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Sön: Q Elite – Shelby

Sunday-smasher…

Q Shelby with KB complex, bandswipes, bodyweight, boxkicks, assaultbike and more BW… 👌👍

Super-good as always..⭐

Q Elite – Shelby 

Warmup: BW Complex – airbike-skipull

 

—- 4/4, 3 Rounds —-

 

KB24 s.leg RDL+ row- RTW- slingshot lunge- snatch- kneeing BU- switch/clean/squat 

Band ½ kneeing swipe n sit-out L/R

BW crabspin + sitspin + crawl/pushup + scorpio land/ underflip L/R

 

—- 16/8, 3 Rounds

Box kicks

BW  plank rolldown- under bridge turn- pushup

 

—— 3 Rounds

Assaultbike 1 min 

stretch glide

Fre: Q Elite – ReCharge

Ja, men en liten mjuk återställare..😁😅

Ingen topp-puls i alla fall…

Spin, reach, switch, dog, cobra, twist, in-pull, deckroll, shin twist, V-X-touch, backpull, scorpio, cosack twist, powerslams…….
Deadlift, farmhold, outside/torito, super-curls, crucifix……..
Calf press & toe-bounce..

Alldeles lagom…👍👌

Q Elite – ReCharge

Warmup: BW Complex + heel

 

—- 4/4/16, 3 Rounds —

BW fr.kick+spin/reach- switch/ under dog- cobra

  • Mini band kneeing front -twist- in/hi pull L/R

BW deckroll- legs up- shin sit twist- V-sit X-touch

  • Mini band V-sit forw reach n twist up – OH- backpull 

BW full scorpio land – twist- cosack/hamstretch

  • Rope s.hand dbl twist powerslams over box L/R

 

—xtra: 4/8/16/4, 3 Rounds —

KB40 dbl stance deadlift L/R

KB40 dbl farmhold

KB24 dbl outside // torito swings

TRX rev ctrl hang down/twist + supercurl + crucifix

 

—– 8/16, 3 Rounds —

Calf press 75kg

BW toe jumps

 

— release stretch

Tor: Q Elite – ICON tiger

Torsdag = Q godis

Superskön ny mix av dubbla klot, slamball, kroppsvikt, bosu & rep..

Och premiär av nya supersköna lätta Bekoji Boost!!👌👍⭐

4 tunga rundor godis, 4 rundor 30/30/30..

Q Elite – ICON tiger

Warmup: BW Complex

 

—– 4/8, 4 Rounds —-

KB24 dbl hike clean + superman + see-saw press

D.B kneeing slam + ctrl fr.kick + pullover hollow plank

Bosu/Rope s.leg lunge twist slams L/R

Bosu box-push play vari

BW prisoner hollow situp/tuckin L/R 

 

— 30/30/30 + 30 rest, 4 Rounds

KB24 RTW w stop twist

Skipull dbl grip alt sidepull

Treadmill light run

+
TAB: treadmill run vari 11-16

 

 

Ons: Q Elite – 5xFive

Morgonpuls a la Q…. 5 goa löp & KB24 intervallrundor..

Blött som tusan men lätt i benen..

Q Elite – 5xFive

Warmup: BW Complex

 

TAB: 1

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 2

KB24 sideclean (deadclean) n press // Treadmill light run

TAB: 3

KB24 stance swing- gunhold twist // Treadmill run

TAB: 4

KB24 alt outside stance swing // Treadmill run

TAB: 5

KB24 stance twist dip-pull // Treadmill quick run

 

— stretch

Tis: Q Elite – Rechicon XT

En tisdagsknall a la Q…💥💪

Tunga KB komplexer varvat med TRX/BW & nya “sköna” core-movs..

3 blöt-blöta rundor hanns/ökades med.. Fick spara löp-tjosan.. tills imån bitti 😉

Q Elite – Rechicon XT

Warmup: BW Complex – inch-fr.kick/rev/dog reach

 

—– 4/8, 3 Rounds —-

KB Rech 1 – dbl lift + alt op rev lunge clean L/R

  • TRX close row n leg crunch L/R

KB Rech 2 – hike BU clean + kneeing clean/squat/thrust L/R

  • TRX mma power pullups

KB Rech 3 – swing/BU halo – stance squat/twist L/R

  • BW/Band side op sit-thru + elbow down/up

 

—– ABSolution: 8/8, 3 Rounds —

KB jiutsu kin-swipes L/R

BW prisoner hollow situp/tuckin L/R

BW elbow pushup/side sit – leg swipe/pull L/R

 

