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Tis: Q Elite – Haymatic

Superblöt pump-flow-pulsig Q a la tisdagsledig 😁

3 rundor KB & BW + 3 rundor löpintervaller med kinvara 10/bulgarian..

Grym varierad träning 👌💪

Q Elite – Haymatic

Warmup: BW Complex, s.leg inch/swipe, bike

 

—— 5/5, 3 Rounds —-

KB20 outside wide ginga swings 

BW fr.kick – broken scorpio pushup

KB20 alt hike switch/clean/revlunge/kneeing press

BW rolldown – L-under + legkick touch -rollup pushup

+

BW superbird mobilty – swipe/ pidgeon hold

 

———- ———- ———-

 

60/30+30 x3:

Treadmill Run // Bulgarian hi pull/ spin hi pull

 

60/30+30 x3:

Treadmill Run // Bulgarian long halo + flag n oh raise

 

60/30+30 x3:

Treadmill Run // Bulgarian stance twist pull // alt s.leg

 

— recovery stretch

 

 

Sön: Q Elite – gRimmer 

Holy Moly… bad-ass Q as usual! 😁💪⚡️  (5600 kg förutom all tung BW o band… planen med en lättare flow sprack haha)

Hike, air bike, clean, lunge, switch, BU, snatch, halo, swipe, swing, glide, pushup, scorpio, twist, flow, pump, dbl step, frontkick, air crab, dropper, russian, superman, hollow, press, core, pull, finisher… stretch…

Finito! 👌

 

Q Elite – gRimmer 

Warmup: BW Complex

 

—- 4/4, 2 Rounds —- total 5600 kg

KB20 GRimmer flow 

  • Hike switch/clean- revlunge- kneeing dead clean- standup
  • Snatch- stance switch dbl/ BU – side clean squat

BW low glide plank pushup- L-under + legkick touch – back

BW sit-out- over scorpio turn

KB20 halo – outside stance squat alt L/R

BW air crabturn- sit-thru L/R

Bosu/Band dbl step-fr.kick L/R 

Band Medium n Hard – stance hold n pull

 

— Recovery BW elbow dog – pidgeon n swipe

 

— ABSolution: 4/32/8, 2 Rounds

KB BU russian 4 – OH hollow plank

KB twist-droppers

BW superman plank – forw/rev

 

—- Finisher: 8/4/8, 2 Rounds

KB24 dbl deadpull

KB24 dbl hike clean

KB24 dbl hollow plank press

 

—- stretch n twists n hang

 

Tor: Q Elite – Etilette M

Ordningen återställd. Sats igen!

Blytunga 3 ton med 32:orna, 60 spins med 37:an .plus kroppsvikt, TRX Rip, bosu, core & repslams..

En helt vanlig go Q mao..👍💪👌

Q Elite – Etilette M

Warmup: BW complex

 

—- 4/8/16, 3 Rounds  —

KB32 dbl deadlift- (+ alt bent outside row) jumpthrou 2- decksquat- legraise

Bulgarian spin sidesquat + spin L/R

Bulgarian oh twistlunges

BW alt hi & lo salsa plank- pushup + low lunge/X-touch/(sidestep-) fr.kick/spin

Bosu/TRX Rip sidepull L/R

 

—- Finisher/ABSolution: 8/8, 3 Rounds

KB 32 renegade row + quad row

KB 32 dbl ½ bridge alt press

  • BW side jack.knife L/R
  • BW lying alt cork screw

Rope sitting in/out slams + twistslams 32/16

 

— cooldown

Soft light Treadmill

Stretch, twists, kin

 

 

Tis: Q Elite – Ketsica TR

Härligt lagom “go” Q Elite ( och förhoppningvis sista dagen på mediokra o slitna NW-gym)

En KB28, tungt band, BW-komplexer, trasigt rep, massa core & drag… vad kan gå fel? 😉

Q Elite – Ketsica TR

Warmup: BW Complex + bosu balance

 

—— 4/8/16, 2 Rounds —-

 

KB28 hike clean/squat- deadclean/press L/R

Band twist oh pull L/R

BW quadpress 3- sitout X-leg touch 3- pushup 3- X-knee glide 3 L/R

KB/BW anchor- X-knee leg raise + corkscrew 

Rope side stanceslams L/R + twist big slams L/R

KB28 alt stance swing 16

 

—– Finisher: 8/16, 2 Rounds —

 

KB32 renegade row

Band stance pull L/R + stance push L/R

BW quadpress 32

— stretch, Bosu balance

 

 

Lör: Q Elite – Grintzler

Lite kvar av hamstringsträckning o huvudet i bitar… blev en grym överkropps-Q.

