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Tor: Q Elite – Pitchman:Six

Mmm Q Pitchman:Six…

Twistas, revolver, shin, rip shots, dbl step, balance, core, slashes, skipull, jumps.. osså lite lätt löpning

Puuuhh… Blött 👌💪

Q Elite – Pitchman:Six

Warmup: BW Complex

 

—– 4/8, 2-3 Rounds —

KB shintwist- hipturn- squattwist up- twist press L/R

PM sit-thru n pull L/R 8/8

TRX Rip/Bosu dbl step n shoot L/R 8/8

+

KB dbl revolver swings 8/8

PM beast lat press L/R 8/8

TRX Rip/Bosu s.leg backslash/up slash L/R

 

— ABSolution: 8/16 X 2

Bosu/PM hold 8/16 L/R

TRX Rip step up/down L/R

 

—- Finisher: 16/2 x 2

Skipull vari – stancejump swipe // dbl outside rev lunge

BW fr.kick spin – stance jump + kneedip -alt side

 

Treadmill light running // BW stretch

 

— stretch

Tis: Q Elite – Batfield

Ujuj… 4 nya ton med 28:an… + pulls, BW, spins, slams, flags, scorpios, core..

De 2 sista finisher-löpningarna va inget kul.. haha  Hemska 🤣

Tung go varierad och ypperlig ny Q Elite a la solo..

Q Elite – Batfield

Warmup: BW Complex

 

—- 4/4/8, 3 Rounds —

KB28 ½ eight – switch – hike switchstance clean L/R

PM sit-thru n pull L/R

BW crabspin alt L/R

 

KB28 stance deadclean- sideclean switch- stance squat L/R

PM plank pull L/R

BW scorpioflow

 

—– ABSOlution: X 2

Pole dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

Bosu/Rope s.leg quickies L/R 20/20

 

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

—- 60/30+30 x3:

Treadmill running // KB24 oh hold / RTW w stop

 

—– streeeeeetch

Lör: Q Elite – Fragliaton 28

Liten “go” lördags-bulldozer a la Q…

5300 kg med 28:an + finisher med löpning/skipull.. Voila!

Och de nya Takumi boost lätta o snabba som tusan!!

Q Elite – Fragliaton 28

Warmup: BW Complex

 

—– 4/4, 2 Rounds —-

KB28 ½ eight – switch – hike switchstance clean L/R

KB28 dbl stance/s.leg RDL L/R

KB28 dbl alt quadpull L/R

  • KB28 dbl alt torito dead lift- pushup L/R
  • BW – spiderdip//legout-tuckin- sit-thru/ rolldown situp L/R

 

—– 4/4, 2 Rounds —-

KB28 s.leg ½ bridge hold w alt floor press

KB28 floor dragpull ( quad w s.leg out)

KB28 bench X-row L/R

 

—– Finisher: 30/30/30 x3 

Running // KB28 stance hold // skipull vari

 

—- Stretch

 

 

Fre: Q Elite – Pinifiri

Lite KB40… lite fleximovs… sedan invigning av de nya Adios 4..

9 st blöta 60/30…   gårdagens Q satt kvar.. 😉

Q Elite – Pinifiri

Warmup: BW Complex

+

KB40 suitcase lift L/R

 

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

 

—- 60/30+30 x3:

Treadmill running // Bulgarian stance twist pull n halo

 

—- 60/30+30 x3:

Treadmill running // KB24 oh hold / RTW w stop

 

  • Active stretch/recovery

Tor: Q Elite – Knas-ter

Ljuvlig utmanande torsdags-Q.. igen! 😉

Råstyrka, koordination, puls, flow, balans, vrid, kontroll, core, fokus & löpning…  💪👌👍

 

Q Elite – Knas-ter

Warmup: BW Complex + squat/kneedip flow

 

—– 4/4/8, 3 Rounds —

KB24 D.clean/rev lunge- forw.lunge- standup/press- sideswing/switch + halo

BW Frontkick spin- pushup- crabturn 360- hindu pushup/inch back

Bosu/ball balance L/R under/over

Band lunge- s.leg balance s.hand fly L/R

 

—- Finisher: 4/16, 3 Rounds —

KB24 dbl hike – BU clean

BW side jack-knives L/R

 

—- 60/30 x 3

Treadmill running // KB24 Stance goblet hold

 

—- stretch

 

 

Tis: Q Elite – Beezer LTD v2

Bara en sak är bättre än en Q Elite… och det är en v2 på samma 😉

Lite extra mer av allt.. Grymt pulsigt och blött.

