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Tis: Q Elite – El Scira

Ok.. tebax till vanlig Q 😉  En fet tung minröjare.. Igen!

5100 kg godis med BB & KB + tunga desserter..  BoooOOooM!

Q Elite – El Scira

Warmup: BW Complex

 

—- 4/4, 3 Rounds ——-

BB 50kg suitcase lift L/R

KB24 Scira Complex L/R

-row- d.clean- ½ eight hooklunge- hike snatch- TGD- floor press- kneeclean- low sq-up

BW Scira Complex L/R

-pushup/reach- quad elbow/sit-thru 2- quad crabturn/tripod 2

Band stance row + twist hold L/R 4+1 

BW kinstretch + kin twist reach alt L/R 

 

—– ABSolution: X 3

Bosu Bulgarian 8-8-16 + off  L/R

Band/BW Alexia alt X-legraise L/R

TRX kneeing twist fallout L/R

 

—Xtra: x 2

KB24 dbl hollow plank alt press + ½ bridge dbl press

 

—-Xtra 2

KB24 dbl torito walk 20

KB88 farm hold 20 x2

Sön: Q Elite – Kinito Plex

Ojojoj… se där, ovanligt minsann..

En alldeles lagom/lättare söndag-innan-jobb-Q 😉

Mkt balans, ben och core. Det går ibland som sagt 😉

Q Elite – Kinito Plex

Warmup: BW Complex

 

—– 8/8/16 , 2 Rounds —–

Bosu locked step-over L/R

Bosu/band hold n squatup

  • BW kin hip twistflow

 

KB s.leg RDL L/R

KB alt dyn row/pull- clean – press 4-1-1

KB/band s.leg hang swing L/R

  • BW slow pushup +backdip + scorpio

 

— ABSolution: X 2

KB outside alt stance swing 16

Bosu/band s.hand hold – P.circles + crunch 8+16 L/R

Sön: Q Elite – Palm Blitz

Ny liten grym, go, pulsig, blöt och underbar Q..

KB & Rope blitz x3. Plus BW, MB och parallettes

Ruskigt blött. Igen. 😉

Q Elite – Palm Blitz

Warmup: BW Complex

 

—— 4/8/16, 4 Rounds —

KB24 halo- rev lunge/twist + squat/curl/close pushup L/R

 

Rope long – alt stance uppercuts L/R

Rope long – twist slams L/R

Rope long – center slams

 

BW/MB alexia quadout + leg raise

PARA – dip/sit play

Lör: Q Elite – Pulverice

Snabbkomponerad pulver-runda…

Tung go Q med 4,4 ton KB ( tyvärr saknas 2 st 40kg)…

KB varvat med gummiband, BW och rep. Tok-blött..

Q Elite – Pulverice

Warmup: BW Complex

 

—– 5/10, 3 Rounds — 4,4 ton

KB64/80 stance deadlift vari + sprawl

  • Band stance ress L/R

KB32/40 deadclean n alt jerk

  • Band stance pull L/R

KB32 knee- gobletclean- hamtilt back L/R

  • BW rev crabturn- walkout pushup/spider/scorpio- back L/R

 

—— ABSoFinisher: X 3

Bulgarian stance twistpull L/R

BW quad X-touch + sit-thru X-leg touch + kneeing crunch L/R 4+3+2

Rope alt lungeslam/kickslam L/R

 

—- stretch, kinstretch, hang, flow

Tor: Q Elite – Pring0 Steam

Dagens Q-rullare… Hemsk. Tung. Pulsig. Blöt.

Och som alltid, grymt grymt bra!! 😉

Q Elite – Pring0 Steam

Warmup: BW Complex

 

—— 4/8, 3 Rounds ——

KB24 dbl stance deadlift L/R + hike clean/squat 

KB24 Pring0 flow 

– hike BU clean – rev lunge/clean- kneeing press- ½ eight low lunge -alt L/R

KB24/band s.leg side hang-swing L/R

PM/band dyn alt flys L/R + squat+ thumbsdown pull

BW pushup- fr.kick reach + pushup – spider crunch L/R

 

—– ABsoCoreFin: 8/4/16 x 3

KB Kneeing alt outside swing ( stance walk)

BW/ball alexia quad-out

Rope/Bosu in/out slams

Tis: Q Elite – Patico Rhino

Så sjukt bra och svinjobbig träning..

