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Lör: Q Elite – Binotroph

Lördags-Q på egen hand.. kan bara gå på ett sätt det.. 😁
Tungt, brutalt, pulsigt, varierat o kanon👍💥
7680 kg KB.. förutom finisher på 1700 och lite farmhold på 96.. booooom!!😁☄️💪

Q Elite – Binotroph

Warmup: BW Complex, airbike, skipull

 

—- 4/4, 4 Rounds —-

KB24 dbl stance deadlift + stance/hikeswing switch L/R

  • KB24 dbl hike alt superman L/R

KB24 stance locked deadrow L/R

  • KB24 hollow plank press L/R

TRX Rip/PM stance twistpull n twisthook CTRL L/R

  • KB24 RTW catch stance close crunch L/R

BW legraise twist- alt shintwist eagle + leg swipe L/R

  • Skipull stance side downpull L/R

 

—- Finisher: 8/8

KB24 dbl ½ bridge alt floorpressL/R + dbl 8+8

KB24 bentover deadrow L/R

KB24 deadclean n side clean L/R

KB24 dbl  gunslinger

+

KB92 farmhold… max X 2

 

—- superlong stretch/recovery hold

 

 

 

Tor: Q Elite – Fox RaDar V2

Bara en sak blir bättre och tyngre än en Q…  En version 2 på samma prg!! 😁

Go fet modifiering.. 3 tunga rundor + 3 rundor finisher + 3 rundor Core-finisher  💪🔥

Satt gött den..

Q Elite – Fox RaDar V2

Warmup: BW Complex n swipes

 

—- 3/6, 3 Rounds —-

KB24 dbl stance deadlift + stance/hikeswing switch L/R

  • BW fr.kick- 90 switch- side jump- back L/R

KB18 fr.kick ctrl- cosack-out – curl n press -alt L/R 

  • BW quad-out pushup – crabturn/X-bridge out(+swipe)

 

—- Finisher: 6/6/6,  3 Rounds

KB24 dbl hike superman

KB24 dbl stance deadrow L/R

BW crabturn 360 + quad jump

Assault bike moderate 40

 

—- AbsoFinisher: 3/3/12 , 3 Rounds

BW kneekick- alt shintwist eagle + leg swipe

BW sit-thru roll down n up alt side

BW pilates V-leg kicks

KB24 stance deadclean n close crunch L/R

 

— stretch, hang, etc

 

 

Tis: Q Elite – Fox RaDar

En ny fet Q med allt.. ( som alltid 😁)

3,5 ton KB drops, cosack press, superman & floorpress..  Lägg till pulsiga, nya, grymma och svinjobbiga BW mellan det…

Fox RaDar… Booooom!! ⭐️👍💪🔥

Q Elite – Fox RaDar

Warmup: BW Complex swipes

 

—- 3/6, 3 Rounds —-

 

KB24 dbl stance deadlift + split drop L/R

  • BW fr.kick- 90 switch- side jump- back L/R

KB24/20 cosack-out – curl n press -alt L/R 

  • BW quad-out pushup – crabturn/X-bridge out

 

—- Finisher: 6/12/12/6 x 2

KB24/20 dbl hike superman

KB24/20 dbl alt floor press

BW crabturn 360 + quad jump

 

 

 

Sön: Q Elite – PASQ3

Söndags-flow… yeah right?!?! 😉

De som tror lite kroppsvikt är väl inte så jobbigt… häng på en Q.

Kneejumps, sit-thru, crabturn, shintwist, finger lift, quadout-pushup, sprawl, splitjump, lunge-tilt, pushup, understep, sidestep, inchworm, front kick, hollow plank, 1/2 bridge, underswitch, diamond pushup.. i kombos/flow..

Sjukt blött och utmanande på alla sätt:-)

Q Elite – PASQ3

Warmup: BW Complex, skipull, knee/heel

 

—- 2/2, 3 Rounds —-

1: BW kneejump- sit-thru/reach- crabturn- shintwist- finger lift- quad-out pushup 

2: BW s.hand sprawl/splitjump- squat- revlung/tilt- pushup- understep/lunge- side-sidestep- inchworm

3: BW Dyn fr.kick- hollow -½ bridge/underswitch- diamond pushup- under getup- jumpback

 

—- stretch, kinstretch

Lör: Q Elite – Canthara

Så… ordningen återställd. De 2 musketörerna fick sammanstråla och trycka igenom en lysande go Q Elite…

Tryck, pressar, balans, vridningar, explosivitet, utmaningar, puls, halos, core, dbl step, TRX rip, slams, kråkor, än mer core, löpning, skipulls, snatch, RTW, airbike..