Supergrym som alltid!!⭐️👌⭐️

Q Elite – Beezer LTD v2

Warmup: BW Complex

 

—- 4/4, 2 Rounds —  

KB ½  eight – cleanswitch/ twist stance squat – sideclean alt L/R (2nd dyn rev lunge)

  • BW inch- pushup- elbow sit-thru- low lunge/ scorpio- squat/roll up

KB deadsnatch- press/rev lunge- oh lying tilt- crabturn- squatup L/R

  • BW deckroll/legsup- fr.kick/stance- crabturn/kneedip- stance tuckjump 

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

 

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean/superman + outside swings

BW kneekick – alt sit-thru AIR

 

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean/superman + torito swings

BW kneekick – alt sit-thru AIR

 

—- Finisher: 3 – 4/16/8

KB24 dbl hike clean/superman + alt stance outside swings

BW kneekick – alt sit-thru AIR

Sön: Q Elite – Beezer LTD

Och söndagen bjöd på nästan lika giftig Q-rackare.. 💪👌⭐️

Hikes, squats, switches, frontkicks, scorpios, pushups, snatch, inchworm, TGU, tilts, deckroll, stancejump, crabturn, bridges, RDL, band-twisters, more hikes, outside swings, toritos, crabturn, row, sit-twists & dbl row…

Mör, pulsig och blöt…😁

Q Elite – Beezer LTD

Warmup: BW Complex

 

—- 4/4, 2 Rounds —  4416 kg

KB stance hike/clean- cleanswitch/stance squat alt L/R

  • BW inch- pushup- fr.kick/scorpio- low lunge/ under reach- scorpio back

KB deadsnatch- TGD- oh lying tilt- crabturn/squatup L/R

  • BW deckroll/legsup- fr.kick/stance- crabturn/bridge reach- stance jump 

+

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

 

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean + outside swings

BW kneekick – sit-twist reach

 

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean + torito swings

BW kneekick – sit-twist reach

 

—- Finisher: 3 – 8+4 x 3

KB24 dbl  alt row + dbl row

 

—- streeeeeeeeetch

 

 

 

Lör: Q Elite DUO – Redux Wake

Ram, bam, boom…. Q Elite DUO som hette duga…🔥😁

Tyngd, puls, spänst, twistar, ben, pressar, puls, hopp, core, slams, statiskt, balans, löpning.

Supergrym Q med vapendragen! 👍👌💪

Q Elite – Redux Wake

Warmup: BW Complex

 

—— 4/8, 2 Rounds —-

KB Redux Complex 1

  • Sideswing 3- stance squat- stance drop/goblet
  • BW deckroll- legsup- fr.kick/stance jump back
  • Bosu mtn climber + jump-squat

 

KB Redux Complex 2

  • s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup
  • BW pushup +½ tuck- alt sit-thru
  • Bosu kneeing cosack/kneeing slam + X-plank L/R

 

KB Redux Complex 3

  • ½ kneeing op dead clean- halo – kneeing 180 swipe
  • BW dyn fr.kick – flip switch L/R
  • Bosu s.leg Rope dbl twist slam

 

—– ABSolution: 32/16 x 2

Bosu – s.hand plank + Rope quickies 32/32 L/R

Bosu – plank dip L/R

 

—– Finisher: 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadrow + deadclean hold

 

 

Tor: Q Elite – Ki:Bionic

Holy moly, holy moly…. En riktigt go Q-rökare inklusive allt. 👌🔥💪

Tyngd, koordination, puls, spänst, speed, slams, rörlighet, ultra-core, farmhold, löpning o finisherpuls!!

Ka-Baaaam! ⭐️⭐️⭐️

Q Elite – Ki:Bionic

Warmup: BW Complex

  • Halo- rolldown/inch- pushup- fr.kick/cosack/ham- back

 

—– 4/8, 2 Rounds —

 

KB24 s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

  • Bosu dbl step + dead slam

KB24 stance outside swing- clean- press L/R

  • Bosu mtn climber + jump-squat

BW pushup +½ tuck- X-touch/X-split ( alt sit-thru)

  • Bosu/BW stance squat- ½ deck- switch

KB24 kneeing 180 swipe 

  • Bosu cosack/kneeing slam + X-plank L/R

 

—— ABSolution:  4/4, 2 Rounds —

KB24 oh pullover- V-leg crunch- leg kick L/R

KB24 situp + X-bride leg kick L/R

 

—— Finisher:  ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB out clean hold // oh hold

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB halo // RTW touch

 

— Stretch

 

 

Tis: Q Elite – Van BarKiX

Ny lysande Q Elite… 4,6 ton KB + BW + boxkicks och extra core/finisher..👌

Tunga bentwistar, giftiga pressar och rörliga BW flows..

Blött så det rann på bosu och golv… 😁💪🔥

Q Elite – Van BarKiX

Warmup: BW Complex

 

—– 4/4, 4 Rounds —

KB24 Barmix Complex L/R

  • ½ eight – twist stance squat alt L/R (2nd&4th slingshot)
  • outside rev lunge alt L/R
  • floorpress n ½ getup L/R
  • dbl quadrow n X-touch
  • dbl jerk + alt down/up

BW swingsit-sit twist reach -alt

BW sit-thru- reach- scorpio- sit-thru n back L/R

+

BOX Kicks max 16

 

—– ABSolution/Finisher: 16/16 x 3

Bosu – s.hand plank + Rope quickies 16/16 L/R

Bosu – plank dip L/R

Ski pull vari single/dbl- side pull L/R

 

— stretch