Strict Standards: Declaration of description_walker::start_el() should be compatible with Walker_Nav_Menu::start_el(&$output, $item, $depth = 0, $args = Array, $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

Tis: Q Elite – Noorgard

Sista Q innan hemfärden… sjukt bra o svettig omgång!

KB, BW, rep, hantlar, gummiband & slamball.. Hela kroppen + lite rehab + rörlighet

Q Elite – Noorgard

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

Plate halo n twist rev lunge n OH raise L/R

  • BW dyn X-quad bounce

KB BU clean n stance squat + sideclean – alt L/R

  • BW dyn sit-thru leg-swipe

 

—- 5/5, 2 Rounds —

BW low glide plank + pushup

DBall hollow plank – 1/2/3 s.hand raise L/R + pullover

Rope – stance jump slams

 

—- 5/5, 2 Rounds —

DBall decksquat- flip- close pushup

DB dbl curl n press

 

DB dbl farmwalk

DB deadwalk march

Mån: Q Elite – Trip Point

Ösregn ute, tropisk storm inne 😉

Helskön go ny Q på lokala gymmet.. 1 dag kvar, sen bär det av mot civilisationen 🙂

KB, platta, rep, kroppsvikt, band.. grymma goa kombos

Q Elite – Trip Point

Warmup: BW Complex + band flow

 

—– 4/4, 2 Rounds —

BW sit-thru full reach 2- quadsquat- pullup/crunch L/R

KB deadclean/revlunge n press L/R (2nd + underswing-clean)

BW squat- crabturn/s.hand dog 2- low lunge/spider pushupL/R

KB stance RTW w stop/stancesquat -alt

Band s.leg backpress + s.leg frontpress

Plate dbl stance walk torito  swings 16

 

—- Extra dynamic 8/16, 2 Rounds

BW Front kick spin // front kick

Rope stance slams // s.leg slams L/R

 

—– ABSolution: x 2

Plate/bench halo w s.leg out

Rope flag dips

Band hollow plank – out n crunch

Ons: Q Elite – palmBarker

Jösses… Groggyness: 110%, Blöthet: 110%.

Annars en vanlig go Q med lite av varje, som alltid.

Får ursäkta med 30 grader ute, luftfuktighet de luxe och allmän mättnad 😉

Q Elite – palmBarker

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

PM squat pull L/R

KB spin-squat flow L/R

  • BW dyn pushup/knee touch

PM stance outside swing punch ( w squat) L/R

KB crabturn n bridge press L/R

Slamball  low stance slams L/R

 

——

PM kneeing twist pull

BW quad- X pushup

BW elbow sit-thru

KB rtw stance walk w stop

Tis: Q Elite – Slingbuster

Premiär på lilla lokala gymmet.. 😉

1 vecka fick räcka utan lite riktig Q träning..

Dem trodde inte jag va klok.. haha  Skön lite blöte-runda med KB, DB, K08, BW och hela baletten..

 

Q Elite – Slingbuster

Warmup: BW Complex

 

— 5/5, 2 Rounds —-

DB deadsnatch L/R ( 2nd + windmill)

BW plank sidetuckin L/R- push/dip- sit-thru/Scorpio L/R

K08 twist up-chops L/R

 

K08 stance dyn pull L/R

BW crabturn n reach

Battle rope stance squickies L/R

KB stance halo

——

KB stance clean- side clean -alt side

KB stance walk- switch cleans forw -alt side

KB stance clean n press L/R

 

— Stretch/ABSolution:

BW kinstretch

BW X-leg rais n switch

BW sit-thru + crunch

Tor: Q Elite – First Tobago

Landat.. 31 grader 0830, blev en liten lätt start.

Kroppsvikt och massa gummiband.. totalt sjöblött 😉

Q Elite – First Tobago

Warmup: BW Complex

———————————

Band stability shoulders L/R

Band rotating shoulders L/R

Band/BW squat n curl

Band swiping shoulders L/R

  • BW inchworm pushup

Band stance pull  L/R

  • BW sit-thrus

Band stance flag press L/R

Band stance press L/R

  • BW legswipe- revlunge/front kick/rev quad/fr.kick/rev lunge/up L/R

Band stance side chopper L/R

  • BW low lunge stretch

Sön: Q Elite – Bronto K

Oki.. ny söndags-Q med de rutinerade grymma gubbsen..

