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Fre: Q Elite – Zero28

Jo man tackar… 5712 kg med dubbla giftiga 28:or.. och lite kroppsvikt & rep slams

Dagen efter en riktigt brutal Q..  Skönt möööör om man säger så  😉

Q Elite – Zero28

Warmup: BW Complex flow – swipes, teacup etc

 

——- 4/4, 3 Rounds ——– 5712 kg——

KB28 stance deadclean- L/R  (3rd TGD/U + stance d.clean 1+3)

KB28 halo L/R

KB28 dbl decksquat- legs up- RDL( alt deadlift)

KB28 quadpull L/R

KB28 dbl alt row

BW frontkick spin + scorpio flow  8/8

+

Rope rev fly slams 8/8

 

——– Finisher: x 3

KB28 dbl hike swing

KB28 alt floor bridgepress+ dbl bridgepress

KB28 dbl toe farmwalk 16

 

— stretch/twists/stretch

Tor: Q Elite – Pitzer Droid

Torsdag… och total kroppsnedbrytning med en härligt pulsig/brutal ny Q Elite..

KB complex, DB/band complex, BW complex + bandtwisters och rep.. och xtra core.

2 rundor löpning/KB som finisher..  Sen va en helt död 😉

Q Elite – Pitzer Droid

Warmup: BW Complex+ heel xtra- sidelying hip rotate 

+ stance swipes/swings  X varis

 

—– 4/8/16, 3 Rounds —-

 

KB deadclean/rev lunge ( + press)  L/R + deadpull/goblet OH press

  • Band light flow twister L/R

 

DB/Bandpull– stance swing -rev lunge/curl/pull

  • Band light flow twister L/R

 

BW low plank/ split jump (alt legswipe)- dolphin- elbow/sit-thru 2- dolphin up

Rope dbl upper cuts L/R + dbl slam

 

————ABSolution: x  2

MB/Band  Alexia X-bug special L/R

Band Alexia legraise to ceiling L/R

MB/Ball sideplank/twist bounce L/R

 

——

TAB: treadmill // KB stance rtw – pushpress

TAB: treadmill // KB halo + side swing // windmill

 

—– stretch, kinstretch loooong

Tis: Q 3lite – Baritinov SHoT

Riktiga nyårsraketer som poppar till nu.. 😉

3 blytunga rundor band, KB, bulgarian & BW

3 rundor brutal-core

2 rundor läpning / KB40 o 32

Booooom!

Q 3lite – Baritinov SHoT

Warmup: BW Complex

  • Heel xtra- sidelying hip rotate- spinal twist- scorpio

 

——5/5, 3 Rounds —–

BAND bentover raises

Bulgarian spin & hi pull

KB d.row- d.clean- snatch- rtw w rev lunge stop 3– BU squat L/R

BW inch- X-dog – tuckin-sit-thru pushup

 

————ABSolution: x  3

Bosu/Bulgarian 5-5-10 + off

BW sit-thru/leg swipe- sit-thru/rolldown- ½  bridge-legunder- up L/R

 

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB32 d.clean hold- jerk hold

Sön: Q Elite – Bhinbarker Sicatora

Söndagstryckare i turbofart!!  Snabbast i december…;-)

Bosu, medball, slams, BW och en go tung KB flow.

Plus 2 snabba TAB rundor löpning/ KB40+ KB32..

Q Elite – Bhinbarker Sicatora

Warmup: BW Complex

 

— 8/8, 2-4 Rounds —–

 

MB/Bosu lunge kick L/R

  • BW Block crabturn- tripod reach

MB/Bosu kneeing twistslam2- rollout- pushup

  • BW sit-thru- reach rev scorpio flow

KB24 row- d.clean- ½ eight twist-squat- stance/BU clean- halo L/R

 

——-

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB d.clean hold- jerk hold

Lör: Q Elite – Ripday

Lördag.. med liten trög start..  liten lagom Q med enbart TRX Rip och Bosu..

Mkt kontroll , styrak, balans och core.

Q Elite – Ripday

Warmup: BW Complex

 

— 5/5, 2 Rounds — 

 

TRX Rip/Bosu balanced s.leg pushup n dog

Bosu/TRX Rip sit-shots L/R

Bosu susp heel-raise L/R

Bosu/band squat

Bosu X-knee pilates 10/20 L/R

Bosu/TRX Rip s.leg paddle hold L/R

Bosu/TRX Rip s.leg OH backslash hold L/R

Bosu/TRX Rip s.leg sideshot L/R

Tor: Q Elite – Phantom

Att såna små luriga övningar, kan bli så vansinnigt giftiga… jösses

Bosu, TRX Rip, band, BW och slamballs..

