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Tor: Q Elite – Klementi

Dunder-fet och snabbt effektiv Q..

3 rundor KB hike-superman-underswing, switches, kin, swipes & jacknives..

3 rundor 40kg KB & löpning..

👌👍⭐

Q Elite – Klementi

Warmup: BW Complex

 

—- 4/8/16, 3 Rounds —

KB24 dbl hike clean + hike superman 

BW kinturn- switch/ fr.kick/swipe/kin twist

KB24 quad underswing L/R

BW side jack-knife L/R

——

TAB: KB40 suitcase hold  // Treadmill run

60/30×3  Treadmill run // KB24 stance outside swing/halo/goblet

TAB: KB sideclean- switch- press  // Treadmill run

—- stretch

 

 

Tis: Q Elite – Punchioff II

Ser man en 40kg, får man utnyttja..

Fet tung upgrade på söndagens goding 😁
40, 32, 28, BW, airbike & skipulls..

Blöt o tung Q!💪⭐👍

Sön: Q Elite – Punchioff

Brutal liten go söndags-Q…

32, 28, 24, 20, massa BW mellan och Bosu dbl step med rep..

Lägg till xtra godis pressar/core med 28an & Bosu ropeslams..

Baaam!⭐👍

Tor: Q Elite – KenZiera

Liten ny sjukt bra Q runda…

28:an och kroppsvikt..

Suitcase, lunge, pushup, hike snatch, clean, squat, dips, row, crabturn, pushup, aligator, s leg jump, cosack glide&reach, goblet, hollow plank, jackknife, deadclean, press, stance hold, oh hold & löpning.

😁👌⭐⭐⭐

 

Tis: Q Elite – Elliot PAF

Grym och fet tisdagsknäckare i grymt sällskap 👍💪

Tyngd med 32an, balance med trapbar & Bosu, vrid och drag.. puls på allt!

Lite go Xtra core + 2 snurrigt hemska finishers… Dbl step, löpning, airbike, skipulls o tunga pressar..

Done!😁

Q Elite – Elliot PAF

Warmup: BW Complex + airbike

 

—– 5/5, 2 Rounds —-

 

KB32 suitcase lift- rev lunge- balance kick L/R

KB32 deadclean- jerk L/R

 

Trapbar s.leg see-saw rows L/R

BW s.arm plank- dog/ twist L/R

 

K08-PM/Rope dyn hi-to-low chops L/R

K08-PM/Bosu dyn squatpull L/R

 

—– ABSolution: 2 Rounds — grym!

KB24 alt outside V-swings  forw/rev

KB24 goblet hold walk

 

—- Finisher x 2

Bosu/TRX Rip dbl step 20/20

Treadmill run 40

Skipull stance swipes 20/20

KB24 dbl floor press + alt press 10/10

 

— stretch

 

 

Sön: Q Elite – Ted Griffit

En söndags-Q som hette duga..
Tung KB Complex med rotation, koordination och tyngd.
Dynamiska powerpulls med TRX.
Hopp, balans & koordination med TRX Rip & Bosu X 2.
Pulsig BW med push o vrid.
Tyngd o superkoordination med dubbla 24:or
Finisher med Bosu/TRX dbl step- löpning, skipulls swipes och KB dbl floorpress..
Sen..va det klart 😁👍💪💪💪

 

Lör: Q Elite – Thurbino II

Tung go repris med modifikation..😁

Lite snabbare, lite mer balans, lite lurigare, lite mer allt..👌👍⭐

Grym o blöt rackare!!💪🌟

Tor: Q Elite – Thurbino

Ja göta petter.. en go Q blöting de luxe det 😊

3 rundor grymma Bulgarian & BW
3 rundor TAB, 60/30 med löpning/KB

Sen va det klart! Och matt i hela kroppen 😉⭐💪👌

Q Elite – Thurbino

Warmup: BW Complex + airbike

 

—- 5/5, 3 Rounds —

 

Bulgarian37 stance d.clean/lunge twist L/R

Bulgarian27 RTW + outside swing + 37 OH push/lunge L/R

Bulgarian37 spin n sidesquat L/R

+

BW knuckle sit-thru/swipe + knuckle pushup L/R

BW kneekick- V-sit/reach- kin/fly L/R

BW fr.kick- rev switch- scorpio L/R

 

—– Finisher: x 3

 

TAB: Treadmill run // KB24 goblet walk

60/30×3: Treadmill run // KB24 alt clean n press

TAB: Treadmill run // KB24 goblet walk

 

—- hang/stretch

 

Tis: Q Elite – Tripasso

Liten stygg “go” Q innan jobb..

KB24 x2, Bulgarian37 x2, BW x2, boxkicks, airbike o grym grym core

👌👍💪

Q Elite – Tripasso

Warmup: BW Complex

 

— 4/8, 2 Rounds —

 

KB24 stance hike- switch gunslinger- catch stance squat L/R

KB24 hollow- legs up- deckroll- V-sit halo 2

 

Bulgarian OH rev lunge press L/R

Bulgarian sit-thru switch- russian L/R

 

BW quad walk d/u- over crab + leg reachout pushup b back

BW fr.kick- rev switch- scorpio 

 

— 8/16/16 +40, 4 Rounds —

Box/bulgarian push

Box kicks

BW vari

Assaultbike 

 

—– ABSolution: 2 Rounds — grym!

KB24 alt outside V-swings  forw/rev

+

KB24 goblet hold walk

 

.

Mån: Q Elite – RoaR GRiT

Mån… en riktig brottar-Q…220 reps med 24:an..

Dryga 5 ton + 100kg farmhold & kroppsvikt..

Grymt go och utmanande!⭐💪👍👍

Q Elite – RoaR GRiT

Warmup: BW Complex

 

——- 5/5, 2 Rounds —-

KB24 dbl hike gunslinger + pike pushup

KB24 cross deadclean to sit-thru

KB24 split snatch – rack back/kick – lunge under pass/clean

KB24 hollow- legs up- deckroll up- squat halo 2 + goblet low squat jump

KB24 alt cross pull 3- cross clean n stance squat

+

KB100 farmhold

BW flow… reach, twist, scorpio

 

— ABSolution: 5/5, X 2

Ball elbow plank stir

Ball plank alt spider kicks

Ball + medball OH crunch

Ball + medball sideturns

 

— stretch

 

.