Dryga 9 ton var.. förutom all pushes, pulls & swipes

Gött mos(ade) mao 😉

Q Elite – Bronto K

Warmup: BW Complex

 

—– 5/5 , 5 Rounds —-

 

KB dbl alt staggered deadlift

KB dbl deadstart- clean + alt press ( 4 n 5th)

KB dbl row n deadlift

+

Crosscore V-pushups

K08 kneeing slow digging swipes

+

BW flow – spine wave plank + low lunge reach + scorpio land

 

—— ABSolution/ Finisher: x 2

KB/Plate 25/25 blindfolded outside stance-swing walk forw/rev 20/20

KB/BW alt X-legraise 8

K08 Squat-hold n alt power-row 8/8

Lör: Q Elite – Camino Eagle

Ujuj.. där kom det en rejäl lördags-snurr. Groggy de luxe..

3 feta och utmanande rundor nya movs..  KB camino, KB blindfold, K08 swipes, BW, Bosu och brutal rep-komplex!

Blötare än blötast, och sjuk eftersvettning..

Q Elite – Camino Eagle

Warmup: BW Complex

 

—— 4/4, 3 Rounds ——

 

KB Camino Complex  op knee clean-squat thrust – deadsnatch- sideclean L/R

BW/Bosu plank walk d/u + 2-step touch + 2-step pushups

K08 kneeing slow digging swipes

Rope combo – twisters – stand-squat-sit-X-squatup 4/4 x4

Bosu/Band – rev plank – alt legraise/oh pull touch

 

—— ABSolution/ Finisher: x 2

KB blindfolded outside stance-swing walk forw/rev 20/20

BW alt X-legraise 8

K08 Squat-hold n alt power-row 8/8

Tor: Q Elite – Zaltzibar

Qaaabooom.. hur gick det till?;-)

Blötare inne med Q än ute i regnet.. En underbar ny Q som alltid!

Go mix av KB, BW, PM, Bosu, bulgarian & rep..

Q Elite – Zaltzibar

Warmup: BW Complex

 

—— 5/5, 2 Rounds ——

KB/band dyn bridge alt OH twist

BW close – low legout + pushup

 

PM stance dbl row n raise L/R

PM stance outside dbl grip fr.raise L/R

  • BW sit-thru n leg kick

 

KB deadsnatch n sideclean L/R

  • BW spine wave plank + low lunge reach + scorpio land

 

—— ABSolution/ Finisher: x 2

Bosu/bulgarian 8-8-16 + off

BW alt X-legraise 8

Rope kneeing twist-chops L/R 16/16

 

—– Xtra Finisher/stretch: x 2

KB outside stance-swing walk forw/rev 20/20

BW Stretch flow

Sön: Q Elite – Patronic

Lite go Q innan VM-finalen..

Då blaskar man till med en jag-vill-bara-ge-upp-och-gå-hem-runda 😉

Runt 5.000 kg med 2 24:or och kroppsvikt o airbike. Booom!!

Råstyrka, ben/armar/core och en jäkla puls på allt.

Q Elite – Patronic

Warmup: BW Complex

 

—— 5/5, 2 Rounds ——–

KB dbl Marti-Comp 5/5

  • Bentover see-saw row L/R
  • Hang clean
  • Front squat
  • Rev stance lunge L/R
  • Stance deadlift

KB dbl Viper press

KB dbl anti-s.leg bridge press L/R

BW elbow sit-thru n glide plank

Bosu X-crunch hand out L/R

 

—– Finisher:16/16/32 x3

Band s.leg side twister L/R (bosu)

KB RTW w stop n step/swing/clean flow

Assault-bike max

Tor: Q Elite – Quartz

Jojo.. en skön liten genomkörare…

4 ton KB och slams,  pulls, swipes, flags, chops & duckunders

Precis lika grymt som alltid!

Q Elite – Quartz

Warmup: BW Complex

Oh squat- quad- crawl- swipe- sit-thru/scorpion

 

——- 4/4/8/8, 2 Rounds —-

 

KB deadclean- lat swing squat/clean- deadsnatch L/R

  • Rope plankslams L/R

KB sprawl- pushup- walkin- hold sit-thru2- curl/squat- halo2

  • Band dyn squat-swipes L/R

KB stance walk – V-outside swings 16/16

  • Rope kneeing twist-chops L/R

KB hollow plank s.hand press + hipdrive L/R

  • Band​ – side duckunders L/R

 

—— ABSolution/ Finisher: 10/10/30 x 2

BW Luka twistcrunch n reach

BW alt X-legraise

Skipull stance swipe (max )