Sen.. va vi klara 😉

Q Elite – Canthara

Warmup: BW Complex + flow

 

—- 5/5, 3 Rounds —

Landmine lunge/clean (switch) – press L/R

KB28 s.leg drop L/R (3rd on Bosu BU)

+

Bosu/TRXRip dbl step n backslash L/R

KB20 halo n stance crunch L/R

+

MB/Bosu s.leg slams L/R ( 3rd stance dbl)

BW low glide – pushup + crow jump

 

—– ABSolution: 5/5/10 X 2

OH Pole alt x-knee flag dip/raise

TRX Rip walk up/down L/R

BW side jack-knife L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB20 ‌stance‌ varis

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB20 ‌ ‌stance varis

 

—- stretch

Tor: Q Elite – Oblivi FLX

“Mys-pys” i  boxen a la Q…  ( ja inga pulstoppar i alla fall..)

Bara stenhård funtionell Q med ben, balans, koordination, vridningar, assymetri, BU, core, kicks, parallettes, kroppsvikt, revolver swings, kontroll, C-pushups, X-row, L-sit & gladiator..

Lika jäkla bra som alltid!!

Q Elite – Oblivi FLX

Warmup: BW Complex , quad flow, twists, KNEE/LEG new

 

—- 5/5, 3 Rounds —-

KB28 s.leg RDL L/R

  • BW vknja leg – lunge-rev lunge-twist L/R

KB14/14 revolver swings alt L/R

  • BW vknja leg – lunge-rev lunge-twist L/R

KB28 bench X-row L/R

  • BW alt knee-kicks

KB28 bench  s.hand press L/R

  • BW alt knee-kicks

 

—– 5/5, 2 Rounds — ( + BW alt knee-kicks)

PARA s.bar close pushups L/R

BW gladiator crunch L/R

PARA L-sit

BW alt elbow-X-bridge reach

 

— stretch

Tis: Q Elite – Keer Union

Hooooly smoke…den blev det tryck i!👍.. igen 😁

Nya utmanande komplexer/kombos.. xtra core och 2 riktigt jobbiga löp intervaller.. puh

Q Elite – Keer Union

Warmup: BW Complex

 

—— 4/4, 3 Rounds —

KB Martino flow

  • Stance twistclean- stance squat- side clean L/R

BW crabturn- crawl/ elbow dip/pushup L/R

KB Sportsler flow

  • d.clean/revlunge- kneeing clean/press- hipturn back- up L/R

BW elbow sit-thru L/R

 

—– ABSOlution: X 2

OH Pole alt x-knee flag dip/raise

BW side jack-knife L/R

 

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean + varis

Sön: Q Elite – Ghepard

Härlig (?!?😁 ) go söndagsträning innan bronsmatch..

5700 kg KB + ring push/pulls & BW flow…

Tisdag, repris med bara 2 rundor och de tänkta löpintervallerna 👍😉

Q Elite – Ghepard

Warmup: BW Complex

 

—– 4/4, 3 Rounds —-

KB32 stance deadlift- deadrow- deadpull goblet squat L/R

KB20  Ghepard flow

dead sideclean- side clean/switch- press- 

  • outside revlunge- sideclean dead/ape jump

+

Ring pushup w OH drive

Ring lawnmover pull n twist/s.hand plank L/R

BW flow – tilt/hero swipe- sit-thru reach-  crabturn 360/scorpio/low lunge twist- back L/R

 

—— ABSolution: 8/8, 3 Rounds —

KB oh press- pilates boat

KB kneeing up-chopper L/R

BW side jack-knife L/R

 

—- stretch

Tor: Q Elite – SpiroCast

Precis lika jäkla över-bra som alltid… Nya feta kombos, tyngd, puls och härligt matt efteråt 🙂

4,2 ton KB, BW, slams & löpintervaller..

Q Elite – SpiroCast

Warmup: BW Complex

 

—- 2/4/4, 3 Rounds —- 4,2

KB32 dead row 2- deadjump- dead pull-catch- goblet stance/roll d/up

KB24 kneeing swing- clean- press- snatch + BW splitswitch

BOX – pike press + s.leg pushwalk – sideplank L/R

BW X-leg touch – hipdrive/twist alt L/R

MB/Bosu s.leg slams L/R

 

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance clean/switch OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean 

 

—- stretch

Tis: Q Elite – Bit-Bite-3

Blöt, go & snabb Q Elite a la nyårsraketer..

Kicks, BW, KB, box i 3 rundor.. explosivitet, puls o rörlighet..

Finisher med skipulls & airbike.

Boooom och Gott slut

Q Elite – Bit-Bite-3

Warmup: BW Complex

 

— 4/4, 3 Rounds —

 

Boxick 8/16+ BW revlunge/scorpio- back- switch

KB ½ eight stancecatch- clean/twistpress

Box vari 16/32 + BW squat/twist- hamstrech

 

—- Finisher: 16/16 , 3 Rounds — 

Skipull – side, twist-stance, switchswipes L/R

Airbike legs max