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Lör: Q Elite – Trigger City

Lördag.. Q Elite Duo… drygt 5000 kg, assault-bike, repmaskin, pushups o annat godis

Bet gött om man säger så 😉

Tyngd, puls, styrka, kontroll, balans o hela baletten.

Q Elite – Trigger City

Warmup:  BW Complex

 

—- 5/5, 2 Rounds —-

KB28 MartiVenus dbl Complex

– offset dead-torito swing- offset deadlift- pushup- offset L-sit/fr.kick

+

KB28 alt deadsnatch n sideclean L/R

Bosu/band s.leg squat w band X-touch L/R

KB28 drop rev stance clean L/R

Band​ – side duckunders L/R

+

Rope-puller 1 min

BW inch- A-B-C pushup jack + elbow dip

 

—— Absolution/finisher: 10/10 x2

KB32 renegade row

KB40 quad dragpull forw/rev

BW elbow sit-thru- down- situp + elbow lift

Assault-bike

 

— stretch

Tor: Q Elite – Minesweeper

Jodå.. en riktig liten minröjare.

Tryck, puls och flow med 28:orna, BW, band & skipulls max.

Blött. Väldigt blött 😉

Q Elite – Minesweeper

Warmup: BW Complex

 

—— 4/4, 4 Rounds —-

KB28 deadclean/jerk – stanceswitch clean/ + clean/sideclean

BW deckroll/legraise- fr.kick- jump stance

Band stance twist crunchpull // side duckunders L/R

KB28 dbl ½ bridge alt press + hollow plank dbl press

 

—- Finisher: x 4

KB dbl torito swings 16

SkiPull – stance swipes max 32

 

— Stretch

Tis: Q Elite – Pri Tornia

Samma goa gubbar… nya kombos/movs… på krävande stor yta.

Puls, core, puls, core och en jädrans massa armar 😉

Tisdags-booom de luxe. Hur bra som helst igen..

Q Elite – Pri Tornia

Warmup: BW Complex

 

—– 5/5, 3 Rounds —-

KB24 stanceswitch clean/swing n halo + clean/sideclean

  • Skipull – stance swipe// twist, dbl grip 10/10

Bulgarian37 twist- oh press ( n standup)

  • Rope loooong s.hand twistslams (over bench) L/R 10/10

+

KB24 s.leg DYN drop RDL  L/R

BW/band crabturn + bridge  OH press n out-fly L/R

TRX Rip rev hollow plank pullover L/R (straight arms- to hip)

TRX Rip hollow plank pullover L/R (straight arms- to OH )

 

—- ABSolution: x 2

Bulgarian 8-8-16 + 8-8-16 off

KB dbl windscreen wipers + L-sit up crunches

  • Skipull – stance swipe + dbl grip 16/16/16

 

—— Finisher:

Assault-bike armpull 40/30/20

Sön: Q Elite – DNA Omatic v2

2 rutinerade gubbar, 14 ton KB, massa massa puls, tunga band, K08, balans, core & assault-bike.

v2 på gårdagens..  En tung fet söndags-Q mao 😉

Q Elite – DNA Omatic v2

Warmup: BW Complex

 

——– 4/4/8, 3 Rounds —-

KB24 dbl deadrow+lift n rev jump+ hike swing+ BU clean (3rd dbl superman)

KB24 ½ kneeing clean- rev shinbox + split press dbl  L/R

+

K08 rev arm-raise (straight)

K08 alt down-pull (straight) stanceswitch 8/8

+

Bosu/Band squat chest hold/press up

Band stance low outside MAX-pull L/R  

+

KB s.leg OH sprinter swings L/R

BW scorpio flow

 

—- Finisher: x 3

KB24 dbl walking torito swings 20

AirBike – max 30

 

—- Stretch

Lör: Q Elite – DNA Omatic

Lördag… Q Elite DNA.. so good, so right 😉

Grymma kombos av allt och en faslig puls/core/finisher.  KB, K08, Bosu, band, airbike & kroppsvikt

Mega-blött

Q Elite – DNA Omatic

Warmup: BW Complex

 

——– 4/4/8, 2 Rounds —-

KB24 dbl deadrow+lift n rev jump+ hike swing+ BU clean

KB24 ½ kneeing clean- rev shinbox + split press L/R

+

K08 rev arm-raise (straight)

K08 alt down-pull (straight) s-leg 8/8

+

Bosu/Band squat chest hold/press up

Bosu/Band flag press L/R

Band stance low outside pull L/R  

+

KB s.leg OH sprinter swings L/R

BW scorpio flow

 

—- Finisher: x 4

KB dbl torito swings 10

AirBike – max 30

 

—- Stretch