Skivstångs-flow (?!?), pilates+, monste-repkombos, brutalt svår balans-KB osså pulsjäkel med bosu/slams..

Lägg sen till en core som hette duga, sen va man däckad.. 😉

Q Elite – Patico Rhino

Warmup: BW Complex + assault bike

 

—- 4/4/16, 4 Rounds —-

BB dark swole flowswing / twistlunge(+lift)- twistflag-halo L/R

Plate dbl circles oh – pilates roll 8

KB/band s.leg side hang-swing L/R

Rope dbl strict pullup 4 + s.hand pull L/R + dbl underpull 4+jump X 4

Rope/Bosu slam/in/out jump + low squat quickies 16/16 + elbow side slams L/R

 

—- ABSoFinish: — 8/8, 2 Rounds

KB alt swing/sideswing flow 16/16 ( 2nd torito)

BW side jack-knife L/R

KB dbl hike clean 4

BW scorpio flow 8

Sön: Q Elite – fl00borian

Söndag med 4 helblöta rundor KB flow, BW snurr, pushups, core och skipull..

Precis lika bra som alltid!

Q Elite – fl00borian

Warmup: BW Complex

 

—- 4/4, 4 Rounds —-

 KB24/band stance d.clean- stanceswitch clean- st.switch snatch L/R

  • BW sq- reach- crabturn 360 + rev scorpio – back L/R

KB24/band walking stance outside swing – catch n oh press L/R

  • BW sq- rev crab- tilt- shinreach- shintwist/lift – back L/R

Ball/BW close pushups n spiderplank

  • Band/BW Alexia alt X-bug n legraise L/R

Assaultbike – medium 48 //  Skipull swipe pull 32

Lör: Q Elite – Pheeta SR

Lördagens Q feting.. en riktig gotting

Klassisk skön Q mix av det mesta.

Ny arbetskollega fick kämpa rejält 😉

Q Elite – Pheeta SR

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift + renegade row

KB24 kneeing BU clean + halo + half-squat-switch L/R

Bulgarian spin squat ( 2nd on bosu )

TRX Rip stance sideshot 2- kneekick hold L/R

BW/band resisted fr.kick + crabturn/oh press L/R

Rope low lunge slam- kneekick slam L/R

 

——– ABSolution: 5/5 x 2

KB dbl hollow plank alt press

BW pilates sit-dyn leg raises 16

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

 

— kin stretch

Tor: Q Elite – Diingo Fleet

Händer inte så ofta.. men när det händer, så smäller det.

Fet go repris med bäste vapendragaren!! Mkt snurr och svett idag 

Q Elite – Diingo Fleet

Warmup: BW Complex – quad flow

 

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB crabturn – bridge press L/R

  • Rope stance quickies 16/16
  • BW strict back-pullup + inch/cobra/dog/inch

KB rot deadclean – twistpress L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB hike BU clean + kneeing BU halo L/R

  • Rope kneeing s.hand twist slams 8/8
  • BW strict back-pullup + inch/cobra/dog/inch

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

 

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

Tis: Q Elite – Diingo Fleet

En tisdags-raket som hette duga det..  Tunga goa nya Q-kombos av KB24, rep och BW.

Plus en coreavslutning som skrek!!;-) Astungt, pulsigt och blött..

Q Elite – Diingo Fleet

Warmup: BW Complex – Quad flow

 

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

 

KB crabturn – bridge press L/R

  • Rope stance quickies 16/16
  • BW strict back-pullup + inch/cobra/dog/inch

 

KB rot deadclean – twistpress L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

 

KB hike BU clean + kneeing BU halo L/R

  • Rope kneeing s.hand twist slams 8/8
  • BW strict back-pullup + inch/cobra/dog/inch

 

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

 

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8