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Lör: Q Elite – Souvage

Ja jösses… Det va utmaningar idag minsann.. framför allt styrke/balans/kontroll.. resten bara jobbigt, pulsigt & svettigt 😁🤣

Grym Q med allt!!👍💪⭐⭐

Q Elite – Souvage

Warmup: BW Complex + airbike

 

—- 5/5, 2 Rounds

 

KB/Bosu s.leg rot rev lunge n standup/knee L/R

KB/Bosu RTW + catch/forw lunge

  • BW crabturn- sonnon turn/under leg reach- back L/R

 

KB/band OH press (+ OH walk) L/R

KB/band/Bosu hi curl (s.leg) L/R 

  • BW pushup – dyn side monkey L/R

 

KB24 circle hold crawls L/R

KB32 dead clean outhold L/R

  • BW pullup hold

 

— spin-off

Treadmill soft run 60s 

  • KB24 hollow plank/sideplank L/R
  • BW assisted V-sit twist reach L/R

 

Treadmill soft run 60s 

  • KB24 OH hollow plank/crunch
  • BW beast swivel to pike L/R

 

— stretch-es

 

 

Tis: Q Elite – Zola Dark

Fet ny grym Q…

Drygt 5 ton med KB24..tunga komplexer.. ben, balans och armar.. utmanande..

Kommer kännas i mån 😁💪

Q Elite – Zola Dark

Warmup: BW Complex

 

—– 5/5, 2 Rounds —-  5280 kg

KB24 rot rev lunge + stance 2 + stance thrust L/R

KB24/Bosu RTW + catch/forw lunge

KB24 dyn cleanswitch – stance squat L/R

  •  BW deck kneekick- V-sit reach

 

KB24 kneeing deadpull – goblet press

KB24 kneeing halo + outside twist (w sit-back) 

KB24 bridge press + s.leg raise 10/10

  • BW shinbox flow – flip/low lunge- dip/reach

 

— stretch, kin, piriformis

 

Sön: Q Elite – Karpilitov

Skön “liten” söndags-Q a la solo..😁

4960 kg KB komplexer + brutal kroppsvikt…och flow
+ Rundor mördar-core
+ löpning + vadpressar..

Ka-ka-baaaam 🤣🤘⭐💪

Q Elite – Karpilitov

Warmup: BW Complex

 

—– 5/5, 2 Rounds —

 

KB24/20 hikeclean- sideclean n squat

KB24 row 2 n dyn row switch

KB24/20 kneeing op clean n press

KB24/20 stance swing- dbl outside- am swing/ switch ( 2nd snatchswitch)

+

BW spider- elbow dip/knee-in – low leg swipe- low back- dog

BW 2-point AIR-turn L/R

 

—- ABSoCore: 5/5/10 + 4, 2 Rounds

BW plank side tucks

Ball s.leg plank glide

Ball core X – side lifts

BW shinbox flow – flip/low lunge- dip/reach

 

— spin-off

Treadmill soft run 60s + KB24 stance curl

Treadmill soft run 60s + KB24 goblet stance twist

 

— xtra 2 Rounds

Calves press 10+10, s.leg 10+10

 

 

Fre: Q Elite – Baniac XRL

Ojoj da.. blev en liten giftig go Q en tidig fredagskväll..

Lite Bulgarian 37, lite BW, lite mer B37, BW, repslams o mellan mys med 28:an..

👌💥👍

Q Elite – Baniac XRL

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

 

Bulgarian37 spin-stancesquat-back L/R

  • BW elbow crab turn + leg reach out – alt side

 

Bulgarian37 sit-thru 2 – russian switch L/R

  • BW fr.kick spin n fr.kick rolldown/up – alt side

 

Rope lunge-kick-slams dbl grip 10/10 L/R

Bosu s.leg balance/curtsey

KB28 alt stanceswing walk 20 + goblet hold walk

 

— stretch, kin, piriformis

—xtra x 3: Calves press 80 – 10 + 20 toejumps

 

 

Tor: Q Elite – BatWolf

Ny härlig/go/fet Q Elite Duo..

Tunga KB, landmine, BW, rings..

Styrka, core, puls, vrid, drag, hopp..

Precis lika bra, genomtänkt, pulsigt och tungt som alltid!👍

⭐💪✌️💥

Q Elite – BatWolf

Warmup: BW Complex + airbike + skipull

 

—– 5/5, X Rounds —

 

KB28 swing- skullgrip/ stance squat – alt side

Landmine20 stance outside deadlift L/R

BW stancejump w kick L/R

  • TRX high pull – thumbs down 

 

KB24 BU stance outside swing- halo-stanceswitch/outside swing 

Landmine stance AIR-switch n EXPL push L/R

BW elbow crab turn + leg reach out – alt side

  • TRX high pull – thumbs down 

 

—- ABSolution/ CTRL: 5/5, 2 Rounds —

Landmine OH situp 

BW fr.kick spin n fr.kick rolldown/up – alt side

Rings oblique tucks L/R + skin the cat

+

KB28 CTRL  s.leg deadlift w row (outside) L/R

 

BB front X-lunge twister L/R

 

——– Sartorius + piriformis stretch

 

 

Tis: Q Elite – Uneven

Lika övergrymt bra som alltid!