Brutal teaser inför lördagsrundan med löp-intervaller!! 😉

Q Elite – Phantom

Warmup: BW Complex

 

— 5/5, 2-4 Rounds — 

TRX Rip/Bosu balanced pushup

Bosu/TRX Rip sit-shots L/R

  • BW dyn cobra – frontkick

 

Bosu/band squat

Bosu susp heel-raise L/R

Bosu s.leg elbow glide L/R

 

Bosu dbl SlamBall slam

SlamBall s.leg dog – spiderplank L/R

  • BW dyn cobra – frontkick

Tis: Q Elite – Krietchen VEGA 

Jäkla tur man inte hann mer än 2 rundor… hade blivit akuten då 😉

Ruskig tisdags-tryckare.. KB80, tunga BW complexer, brutal KB24 complex, xtra core de luxe.. osså löpning/KB32/64 mix på det!!

Puh.. Jätte-puh.. 😉

Q Elite – Krietchen VEGA 

Warmup: BW Complex

  • Heel xtra- sidelying hip rotate- spinal twist- scorpio
  • Band – RDL + alt OH-fly down

 

—- 4/4, 2-4 Rounds —-

 

KB40 dbl stance deadlift L/R

BW low glide- archer touch 2- pushup- lion swipe 2

 

KB24 Krietchen Complex 

  • Swing- twist/side-sq-swing-clean- sit-twist hipdrive- kneeclean/sq up L/R

BW fr.kick/3p dog – alt side

 

KB24 hike BU clean – snatch L/R

BW low lizard under switches

 

————ABSolution: x 2

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

BW sit-thru/leg kick- sit-thru/rolldown/up L/R

MiniBand twist legraise L/R

 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadclean hold /alt  deadrow

Sön: Q Elite – Chrilton Street

Snabb, lagom och skön söndags-Q…

Lite KB complex, lite BW, lite TRX Rip…

Lika bra som alltid.

Q Elite – Chrilton Street

Warmup: BW Complex

 

——3/3, 3 Rounds —–

KB24 Complex continiously :

Stance hike clean/squat – stance swing L/R

Alt press/side lean- stance swing L/R

Halo

 

BW spider plank 2- tuckin- crabturn/dip 2

Vipr leg swoop 6/6 L/R

TRX Rip outside stance shot // bosu s.leg outside shot // stance hip shots L/R

 

— xtra: x3

KB24 stance deadrow L/R

KB24 dyn twist pull

Lör: Q Elite – Raketer ZR

Hell of a Q…  en riktig lördags-smaskare.

Deadlift, KB 80&40, K08, BW, toritos, low pull, ropeslams, frontkicks+, core, löpband, hipdrives, twists, farmhold och en brutal DB complex.

Nya goa kombos & complexer.

Q Elite – Raketer ZR

Warmup: BW Complex

  • Heel xtra- sidelying hip rotate- spinal twist- scorpio

 

—— 5/5, 2-3 Rounds — 

KB40 dbl stance deadlift L/R

  • K08 straight curls

DB20 dbl – pushup- renegade- quadrow- swing/squat- press 

  • BW kneekick- elbow/X-leg touch 

KB24 dbl torito 2 + low pull

  • BW walking long fr.kick n roll down

Rope s.hand dbl grip slams – rev lunge + kneekick L/R

  • BW hipflow – alt kinsit reach- sit-twist- hipdrive

 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  BW dyn plank to under X-touch

Tor: Q Elite – Britzol A.F.Q.

Ja.. där kom den! En fet, tung, ny, pulsig och go torsdags-Q som hette duga..

3 rundor med stege ner… KB/BW/Slams/BW/Bulgarian/Bosu med en blytung Core-avslutning.

Baaam & booom!

Q Elite – Britzol A.F.Q.

Warmup: BW Complex

  • Heel xtra- sidelying hip rotate- spinal twist- scorpio

 

— 5/5, ladder down 3 Rounds —-

KB stance outside swing- clean- stance squat- press L/R

Band/BW dyn sitpull L/R

KB rtw w rev lunge stop

BW zulu pushups L/R

Deadball stance slams L/R

BW alt s.hand sprawl

BW scorpio flow

 

————ABSolution: x 3

Bosu/Bulgarian 5-5-10 + off

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

BW sit-thru/leg kick-hold- sit-thru/rolldown/up L/R

—– xtra: Bosu dbl step 30 x 3