Som alltid. 😉  Nya movs, nya kombos…

Fast idag på ett riktigt trött, sunkigt och o-inspirerande gym..   SNART öppnar Sats igen! 👍🙂

 

Q Elite – Grintzler

Warmup: BW Complex

 

—– 5/5, 3 Rounds — 

KB24 ½ V-kneeing twistpull up L/R

KB24 side lying oh pullover/crunch L/R

KB24 dbl press & hollow plank

+

PM H/M/L fly L/R

BW low spider pushup

BW deckroll- knee twister + shin-sit

+

Bosu 10/10/20

Skipull 20/20

+

Airbike soft 1 min cool down

 

—- Finisher: 5/10

KB24 dbl  hike clean + alt press

KB24 dbl outside gunslinger swings

 

— stretch, hang

 

Tor: Q Elite – Pulitech

Holy Bananas!!.. PM wistlunges, pullups, splitsnatches, salsa pushups, sideswingwalks & barbell halos (?!?!)

Max run on curved band & skipulls… Booom! Träning avklarad innan 11.. 😉

Q Elite – Pulitech

Warmup: BW Complex

 

—– 5/5, 3 Rounds —

PM revlunge/twist L/R

  • BW strict pullup & BW sit-thru

DB splitsnatch L/R

  • BW under salsa twist pushups

KB stance swing – sidewalk L/R 20

  • BB twistlunges + BB halo 10+5

 

—– Finisher: X 2

Curved treadmill – 0-MAX!!

Skipull stance swipes L/R 30

 

— stretch

 

Ons: Q Elite – Runitov

Osså en liten cardio/puls runda i hemmakrokarna…

Löpintervaller varvat med KB24. Lägg till lite xtra godis med 28:an, så var det rejält blött.. 😉

Q Elite – Runitov

Warmup: BW Complex + skipull

 

60/30+30 x3:

Treadmill Run // KB24 alt stance BU clean

60/30+30 x3:

Treadmill Run // KB24 Stance goblet hold

60/30+30 x3:

Treadmill Run // KB24 RTW w stop

 

— recovery

 

KB28 ½ bride floor press L/R

BW Wall plank – stretch

KB28 stance swing

KB28 stance swing – side walk

Tis: Q Elite – N3wLund

Skön litet gött gym alldeles i krokarna.. med det mesta, utom bulgarians..

24:or borta, så det blev 28:or istället.  Super-grym Q Elite med tyngd, puls, slams, drag, balans, rotation..

Och en jäkla massa hård och NY kroppsvikt.. Plus en super-duper-core som fick det att skrika i kistan!!

Q Elite – N3wLund

Warmup: BW Complex

 

—– 5/5, 3 Rounds —

KB28 alt slingshot lunges

BW leo rolldown- shoulder/under twist touch- pushup + 2step pushup

K08/Bosu kneeing  back pull 

BW sq- s.hand sprawl/scorpio touch- low lunge- forw low stance squat- fr.kick back

PM kneeing back fly L/R

KB28  switchclean + outside swing  L/R + BW twist- sit thru- jump back L/R

Rope heavy – stance slams L/R 10/10

 

—– ABSolution!!! : 5/10, 3 Rounds

BW/Bench alt X-leg flag down

Bosu X-knee 10-10 L/R

BW alt knee twist hollow

 

— stretch, kin

Sön: Q Elite – ReptiCon

Jodå… Q funkar nästan lika bra på annat gym. Men man saknar allt lite prylar och antal 😉

Grym Q Elite omgång… 4,7 ton KB varavat med BW. Rep, core OCH lite speed på Curved Treadmill!!

Sjukt sjukt jobbigt!!

Q Elite – ReptiCon

Warmup: BW Complex – kneeing twists, sit twist, quad twists

 

—– 4/4, 2-3 Rounds —- 4,7

KB32 dbl stance RDL + deadlift L/R

+

KB24 RC Complex

  • d.clean- stance swing- stepup/BU gobletsquat- stanceswitch/ snatch
  •  rev lunge
  • d.twistclean- switch press

BW leo shoulder/under twist touch- pushup (+fr.kick)+ 2step pushup

KB24 dbl RC Complex

  • hollow plank alt press- situp- hipdrive L/R

BW quad- sit-thru leg jump- quad- leg out/elbow walk d/u

Box slamkicks

 

—— Finisher/Absolution: 16/8, 2 Rounds

Bosu/ Rope – quickies + in/out

KB hold – frog crunch n legs up + corkscrew

Curved treadmill – 0-100 max run

 

—-

Tor: Q Elite – PreLockdown

Yes!! Med turbo-fart 10.30, så hanns det med en glödande go Q Elite.. innan nedstängningen av Sats pga corono-viruset..

Sjukt grym träning med BW varvat med 24:an… + lite dubbla 😉

✨👌👍💪

 Q Elite – PreLockdown

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

 

—- 4/8, 2 Rounds —-

 

BW alt low lunge/X-touch/sidestep- fr.kick/spin

KB24 ½ kneeing clean n press L/R

 

BW alt rolldown pushup

KB24 alt sidesquat- halo

 

BW kneejump- low stance + f/r lunge L/R

KB24 hollow plank press L/R

 

BW quadjump 8

KB24 ½ kneeing press n low windmill L/R

 

—- Finisher: X 2

KB24 dbl – alt hike/superman 2- hike clean- outside swing 2- decksquat/legsup- RDL X 2

BW sit- shintwist- twistreach L/R