Tors: Q Tomahawk

Tung o hård torsdagskrossare... :-)


 















Q TomaHawk
45/15, 3 rounds

* landmine twist rotate
* landmine turn  alt 360

* trx mma superpull L (alt w db)
* trx mma superpull R

*  bb clean & press & squat
*  boxjumps (bench)

* band bicepscurls
* kb squat+ long dbl halo

* db 10kg t-stand pushups
*  alt s.leg med ball slams

* kb flowswings alt
*  db chinpulls

Absolution:
- Susp band crunch
- Rev crunch (foot on knee) l/r
- legscissors

Ons: Pilates

Länge sen nu...så idag blir det en skön pilates på Kungsgatan

Tis: Q WarBone

En liten "otäck" tisdags-start..

Kb komplex, boxjumps, animal, hopprep, TRX, bodyweight, bosu, dragmaskin, kb, med.ball, stång, bosu och löpning.. Lite blandat mao. ;-)

Q WarBone
3 rounds/set, 30/10

KB dbl complex - jerks, squats, swings, round the world
Animal- frontkick, apewalk, beast

Boxjumps low w ball 10
Bosu  jumppulls 215
Snatch s.leg lunge 210
jumpropes 50

----- kb bridgepress+pullups

TRX s.leg jump bench 210
Kb decksquat+ halo 10
TF glide pushups 10
Kb dragon press 210

----- kb alt floorpress+pullups

V-pullup bar 20
Kb Scorpion pushup 10
Kb flowswing 20
Long ballslams 10

ABS:
BB Hippress bench 15
Pull-twister up/down 410
medball twist.throw 215
bosu 8-8 16

Tab sprints