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 – Pantara Bit

Jojo.. man börjar ju undra lite ändå..  Antingen värmen som spökar, eller mitt i ett högt flow eller bara tyngre o hårdare efter semestern..

Rejält brutal i alla  fall 😉  OCH med riktigt go kyla på Kompassen. Svalt

KB/BW+ KB/BW + band x, dubbla KB, core o assaultbiken.. Blött.

Q Elite – Pantara Bit

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

+ ankle rehab

 

—— 4/4, 2-4 Rounds —-

KB kneeing clean/squat up- snatch n press- op rev lunge down L/R

  • BW cosack down- s.leg pushup- cosack up L/R

KB twist deadclean to twist stance squat L/R

  • BW sit-thru AIR + rev crabturn/scorpio L/R

Band stance pump-row L/R

Band s.hand RDL L/R

 

—– ABS/Finisher: 2 Rounds

KB dbl hold – leg X-lower- raise up

KB dbl hike clean

 A-bike leg

Sön: Q Elite – ClubHouse

Riktigt fett gästspel i bastun..
Dubbla 40, bruiser, BW, klubbor, slams & kicks.
Booom!!👍💪

Q Elite – ClubHouse

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

 

—— 5/5, 2 Rounds —-

KB40 dbl stance deadlift

CB Bruiser hike n halo – swing/switch/catch squat

+

CB dbl ½ bridge OH pullover

  • BW stance fr.kick – decksquat/switch- jump back

CB dbl sun solutions touch

  • BW sit-thru- crunch- crabturn/dog L/R

 

—- 10/10, 2 Rounds —

Bosu dbl step n MB wallpushes

BOX kicks

Tor: Q Elite – Pantzer 3letric

Holy smoke… 1:a riktiga full-Q:n efter söderhavstrippen…

5 ton tunga KB, kroppsvikt, rep, assaultbike o hela baletten..

Sjukt bra, sjukt blött och sjukt jobbigt 🙂

Q Elite – Pantzer 3letric

Warmup: BW Complex  + crabturn/aligator reach

 

—– 3/6/12/12, 3 Rounds —

KB snatch n press – switchclean L/R

  • BW monkey side jump- sit-thru- crawl- scorpio pushup L/R

Rope rev lunge – twist slam L/R

 

KB alt dead-row + deadlift + sprawl

  • BW  elbow dip – leg under swipe ( n touch) + pushup n dog

Rope waves step up/down L/R

 

— recovery twist stretch

 

—– ABSolution/FInisher: 4/8, 3 Rounds —

Band s.leg RDL (wood chop alt s hand ctrl) L/R

Bosu/Bulgarian 8-8-16 + off

KB dbl torito stance walk forw/rev

A-bike max

 

—– Stretch

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