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Tor: Q Elite – Banditov

Skön och lagom Q ( hör och häpna…)

Lite KB, lite BW, lite rep, bosu och vridningar. Sjöblött ändå..;-)

Q Elite – Banditov

Warmup: BW Complex + ankle rehab

 

—- 5/5, 3 Rounds —-

KB dbl deadlift ( stance n vari)

KB dbl hollow plank alt press

+

KB RTW w stop stance walk 16

Rope hang curls

Rope ½ kneeing side waves L/R + rev kneeing fly slams

+

BW twist up/under L/R

Bosu bird plank L/R

BW pushup trio – close, diamond, wide

 

— Stretch

  • Xtra PM rope pulls… fatigue

Tis: Q Elite – Alcanto Pix

Att nåt så enkelt, kan bli så härligt brutalt?? 😉

3,7 ton KB, band & BW.. osså lite super-core på det.

Götte-Q mao

Q Elite – Alcanto Pix

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—– 5/5, 3 Rounds —-

KB20 Alcanto Flow 5/5 L/R

  • Kneeing lunge/dead clean
  • Kneeing press
  • Elbow to floor
  • Snatch
  • Squat
  • Row

Band – s.hand hold sidewalk + flag L/R

BW 2-step kickswipe pushup

— active BW- recovery

 

—– ABSolution:  x 3

Bosu/KB s.leg RDL + leg kick K/R

BW/Band s.leg lock n leg raises L/R

KB24 dbl  outside swings

Lör: Q Elite – ParaCorm

Gotte-Q igen…  lite nya kombos.

Utmanande på de flesta punkter..

Som alltid 🙂

Q Elite – ParaCorm

Warmup: BW Complex

Rehab: Ankle press

 

—– 4/4, 2-4 Rounds —- 

KB hike low DYN squat

KB bench X-row

  • Bulgarian big spinflow/lunge twist

Box/BW elevated bear crawls

BW spider pushup

  • Band/BW sit-thru + oh press

 

—– ABSolution:  x 2

Bosu/KB s.leg RDL + leg kick

BW/Band s.leg lock n leg raises L/R

Band alt kneeing flag press n och swipe L/R

 

—– Finisher: 20/20 x 8

Skipull stance swipes // side pulls   

KB outside swings  

– alt BW recovery

Tor: Q Elite – Southern Breech

Boom! Boom! Boom!  Ny bländande grym Q!

Kontroll, styrka, puls, statiskt och full 3D träning… ihop!

Träning när den är som bäst…

Q Elite – Southern Breech

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift L/R

KB20/Bosu – halo (alt swingcatch) n squat

KB32 dbl row L/R + dbl

+

PM low-hi fly

  • PM forw face walk

PM bent rev fly

  • PM rev face walk

+

BW/Bosu quad/squat + dbl step 3

KB20 BU ctrl walk L/R

 

—– ABSOlution: X 2

BW/KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5+5

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Bagheera Trim

Ja, en Q Elite Lite… ja den blir fanimej aldrig Lite 😉

Ben, tryck, balans, core, rörlighet, vrid, mer core, styrka, kontroll, puls, än mer core, rotation, koordination, mobilitet och puls-topp.. hehe

Snacka om varierad go träning! 🙂

Q Elite – Bagheera Trim

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—- 5/5, 2 Rounds ——

 

KB kneeing d.clean/squat- press- rev lunge- knee up L/R 

BW ½ bridge underswitch L/R

  • Band s.leg lock n leg raises L/R

TRX Rip /Bosu s.leg – back-slash L/R

BW archer- leg under/ overkick- pushup

  • Band/Bosu flag press n OH swipe L/R

 

—– ABSolution/Finisher: x 2

Bosu/bulgarian 8/8/16 + off

BW s.hand plank + walk in/out L/R    /2nd/  BW sit-thru leg kicks

KB halo L/R

Skipull stance swipes 32

—- stretch/twists loooong

 

Sön: Q Elite – Front Blake Ritue

Skön liten gotte-Q på främmande ort..

Less is more ( sometimes 😉 )

KB, dumbbells, BW & band.

Q Elite – Front Blake Ritue

 

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—- 5/5, 3 Rounds —

KB Complex flow L/R

Lunge row- dyn clean/low lunge- kneeing press- stepup/s.leg lift

DB X-dog n pushup

BW/Band s.leg lock n leg raises L/RKB oh walk // stance swing walk // outside stance swingwalk

Tor: Q Elite – F-Rogue

Osså en Q-smiskare som hette duga..

Stark duo tryckte på så det snurrade titt som tätt.

4 feta rundor KB/BW + än fetare finisher.. Boooom!

Q Elite – F-Rogue

Warmup: BW Complex

Inch/cobra- push- scorpio land/cosack- switch– back

Rev crabturn- crocodile reach

 

—— 4/4, 4 Rounds —- –

 

KB hike clean/rev lunge- press/sitout- hollow press- V-press- squat up L/R

  • BW deckroll- low lunge- splitjump- fr.kick – alt side

KB dbl s.leg deadlift L/R  

  • BW archer- leg under/ overkick- pushup

 

—- Finisher: 4/4, 2 rounds

KB Renegade pro forw/rev/lift L/R

Dball stance slam n sprawl

KB crabturn n bridgepress L/R

BW quadjump + crabturn ½ spin

+

KB24 dbl hike cleans

Tis: Q Elite – Grizzly Klang

En grizzly-tryckare till…;-)  Ny Q på samma tema.

Puls, vrid, tryck och rejält med flås genom hela!

35 pers på/runt öppna ytan, men hur gott om plats som helst..

Q Elite – Grizzly Klang

Warmup: BW Complex

 

—- 5/5, 3 Rounds —-

KB24 halo n stance squat twist L/R

 

  • Assaultbike

 

KB24 squatcurl n toesquat

 

  • Assaultbike

 

+

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

BW quad/s.leg out – walking pushups

BW crabturn- kinstretch twist flow n lift

 

—— Finisher/Core: 4/4 x 3

KB24 alt stance outside swingwalk F/R 32

KB24 hollow plank s.hand press L/R

BW AIR sit-thru

Tor: Q Elite – Grizzly Smith

Tordags-röjare… med puls i fokus.

2000 kg dynamisk KB + 200 skipulls

Booooooom!! Hur schwettigt som helst..

Q Elite – Grizzly Smith

Warmup:  BW Complex

 

—- 5/5/20, 5 Rounds —-

KB dbl kneeing get up

  • Skipull

KB twist deadclean to twist stance squat L/R

  • Skipull

—–

Band s.hand RDL + stance s hand twist flow L/R

 

////// Stretch

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