 

Lör: Q Elite – SaturGrin

Lördags-Q a la skyfall..😁

32 små goa löpningar varvat med 6720 kg hala KB…

Plus allt annat smått och gott..✌️💪⭐⭐

Q Elite – SaturGrin

Warmup: BW Complex

 

—- 10/20/10, 3 Rounds — 6720 kg

KB80 stance deadlift

Skipull s.hold + swipes L/R

BW dolphin press + touch 2 +dyn s.hand crabturn- flipsprawl L/R

 

TAB: 1

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 2

KB24 dyn halo n crunch // Treadmill light run

TAB: 3

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 4

KB24 inside/outside stanceswitch swing // Treadmill light run

 

—- xtra: 12/48/12

Calves 60-press

BW s.toe jumps L/R

Dragpull kneeing band L/R

 

— band V-sit stretch

Fre: Q Elite – Quampade

Bam, bam, boom… Q in efter jobb och smaskar av en fet & blöt rackare..

KB, BW, bosu, rep & assault bike

4 va tänkt, 3 det blev 😁👍

Q Elite – Quampade

Warmup: BW Complex

 

—– 4/4, 3-4 Rounds —

 

KB24 quad pull- d.clean- lunge press L/R

BW inchworm roll- scorpio pushup 2

KB24/20 deckroll alt V-sit press L/R

BW frontkick spins

KB24 deadbug s.leg swipe + KB hold n leg sideraise L/R

Bosu/ Rope lunge twist slams L/R

 

—– Core/Finisher: 2+8/60 x 3-4 Rounds —

KB24 RTW w catch – stance swing – footswitch/ gun hold twist L/R

Assault bike 60 sec leg mix

 

— stretch

Ons: Q Elite – 4xFour

Morgonstund.. har spring i ben 😁

Tidig liten Q med 4 rundor ny KB // löpning, plus 4 rundor tunga vadpress och skipulls..

Blötare än vanligt..😊👍

Q Elite – 4xFour

Warmup: BW Complex

 

TAB: 1

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 2

KB24 clean n press // Treadmill light run

TAB: 3

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 4

KB24 alt outside stance swing // Treadmill light run

 

—- 10/20/20, 4 Rounds —

Calves press

Skipull s hold n swipes L/R

 

 

Tis: Q Elite – Baretta 

Grym ny Q, med 2 riktigt luriga complexer.. blev liksom hjärnsläpp i början 😅😁

4 rundor KB flow, pullups & BW complex-flow.. lite xtra, och 4 rundor box kicks + BW..

Härligt blöt och matt..👌💪🔥

Q Elite – Baretta 

Warmup: BW Complex + ass bike

 

— 4/4, 4 Rounds —

KB Baretta SwingFlow alt L/R

  • dbl lunge outside- lunge outside forw step 
  • s.stance- s.outside lunge 

BW strict pullup vari – front, back, tactical L/R

BW Baretta Flow

 tornado- turn- frontkick- stance jump- side-ape flow- side walkout- pushup

 

—— xtra: 8 x2

KB/Ball dbl flys

 

—— Burner: 16/4, 4 Rounds —

Box kicks // BW crabturn + dyn s.hand flipsprawl L/R

BW deckroll- s.leg up-touch

—- 

Stretch

Sön: Q Elite – Ne0n3ri

Q le superbo 👍💪👌

Flipsprawl (!?!), Pirate skipull, Bosu, band, BW, fet go KB complex, archer, tornados, wipers, slams, toritos, twisters, balance, löpning, core & crabturn/dips..

Dyngblött!😅

Q Elite – Ne0n3ri

Warmup: BW Complex

 

—– 4/4, 2 Rounds —-

Bosu/Band heavy squat

Bosu sideplank crunch n reach L/R

Bosu/band quad downfly – sit-thru L/R

KB24 RTW – dyn slingshot- outside lungeswing- gunpump- clean/press L/R 

PARA archer pushups L/R

BW tornado- turn- turn- frontkick- stance jump L/R

KB24 dbl OH hold legraise + floor wipers

DB29 stance slams

 

—Absolution/balance: 8/8, 2 Rounds —

KB24 dbl torito + outside swings

Bosu/band s leg lunge hold n twistpull L/R

BW crabturn/kneedip + dyn s.hand flipsprawl L/R

 

16/16/16 + 1 min, 2 Rounds

KB RTW w stop twist

Pirate skipull alt 1 hold- 1 pull

Treadmill light run

 

— stretch