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Lör: Q Elite – Parkoff SPARK

Lördag… final på Parkoff serien.. allt på främmande ort 😉

Snurrigt, pulsigt, tungt, giftigt och hela registret..

KB + rep + assault bike.. Sjukt svettigt

Q Elite – Parkoff SPARK

Warmup: BW Complex

  • Child-cobra-legtwist

 

—- 4/4/8, 3 Rounds —–

 

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich + BW sit-thru 2 L/R

  • Rope low lunge slam- kneekick slam L/R

KB kneeing BU clean- low squatup halo

  • Rope matrix hang n alt press

KB alt stance swing walk 8/8 + KB strict gorilla row L/R

  • Rope dbl s.grip kneeing twistslams // stance outside slams

Assault bike – MAX

 

BW active recovery – stretch….

 

—– ABSoXtra: x 2 

KB hollow plank s.press L/R

Rope rev legtwist- legraise L/C/R

+

BW pilates leg bouncelift

BW side reach- jack knife L/R

 

  • Stretch

Tor: Q Elite – Parkoff Blitz

Ujujuj.. trots tidsnöd o småstress.. brutalt go och svettig Q Elite

Lite hemsk KB, ny BW, pulsig KB, balansig TRX rip, utmanande Bulgarian.. osså massa rep på det..
Booom!! Som en smäck…

Q Elite – Parkoff Blitz

Warmup: BW Complex

  • Child-cobra-legtwist

 

—- 5/5, 2-4 Rounds —–

KB kneeing BU clean- low squat switch

  • BW 3D diagonal lungereach L/R

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich L/R

  • TRX Rip low lungeshot 2- kneekick hold L/R

KB dbl alt floorpress

  • Bulgarian oh pullover hollow plank- shintwist hipdrive (oh press vari)

Rope hang squat

Rope lunge twist slams L/R

Rope rev legtwist- legraise L/C/R

 

  • Stretch

Tis: Q Elite – KRitz3n

Går verkligen inte…  köra soft alltså 😉

Ny go Q Elite.. med K08, bulgarian, assault bike, dbl KB24, TRX & BW

Core de luxe, rörlighet, styrka, puls, vridningar o ett jäkla trampande!

Q Elite – KRitz3n

Warmup: BW Complex n Bulgarian

 

—— 6/12, 3 Rounds

K08 rev lunge MAX pull L/R

  • Assault bike 32

Bulgarian spin n sideclean/stance squat // stance outside swing/clean // spin

  • Assault bike 32

TRX s.leg hipraise L/R

KB24 alt twistdips + outside stance swing 32-8

BW decksquat kneekick – kintwist reach L/R

 

—– ABSoArms: 2 Rounds

KB24 dbl hollow plank – alt press + dbl 8+4

Bulgarian stance twist pull/curl 8/8

Sön: Q Elite – Valpata Grit

En fet och “go” uppväxling av torsdagens Q..

Mer/med rep, band, BW och dubbla KB..

Mer regn inne än ute 😉

Q Elite – Valpata Grit

Warmup: BW Complex

 

—– 4/4+8/8, 2 Rounds ——

KB twistswing- switch swing L/R

  • Rope rev lung + kne kick twist slams L/R

 

KB dbl lift – row – outside hike swing

  • Rope alt press pump L/R

 

KB deadclean n forw lunge/press

  • MB pushup + legswipes

 

KB superhero (knee) clean – s.leg drop/catch/clean

  • PM quad -to- plank press L/R

 

—– ABSolextra: 4/4/8, 2 Rounds

BW alt dyn quad to s.hand knee to elbow

BW side jackknife L/R

Bosu/Rope s.leg quickies 16/16

KB24 dbl alt up/down farmwalk L/R

Tor: Q Elite – Valpata RX

Hmm.. 6144 kg med 24:an varvat med 192 rope slam/swipes/press.

Med en extra brutal Crusher som avslutning..

Mao en riktig raketsmällare!! 😉

Q Elite – Valpata RX 

Warmup: BW Complex

 

—– 4/4+8/8, 2 Rounds ——

KB twistswing- switch swing L/R

  • Rope forw lung- BU slams L/R

KB figure 8 catch- low squat swing- clean

  • Rope alt press pump L/R

KB deadclean n forw lunge/press

  • Rope alt s.hand side vertical slams L/R

KB superhero (knee) clean – s.leg drop/catch/clean

  • Rope dbl alt twist slams L/R

BW active recovery/stretch

 

—– ABSolextra: 4/4/8, 2 Rounds

BW dyn quad to s.hand knee to elbow

BW squat calf raises

BW sideplank crunches

BW side jackknife L/R

+

Rope kneeing quickies 16/16

KB24 dbl torito stance walk 8/8

 

—— Bonus crusher:

KB24 dbl alt bridge press + dbl 20+4

KB24 strict military press 8/8

KB24 dbl alt row + dbl row 20+4

 

—- loooong kinstretch n flow

Tis: Q Elite – Angelato

Göra-giftig tisdagsomgång..

