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Tis: Q Elite – LeViCon

Less is more…. speciellt på en Q runda 😉

Enkla och tunga dubbla KB24 movs och lite kroppsvikt i 3 rundor..

Sen va man färdig. Och matt 😉

Q Elite – LeViCon

Warmup: BW Complex

 

—- 8/8, 3 Rounds —

KB24 dbl hike clean (2nd alt superman)

KB24 dbl ½ bridge alt press + hollow press n fall 8-2

KB24 dbl bent over row

BW kneekick alt fr.kick touch/underswipe-out (2nd just kick n x-touch)

 

— Xtras  Stretch n rev pullup hold

Sön: Q Elite – BR.Acs

Liten go snabb-Q… men ack så bitande 😉

Nya kombos, nya movs.. råstyrka, rörlighet, balans, vridningar och core.

Q levererar som alltid.

Q Elite – BR.Acs

Warmup: BW Complex + heel/calfes

 

—— 4/4, 2-4 Rounds ——-

 

KB40 suitcase lift L/R

+

KB24 d.clean/rev lunge- press/oh low lunge- standup – sideclean

  • BW pushup/spider/frog- crawl/sit-thru/scorpio 2- crawl

KB24  halo- squat- hiptwist/rev hipthrust/rev swipe – back

  • BW X-leg- swipe out- under/out- switch 

TRX Rip front get down/up L/RBosu/TRXRip s.leg back-shot L/R

Tor: Q Elite – Bandiros Host

Lika sjukt bra som all andra Q Elite..

Idag enbart med gummiband varvat med KB24.. snabbt och effektiv träning.

Styrka, kontroll, balans, rörlighet, koordination och lagom med puls

Q Elite/soft – Bandiros Host

Warmup: BW Complex

 

—— 5/5, 2-4 Rounds —-

 

Band alt halo/twist flow L/R 8/8

Band RDL w locked pull/press L/R

  • Band/KB24 outside alt stance swing 20

 

Band elbow side fly open L/R

Band kin-sit + dbl twistpull alt L/R

  • Band/KB24 outside alt stance swing 20

 

Band crabturn n OH press L/R

Bosu/Band front s.hand big swipes L/R

  • Band/KB24 outside alt stance swing 20

 

— Finisher: x 5

BW squat- quadpress 10- elbow walk d/u- elbow dog- rollup

Ons: Q Elite – Coldsphere

Liten “lagom” go Q Elite med seg snuva…  en 40a, en 24a, lite band och kroppsvikt…

Precis som det skall vara.. blött, utmanande och tungt. Go varm bastu efter.. 🙂

Q Elite – Coldsphere

Warmup:  BW Complex

 

— 4/4, 2 Rounds —

 

KB40 suitcase deadlift + BW low lunge dip L/R

  • Band twistcrunch pull hold L/R

KB24 stance swing + ½ eight + catch/stancesquat L/R

  • Band stance press hold vari L/R

KB24 hollow plank press – V-sit oh press L/R

  • BW quad hold – alt release 4/4

 

—— Xtra/Core w small band,  2 Rounds

 

Band stance explosive pull + karate hook 16/16

KB24 outside alt stance swing

BW Alexia legraise L/R

BW spider fly w toebounce 16/16

Tis: Q Elite – ONryo

Efter en lång skön uppvärmning… Bam! Boom! En riktig fullblåsare med allt i Q väg..

Styrka, vrid, balans, kontroll, explosivitet och jädrans massa puls.. 3 feta rundor.. OCH 2 TAB rundor löpning/KB 🙂

Q Elite – ONryo

Warmup: BW Complex – air bike – skipull

 

—- 4/8, 3 Rounds —-

 

KB24 hike stance low swing- BU clean/halo – clean/press- cleancatch/stance crunch roll L/R

  • BW hollow to alt X-leg touch lift (3rd plus s.hand dog)

 

Bosu/PM s.hand pull hold + squat L/R

  • BW diamond low glide + diamond pushup 

 

KB32 stance out dbl deadlift L/R + deadpull + dead clean

  • Band/BW alexia X-leg raise n switch

 

BW quadtwist – low low lounge – quad-dip- flow recovery

 

TAB: 1

Treadmill // KB RTW  w stop/ halo-sideclean vari

TAB: 2

Treadmill // KB RTW w stop/SUPERMAN hold BW x-dog

 

— loooooooong stretch/hang/recovery

Q Elite – ONryo Preview

Lite tidpress.. men en försmak av kommande Q..

