Strict Standards: Declaration of description_walker::start_el() should be compatible with Walker_Nav_Menu::start_el(&$output, $item, $depth = 0, $args = NULL, $id = 0) in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/functions.php on line 102 Q Elite/Performance | Q Training är en sida/blogg skapad för varierad och utmanande träning. En salig blandning av CST, TacFit, RawFit, eget, bosu, Intu-Flow, PT från Mico, Athlean-X, Spartan, Barbarian, Mass Assault, MyMadMethods o massa massa mer.... Descargar musica

Lör: Q Elite – bIONco II

Svårt hitta ord för dagens upgrade/stepup av senaste Q… Brutal? Igen?

30 ute… 40 inne och regn 😁

Grymt fet upgrade, idag med dödande löpning..✌️🤘⭐⭐

Q Elite – bIONco II

Warmup: BW Complex

 

—– 4/4, 2 Rounds —-

KB32 dbl plateau stance deadlift L/R

KB24 dyn alt sideswing- low side pull -switch/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

 

MB/Bosu s.leg kickback slams L/R ( balance, expl)

 

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

 

BW s.elbow – scorpio hold- toe press L/R 8/8

 

—– Finisher: 

TAB 1:

Treadmill run //KB RTW w touch

TAB 2:

Treadmill run //KB oh old/balance / drop-pulls

 

—- Stretch

 

 

Fre: Q Elite – bIONco 

Götte-go Q Elite ⭐👌

Obalans, tyngd, vrid, puls, flow, twist, press, drag, lyft, tramp, balans, explositivet, core…

Nytt, nytt, nytt.. ✌️💥

Q Elite – bIONco 

Warmup: BW Complex

 

—– 4/4, 2 Rounds —-

KB32 plateau deadlift L/R

KB24 dyn alt low side pull -turn/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

 

MB s.leg kickback push-slams L/R ( balance, expl)

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

 

BW s.elbow – scorpio hold- toe press L/R 8/8

 

—— Finisher: 8/16/60 x 2

KB32 alt deadrow

Bulgarian37 grip catch

Airbike legs 60nsec

BW scorpio land-cosack- V-sit reach L/R- piriformis stretch

Tis: Q Elite – P.Contract

Booom! Grymt tisdags recept…

40kg KB hike switches, drops & press med 28an, massa Bulgarian37, TRX, än mer kroppsvikt, airbike 60..

Nya tunga brutala kombos!!👍⭐💪

Q Elite – P.Contract

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

KB40 hike swing/switch

TRX dyn underpull w jumpswitch

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 rot rev lunge L/R

KB28 V-stand alt side drop switch

KB28 deadbug press + leg twist L/R

BW elbow hipdip n legswipe opener L/R

 

—– ABSolution: 5/5, 2 Rounds —

Bulgarian37 sit-thru jumpswitch – turn rolldown/up 

BW prisoner hollow situp/ alt tuckin L/R

BW quad- s.leg under / reach out L/R

 

—- Finisher: 5/5/60, 2 Rounds —

Bulgarian  stance twistpull L/R

Assaultbike 60 sec

 

 

Sön: Q Elite – Sunday Crash

Söndags-crashare a la Q..

Dryga 6 ton KB + BW & airbike, 4 rundor, 2 finishers, box kicks o mer airbike..
Puls-toppat hela vägen! 🤪✌️

Kanon-Q mao..

Q Elite – Sunday Crash

Warmup: BW Complex + airbike + bosu toe balance – piriformis

 

—– 4/4, 4 Rounds —-

 

KB24/step Combo 

BU halo -to- thai-kick alt L/R (8)

Skull close squat + rev lunge down L/R

Row- deadclean- press- snatch- outside V-swing switch L/R

 

KB24 ½ eight – ginga swing L/R

  • BW elbow dip- pushup- fr.kick back-to-jump sideplank L/R
  • BW hollow plank- prisoner alt leg crunch/twist
  • BW elbow 2-step overkick 

 

Assault bike leg + mix 60 sec

 

—- Finisher 1: 16/16,  4 Rounds —-

KB24 dbl torito 8/8 L/R

Boxkicks slam 

Airbike leg+ mix 60 sec

 

—- Finisher 2: 10/40, 4 Rounds —-

Calves sit-press 75kg

Skipull stance swipes // stance dbl grip outside

 

— kinstretch, piriformis

Fre: Q Elite – Fabisitov Steam

Tusan rätta ordet… Steam 🤪

Fullständigt rann.. en turbosnabb och utmanade Q runda.. ny goa mixar av KB/BW, xtra mega-core, osså 2 rundor intervall på band +KB..

⭐🤘👍

Q Elite – Fabisitov Steam

Warmup: BW Complex + airbike + bosu toe balance – piriformis

 

—– 4/4, 2-4 Rounds —-

KB24/step skull close squat + rev lunge down L/R

KB24 row- deadclean- press- snatch- outside V-swing switch L/R

  • BW deckroll- fr.kick back-to-jump sideplank L/R

KB24 ½ eight – ginga swing L/R

  • BW elbow dip- pushup 

KB24 halo -to- thai-kick alt L/R

  • BW elbow 2-step overkick 

 

—- ABSolution:

KB24 windmill L/R

Bosu/Bulgarian37 8-8-16 + off

 

—– Finisher:

TAB 1 

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

TAB 2

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

 

—– Stretch: piriformis, sit-angel, flow

 

 

Tis: Q Elite – Tag Mixet

Tisdags-tryckare a la Q

Tunga goa KB varvat med bosu, BW, TRX & assaultbike.

