Mån: Q Performance BASIC- Pin & Pan

De va inte många på dagens Q Basic, men de som kom… fick valuta för insatsen..

Blev som en liten egen workshop..

Toritos, swings, pushup, renegade rows, deadlift, hike, cleans, snatches, BW, core och farmwalk..

Grymt jobbat!

Q Performance BASIC- Pin & Pan

Warmup: BW Complex

Sq- crabturn/quad 4/sq – plank-low lunge twist/cosack/scorpio-dog-inch

—–3 Rounds/each ——-

KB dbl torito-swing forward/rev

KB pushup

KB dbl deadlift varis

KB renegade row varis

KB dbl hike cleans

+ BW Cosack lunge 2- elbow dolpin scorpio

Skill: clean varis + snatch varis

—— ABSolution: x2 —-

KB dbl farmwalk

Bosu 5-5-10

Sön 2: Q AniMotion Rabaltak 199

Sista Q AniMotion inför sommarpausen… steg upp till 12 pers och massa nykomlingar.

Go mix av både intervalltider, styrka, puls, rörlighet och koordination. Blev att modifiera ner lite i komplexerna..

Strålande insats av alla!

Q AniMotion Rabaltak 199 

Warmup: BW Complex 4×4

Sq- crabturn/quad 4/sq – plank- fr.kick-dog-inch

+ frontkicks

————————————-

TAB: loaded beast- jump fr.kick – crocodile reach

TAB: low glide plank- pushup- tuckin/out

30/30/30

Alt legswipe n sumo squat-jump

Quad elbow dip

Elbow fr.kick  L/R

TAB: cosack lunge 2- spider pushup

TAB: plank/under/swipekick

30/30/30 Finisher:

Scorpio flow

Floor reach ( back to ground)

S.leg sprawl

————————————-

Stretch:

Sön 1: Q Elite – PinStorm

Liten turbosnabb egen-Q… a la 3400 kg.

Klassiska KB/BW komplexer + test av KB spinswitch-sidecleans 🙂

Uppvärmd för Q AniMotion mao..

Q Elite – PinStorm

Warmup: BW Complex

Sq- crabturn/quad 4/sq – plank- fr.kick-dog-inch

Loaded beast- jump fr.kick – crocodile reach

—– 3 Rounds ——-

KB dbl torito-swing forward/rev

KB pushup

KB renegade row

KB dbl hike cleans

+

KB side spin/switch

+

BW flow //  frontkick- rev scorpio 360 spin – crocodile reach

Lör 1: Q Elite – Black Quent

Ruskigt skön & svettig Q Elite… med nya kombos/upplägg.

Tyngd, explosivitet, uthållighet, rörlighet och puls.. Lägg till super-core & finisher x 3.

Sen va dagens träning klar 😉

Q Elite – Black Quent

Warmup: BW Complex

—— 4/4 — 3 Rounds —————-

KB dbl/s deadlift varis

KB Swol Complex

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

-BW Quent Complex flow L/R

Bulgarian – spin- sidesquat 2- spin- stancesquat – oh rev lunge

-BW Quent Complex flow L/R

CB semi-bruiser – pumpin halocast L/R

-BW Quent Complex flow L/R

BW Quent Complex flow L/R

• cosack lunge (2&3 w kneetilt + reach)

• spider pushup

• twosteps-pushup

• plank/under/swipekick

• elbow fr.kick

• dolphin scorpio

—– Finisher: —- x3 —-

DeadB stance slam- jumpswitch

Rope stance slams

TRX s.hand underpull L/R

—— ABSolution: x3 —-

KB s.hand farmwalk (+ clean hold)

Bosu/bulgarian – 0ff 8-8-16

BW L-sit -alt leg in pilates style

Tor: Q Elite – Chicano Brut

Råstyrka, rörlighet, core, explosivitet, tryck, flow och en massa kontroll & balans.

Q Elite mao… 3600 kg + allt annat godis

Och.. precis lika bra/jobbigt som alltid 🙂

Q Elite – Chicano Brut

Warmup: BW Complex +Quad – glide, circles, stretch

—— 4/4 – 2 Rounds —

KB dbl paused deadlift

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

KB kneeing halo-clean-press – TGD- oh floor twist- TGU

KB/bench X-row

KB Swol Complex

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

BW Complex flow 4+4+4+4+4

• twosteps-pushup
• plank/under/swipekick
• elbow fr.kick
• dolphin pushup
• low scorpio

BW L-sit pullup

CC pushup ( wide-out)

CC palms in -close  hi pull

Active recovery – kneedip- kinstretch vari

ABSolution/Balance:

Bosu/Bulgarien ( off)  8-8-16 x2

Bosu X-leg 8/8

+

Bosu balance Complex

Bosu yoga reaches/twist

Ons: Q Performance – Colin Draxon

Onsdags-Q med nytt grymt gäng…

Tunga komplexer, vridningar, teknik, puls och en jäkla massa hjärngympa 😉

Alltid lika goa insats!!

Q Performance – Colin Draxon

Warmup: BW Complex

Tea cup flow

Rev lunge – frontkick- rev scorpio- low lunge twist/ham/cosack- BACK

Quadpress – quadtwist/quad dip/ dog

———5/5, 4 Rounds ———————-

KB Colin Complex

½ eight switchclean- stance swing- snatch/rev lunge- kneeing clean/switch squat/twist press

BW Complex

½ bridge turn- close pushup-  tuckin/out

TRX s.leg pistol-squat + RDL L/R

TRX hi close pull inside/outside

—— ABSolution x 3 —————

KB pullover- situp-oh press

BW quad walkup/down

BW L-sit -leg lift pilates style

——————————

Finisher: 30/30, 30 rest x 4

MB sprawl n squatjump

BW quad walkups / crabturn

—

Bulgarien rev lunge oh press

BW static push hold – toe alt out

— Stretch