24a, 32a, bos, band, BW & lite snapplöpning..  Tungt och blött

Q Elite – ONryo Preview

Warmup: BW Complex

 

—- 4/8, 2 Rounds —-

KB hike stance low swing- BU clean/halo – cleancatch/stance crunch roll L/R

  • BW kneekick to alt pistol low lift

 

Bosu/band s.hand pull + squat

  • BW diamond low glide pushup  

 

KB deadpull + dead clean

  • Band/BW alexia X-leg raise n switch

 

TAB: 1

Treadmill // KB rev woodshop twister vari

 

 

Lör: Q Elite – Dark Thorn

Brutalt “go” Q Elite Duo.. Tunga hantlar, kroppsvikt, medballs, KB, slams, rep, bulgarian & air bike.

Lika sjukt braoch jobbigt som alltid! Idag med bäste vapendragaren

Känns redan.. 😉

Q Elite – Dark Thorn

Warmup: BW Complex + xtra heel

 

—- 4/4, 3 Rounds —-

DB alt snatch + jerk

  • BW archer/lying scorpio L/R

 

MB side wallslam + close pushup + oh slam

  • BW quadjump 2 – wall jump2 + small jumps 2

 

KB atlas oh squatclean ( + snatch)

  • BW wallplank s.hand touch

 

—– Finisher: 8/8/4 + 12k, 3 Rounds —

Rope big twist rev lunge slams 2 + matrix hang

Bulgarian oh hollow plank pullover – super crunch

+

KB dbl hike clean // outside swing n pull // torito swing

AIR bike

 

 

Tor: Q Elite – Paracobolt Comballion

Flow???  Haha knappast…  fete-fete-Q som vanligt. Och med längsta namnet på länge 😉

Benen dog, armarna dog, pulsen dog 😉  Dundermix av KB/BW, K08, ringar, band och löpband..

Och… hälarna höll. Löpintervaller !! Yes..

Q Elite – Paracobolt Comballion

Warmup: BW Complex – skipull – air bike

 

—– 3/6,  2 Rounds —-

 

KB/BW Paracobolt flow:  x3

– dyn row 3- clean/revlunge- press/windmill- ½ eight/oh atlas squat L/R

– dbl sit-thru reach- dyn spiderplank- rolldown pushup- walk out/in

 

K08 dyn s.leg superman tilt – forward L/R

K08 dyn s.leg superman tilt – rev & kneeup/pull L/R

 

KB/Rings Pairing hold:

– dbl frontrack split squat hold L/R

– ext rotational plank hold + deep pushups

 

—– Absolution/xtra:  x 2

Ball/Band – rev alt swipe/crunch – alt swipe flys 16/16

K08 varies pull, press, fly’s, hold

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

 

—- looooooong stretch, twists, hang ( BW & K08)

Tis: Q Elite – Atlas Blackstar

Q… så jäkla bra. Ny “go”, svulstig, övergrym och utmanande tisdagsbumlare!

Dubbla KB & BW – halos, twistar, atlas, archer, squats, press, rotation, spins, ropeslams, boxkicks, ball, band, core, assault bike, swipes, frogs, quads n swings… 🙂

Q Elite – Atlas Blackstar

Warmup: BW Complex-  band twist- bridge hip rot

 

—- 4/4, 2 Rounds —-

KB dbl hike- low swing- clean/stancesquat

  • Band alt halo/twist flow L/R 8/8

KB atlas oh squatclean (+ choke grip alt snatch)

  • BW/paralettes – archer wide pushup

KB dbl stance clean n rot alt press L/R

  • BW frog press – s.leg out

KB BU halo – stand/kneeing/sit – back L/R

  • BW fr.kick spin

Assault bike – 12k semi max

Box kicks slam L/R

 

—– ABSoFinisher: 8/8, 2 Rounds

Rope  rev lunge slam/ kneekick slam L/R 16/16

Bosu Quad 360 walk

Ball/Band – rev alt swipe/crunch – alt swipe flys- sideplank reach 16/16/2

Plate dbl 20 stance outside swings

 

—– stretch – kin, extend

Lör: Q Elite – Adrena/Chomo

En tisdags-Q + en torsdags-Q = en fet tung lördags-Q i grymt sällskap det!! 🙂

Drygt 4 ton KB + bulgarian complex/spin/squat + bodyweight… + en core some hette duga + finisher pushups!!

Bam! Boom! Puh! 😉

Q Elite – Adrena/Chomo

Warmup: BW Complex

 

—— 5/5, 3 Rounds —-

KB32/28 dbl stance deadlift ( + clean)

  • Bulgarian sit-thru 2 – russian down/up L/R

KB32/28 dbl decksquat- legs up- RDL

  • Bulgarian spin-stance-squat 

KB32/28 dbl alt row

  • Bulgarian rev pushups + alt leg swipe

 

BW active recovery stretch 

 

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian s.leg twistpull 5/5

Bulgarian12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

BW low push-pump… to failure