Snabbt och effektivt 👍⭐

Q Elite – Tag Mixet

Warmup: BW Complex 

 

—- 4/4, 2 rounds — 

KB24 alt slingshot lunges

  • Bosu stance squat L/R

KB24 dbl hike superman

  • Bosu close balanced spiderplank L/R

Assault bike 60 sec

 

—- 4/4, 2 rounds — 

KB24 kneeing clean-press- low windmill L/R

  • BW deckroll + alt hipdrive reach 

KB24 halo -to- thai-kick

  • BW elbow 2-step overkick 

Assault bike 60 sec

 

—Finisher: 4/4/8/8, 2 Rounds —

KB32 deadrow- deadclean n jerk L/R

TRX dyn underpull w jumpswitch

 

 

 

Sön: Q Elite – Roccet Tag

Kan inte bli annat än grym..

Superman, X-bridge, BU, sidepress, twistslams, dropcleans, dbl step, löpning, 1/2 circles mm.

⭐👍💪💥 Supergo Q..

Q Elite – Roccet Tag

Warmup: BW Complex 

 

—- 4/4, 2 rounds — 

KB24 dbl hike superman + BU clean

BAR alt X-bridge

BAR downpress

KB24 s.leg TOE ½ bridge side-press L/R

KB24 ½ circle stance walk w stop 16/16

Rope dbl grip twist slams L/R 8/8

Bosu/Band dbl step hold varis 16/16

 

  • BW deckroll- V-sit, hang, twist reach

 

TAB 1:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

TAB 2:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

TAB 3:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

 

  • Stretch, kin, stretch

 

Fre: Q Elite – Scalparine Tag

Bam bam boom!💥✌️

6 griniga tunga movs med 28:an + bosu och BW. 5276 kg
Blöt tung finisher med KB96, toritos, airbike och skipull..

Färdig .totalt färdig…😁👌💪

Q Elite – Scalparine Tag

Warmup: BW Complex 

 

—- 4/4, 2 rounds — tot 5376 +

KB28 BU goblet squat – alt toesquat up L/R

KB28 squatcurl + sprawl pushup/spider 2

KB28 s.leg TOE ½ bridge press L/R

KB28 ½ circle stance walk w stop 16/16

KB28 rot twist-snatch L/R

KB28 skull grip pull 16

Bosu elbow/bounce up- side jump 2

Bosu/Band dbl step 16/16

 

—- Finisher: X 2

KB32+14 dbl farmwalk

KB28 dbl torito 8/8 L/R

Skipull dbl grip alt stance twist pull 

Treadmill leg 60 sec

 

  • Stretch

Tor: Q Elite – Brink Tag

Jaha… Den som skulle bli en lätt liten mysig sak innan jobbet.. 😅😁😅

KB28, bosu, band, kroppsvikt, bar, assaultbike, skipull..

Råstyrka, balans, kontroll, spänst, rörlighet, puls, core.. hela köret 👍✌️👌

Q Elite – Brink Tag

Warmup: BW Complex + Quad-spinwalk

 

A —- 4/4, 2 rounds —

KB28 BU goblet squat – alt toesquat up 

BW quad walk up/down + KB28 pull-through

KB24/Bosu s.leg halo – flag- RDL L/R

KB28 s.leg ½ bridge press L/R

BW lying corkscrew twist

BW s.leg hanging raise L/R

BW quad-spinwalk

Bosu/Band dbl step 16/16

+

KB28 ½ circle stance walk w stop 16/16

 

  • BW ministretch

 

 

B —- 8/8, 2 Rounds —

Band 2-point quad OH pull L/R

Band ½ boat pull L/R

KB28 dbl hollow plank press

KB28 dbl stance jumpswitch

 

—- Finisher: X 2

Assaultbike legs 60 sec

Skipull dbl grip alt twist pull + swipes 30+10

 

  • Stretch

 

Tis: Q Elite – PePPeR

Grym ny Q.. igen. 😉

Mkt ben, koordination, puls!, armar, twistar, balans, dyn balans, core, mer puls!, kicks, scorpios, assaultbike..

Osså lite xtra tunga vadpressar och Xtra core..😁👌👍

Blött..

Q Elite – PePPeR

Warmup: BW Complex

 

—- 5/5, 3 Rounds —

Bosu/KB24 catch/skull squat – outside swing L/R

KB24/Bosu alt RTW lungehook forw bosustep

KB32 ballistic stance alt row + goblet hold stance steps

KB32 close grip glide plank n pushup 

BW dyn fr.kick + crabturn/twist/ leg swipe

BW hip-dips 2 + elbow sideplank leg swipe

+

Assaultbike  60sec

 

—-xtra: 16/8/8, 3 Rounds —

Box kicks 

BW scorpio flow + X-leg kick

BW knog pushup

 

—- xtra 2: 10/20, 3 Rounds —

Calves press 75

Bosu X-leg crunches vari 20/20