled close flys

CC pushup ( wide-out)

+

DeadBall stance slam- jumpswitch

Rope stance slams L/R

———————————

ABSolution: x 2

Landmine JM complex V-russian twist + straight arm sit-up

Bosu/Bulgarien ( off)  8-8-16 x 2   (+Bosu X-leg 8/8)

Finisher: TAB

KB18 BU sideswing/halo/press // treadmill

KB18 stance hipull- stance clean // treadmill

Tor: Q Elite – NBrucher

Torsdags-receptet på KT:

KB 88 sumo, KB 24 cosack, CB gladiator på bosu, CrossCore, TRX Rip twist, backpull flow, two-steps, rope slams, beast-pilates, löpning & KB flow..  Blev en brutal och färdigmosad tårta det 😉

Q Elite mao…

Q Elite – NBrucher

Warmup: BW Complex

—— 4/8/16, 2 Rounds ————

KB44 dbl sumo deadlift

KB Cosack Complex –  d.clean n cossack squat

CB/Bosu s.leg dbl swipe n gladiator

CC underpull w legcrunch

PM/Rip rev lunge – twist-shot

Band – backpull flow

BW two-step pushup ( air-leg)

BW knee-tuck pushup (alt hold)

Rope stance slams L/R

ABSolution/ Flex: x 2

Bosu/bulgarian – 0ff 8-8-10 + 5-5-10

BW L-sit -leg lift pilates style

• BW scorpio  – kneedip/cosack-dip-reach

Finisher: TAB

KB18 BU sideswing/halo/press // treadmill

KB18 stance hipull- stance clean // treadmill

Ons: Q Performance – Quent Dock

Ny dag, lite nya medlemmar.. men precis lika dunder-go Q Performance.

Förutom en rookie som tog sig vatten över huvudet deluxe, var det ett lika stabilt och rutinerat Q gäng.

Bra tyngd, bra tempo, bra puls… mixat med flex & koordination. Strålande insats!

Q Performance – Quent Dock

Warmup: BW Complex

Teacup

Inch- pushup/dog -X- inch – rev lunge/fr.kick

Sq- quad- crabturn/bridge– quad- sq

——-4/4/8, 4 Rounds ————————-

KB Swol Complex

Op hand kneeing deadsnatch- snatch/oh rev lunge – jumpswitch

BW Quent Complex flow L/R

• cosack lunge

• spider pushup

• twosteps-pushup

• elbow fr.kick

• dolphin scorpio

KB hike – goblet/ close squat (dbl)

BW Quent Complex flow L/R

BW Dyna -sq/quad- crabswitch (full)- quad/squat jump 10

ABSolution: 8/16/8 x3

CB 1-2-3 front catch

BW floor reach ( back to ground)

BAR L-sit

—— Finisher: KB Complex 1 min x 3

Sprawl-  row – deadclean- lunge – press L/R

Tis 2: Q Performance – Quent Dock

Osså veckans 1:a Q Performance.. som invigdes av ett tryggt, stabilt och rutinerat gäng..

Tyngd, koordination, rörlighet och maxpuls här o var.. KB & bodyweight i bra tempo.

Större delen klar på 30 min.. sen vara det bara CORE + Finishers kvar 😉

Riktigt riktigt grymt jobb!! 🙂

Q Performance – Quent Dock

Warmup: BW Complex

Teacup

Inch- pushup/dog -X- inch – rev lunge/fr.kick

Sq- quad- crabturn/bridge– quad- sq

Teacup – chi block

——-4/4/8, 4 Rounds ————————-

KB Swol Complex – 0p hand kneeing deadsnatch- snatch/oh rev lunge – jumpswitch

BW Quent Complex flow L/R

• cosack lunge
• spider pushup

• twosteps-pushup

• elbow fr.kick

• dolphin scorpio

KB hike – goblet/ close squat (dbl)

BW Quent Complex flow L/R

BW Dyna -sq/quad- crabswitch (full)- quad/squat jump 10

ABSolution:8-16-8  x3

CB 1-2-3 front catch

BW floor reach ( back to ground)

BAR L-sit

—— Finisher: KB Complex 1 min x 3

Sprawl-  row – deadclean- lunge – press L/R

Tis 1: Q Elite – Crest Slammer

En riktig dunder-Q… hälften innan pass, hälften efter 3800 kg 😉

Tyngd, komplexer, komplexer & komplexer med en massa puls.

Precis lika bra som alltid.. nu hoppas vi bara att snuvan försvinner så man kan öka puls/cardio lite 😉

Q Elite – Crest Slammer

Warmup: BW Complex

—– 4/8, 4 Rounds —————–

KB32 dbl stance  deadlift

KB24 Crest Complex

• deadclean/lunge – kneeing press/ sitout- crabturn- squat- halo n press

TRX Rip/PM – s.leg pull + rev lunge pull

CB semi-bruiser – alt stance outside swing/ halo/ low stance flag

BW 4-4-2  twosteps-pushup + crabturn full/quad squat jump + fr.kick/360 spin