5800 kg KB, skipull, assault bike & BW i mellan..

EN riktig kaaa-booom!! 😉

Q Elite – Angelato

Warmup: BW Complex

 

—– 5/5, 3 Rounds  —-

KB24 Angelato flow – alt side

  • Hike swing- low swing- halo- clean/press- switchclean

BW kneedip reach- crawl close pushup- crawl crabturn reach L/R

 

KB28 dbl renegade – stancejump in/out- deadlift 

  • Assault bike max

KB28 dbl ½ bridge (s.leg) – alt press

  • Assault bike

 

—— ABSolution: 16/16/8/8 x 2

KB28 stance twist dyn drops

KB28 side swing/switch L/R

BW side jackknife L/R

Lör: Q Elite – Tr0lling3r

KB 92, 80, 2x 32, 2x 24, 2x 16 + bulgarian37, BW, Bosu, rope, pulls, pushes, skipull, slams, rings, assault bike…

Damn good killer-Q!!

Q Elite – Tr0lling3r

Warmup: BW Complex

 

—– 5/5, 2 Rounds —-

KB32 dbl deadlift

KB16 dbl BU alt lunge L/R

Bulgarian spinsquat 

Bulgarian lunge oh twist press L/R

BW pullup vari – inchworm -pushup

Ring pull/twister L/R

 

— 8/8, 2 Rounds

KB80 & 92 farmhold

BW side jackknife L/R

MB alexia X-bug

Bosu/Rope s.leg quickies + twist slams

 

— 4/16, 2 Rounds

KB24 dbl outside hike swing

Assault bike max

 

— xtra

KB24 dbl hollow plank alt press

Rope dbl underpull.. to fatigue 😁

Tor: Q Elite – ROssBind3r

Hoppla.. 4608 kg med 24:an exl BW, band, Bosu och repslams…

Inte undra på att det rann 😁☔️⚡️

Lika go, övergrym och varierad Q Elite som alltid 💪💥

Q Elite – ROssBind3r

Warmup: BW Complex + bulgarian spinsquat + rehab

4608 kg

 

—– 4/4, 2 Rounds —- 

KB24/Bosu – sqdown- rollback+press- squp- sideclean-switch L/R

  • BW 2hand sit-thru + leg kick + pushup

KB24 stance s.hand d.lift 8/8 L/R

  • BW X-elbow plank to dog

+

KB24 dbl outside swing + jump thru

Band – pull + rev lunge L/R

BW pullup diff grip (over/under)

 

—– ABSolution: 8/8 x 2

KB24 stance twist dyn drops

KB24 side swing/switch L/R

Bosu 8-8-18 ( bulgarian + off) x 2 

 

— Finisher: 8/8 x 2

Rope twistslams over box L/R   – alt MB slams

KB24 stance/switch rtw w stop

BW fr.kick spin + x-touch

Tis: Q Elite – Kil Tizion

Ny helgiftig Q Elite de luxe..

Rejäl lång warmup + KB varvat med BW som WOD + ABSolution + Finisher + xtra killer

4,6 pannor…  supersjöblött 😉

Q Elite – Kil Tizion

Warmup: BW Complex + rehab

BAR hang twist crunchers

 

—- 4/4, 3 Rounds —–

KB32 s paused deadlift 3-2-1 L/R

  • BW sit-thru AIR L/R

KB24 dead snatch- ½ eight – dyn lunge catch- sw.clean/ tornado lunge L/R

  • BW crabturn reach L/R

KB24 dbl ½ bridge alt drop/press + hollow plank dbl press

  • BW pushup – wide gekko- sit-thru- wide gecko – cosack back 4 hand

 

—– ABSolution: 8/8 x 2

KB24 stance twist dyn drops

KB24 side swing/switch L/R

KB24 dbl – leg twistdrops + up – crunch

 

—– Finisher:  4/4 x 2

KB24 dbl hike clean n alt press

Deadball slams

Rope ½ kneeing s hand outside slams// twisters L/R

 

—- Killer:😉

Assault bike – 100

Rope stance rev fly-slams 50

Sön: Q Elite – Croptic X3

En sommarsmaskare a la de luxe..

KB a la Q varvat med assault bike… shit alltså. Drygt 4000 kg och 576 tramps på biken!

Ibland förvånas man över entusiasmen.

 

Q Elite – Croptic X3

 

Warmup: BW Complex 

 

—— 4/4, 3 Rounds —-

 

KB24 s paused deadlift 3-2-1 L/R 

+ ankle lift L/R rehab

 

KB24 s.leg DYN drop RDL  L/R

  • Assault bike 24/48

KB20 snatch- ½ eight – dyn lunge catch L/R

  • Assault bike 24/48

KB20 dead AIR-clean + external twist press

  • Assault bike 24/48

KB20 crush grip row + hollow plank alt leg crunch/pullover

  • Assault bike 24/48

 

—— Xtra: x 3

Band powerpulls 32

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

BW kneekick- fr.kick backturn/ X-dog L/R

 

– alt BW recovery