Skön mix av KB 40-20-24, BW & barbell

Styrka, vrid, puls, rörlighet, spänst, core..

⭐👌💪⚡

Q Elite – Uneven

Warmup: BW Complex

 

—– 5/5, 2 Rounds —

 

KB40 outside stance deadlift L/R

  • BW dyn dog-dolphin press

KB20 s.leg shot swings L/R (10+10 stance)

  • BW s.leg squat- crawl n pushup L/R

KB24 dbl hike clean- snatch- alt press

  • BW shinbox switcheroo + kick thru L/R

KB20 BU stance outside swing- halo-stanceswitch/outside swing

  • BW elbow under + overkick L/R

 

—- Xtra/Core : 5/5>/2 Rounds

BB front X-lunge twister L/R

KB24 hollow plank hold – sideplank L/R 

KB24 crush grip hold looooong

 

 

Sön: Q Elite – Formacci LX

Superb & giftig & utmanande Q Elite…

3 rundor KB/BW/Rope
3 rundor xtra godis/core
3 rundor core/press/löpning..
Och rejält med go stretch..

Sjukt snurrigt idag 😁💪💥

Q Elite – Formacci LX

Warmup: BW Complex – shinbox switcheroo + kick thru 

 

—- 5/5,  3 Rounds — 

 

KB20 BU stance outside swing- halo-stanceswitch/squat/twist (GRYM!)

  • BW elbow plank step in/out

KB s.leg shot swings L/R

  • Band inside & outside susp ½ TGU L/R

KB20 rotating lunge clean L/R

  • BW hollow plank alt X-touch

Rope wide-pull

  • BW kneeing X-leg swipe out L/R

 

— Xtras 1: 5/5, 3 Rounds —

KB20 dbl alt V-sit press L/R

Rope hold leg raise + flag down

BW 2-hand sitout/legkick + legswipe L/R

 

—- Xtras 2: 5/5, 3 Rounds —

Barbell stance walk twister L/R

KB18 clean n BU press L/R

Treadmill run 30 sec

 

— BB stretch, kinstretch, BW ctrl scorpio/twist

 

 

 

Tor: Q Elite – Blamingo

Bam Bam Blambino…😁

Tung, fet o pulsig Q Elite Duo med bäste träningskompanjonen 👍✌️

Brutala KB movs varvat med sköna BW movs…

Superbitande core.. och 2 blöt-snurriga TAB rundor… Puh

Q Elite – Blamingo

Warmup: BW Complex + heels

 

—-‌ ‌4/8,‌ ‌2 ‌Rounds‌ ‌—‌ ‌

 ‌

KB24/kneeing‌ ‌Bosu‌‌ ‌long‌ ‌halo‌ ‌sweep‌ ‌+‌ ‌squat‌ ‌up

  • BW shinbox switcheroo + kick thru L/R

KB24 hike BU snatch + clean/press L/R

  • BW 🦀 front switches 3 – lockout back

KB24 alt stance circle swing-stop 16/16

  • BW diamond front pushups

 

—- Xtra/Core: 4/4/8 x 2

Band/BW OH getup vari x 3 L/R

BW V-sit-leo sideplank touch L/R

KB24 hollow plank press ( + disturbed) L/R

 

——- TAB: x 2

KB24 vari  // treadmill light run

 

 

Tis: Q Elite – BLC Tint 

Ojoj… En snabb Q med blytunga nya movs..

40, 32, 28, 24 o 16 + luriga BW’s..

Kanon som alltid! Tung styrka & smidighet.. puls på köpet ,⭐💪😉

Q Elite – BLC Tint 

Warmup: BW Complex + heels

 

—- 4/8, 2 Rounds —

KB24/kneeing Bosu long halo sweep + squat up

KB16/18 BU floorpress L/R

KB28 bench press L/R

KB40 bench X-pull L/R

+

BW shinbox switcheroo + kick thru L/R

BW 🦀 front switches 3 – lockout back

—-stretch butterfly

 

— Finisher/xtra: 4/16/32 x 2

KB24 hike BU snatch L/R

KB32 alt stance drop-pulls 16

KB24 alt stance circle swing-stop 16/16

BW deckroll-fr.kick-stance- fr.kick/V-twistreach- under sideplank L/R

 

— stretch- kin hold, twist, yoga flow

 

Sön: Q Elite – LaBometian Flietz 

Ljuvligt go & svettig stege ner med mäktig KB kombo och nya utmanande BW -leo moves.. och löpning..och finisher..och band/core de Luxe..😉👌

Hur bra som helst…

Q Elite – LaBometian Flietz 

Warmup: BW Complex + band lateral s.leg squat

 

—- 5/4/3, 3 Rounds —-

 

KB20-24 dbl hike clean- snatch- alt press

BW shinbox switcheroo + kick thru L/R

Band/BW OH getup vari L/R

BW 🦀 front switches 3 – lockout back

+

Treadmill run 60 sec

 

—- Finisher: 10/20/30 x 3

KB20 dbl high pull

Treadmill run 14

Skipull stance swipes