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Tis: Q Elite – Kartana TX

Tisdags-Q a la masto-booom!!

2,8 ton effektiva och dynamiska KB + alla jäkla hårda gummiband, kicks och core de luxe..

Puh… stort blött puh 😉

Q Elite – Kartana TX

Warmup: BW Complex + ankle rehab

 

—– 5/5, x 3 Rounds —-

KB stance swing – box step/ goblet squat alt L/R

KB dyn pullswitch 3 – rot clean- twist stance squat

BW pushup n X-dog 2 + dog press

+

PM sit-tru hi pull

PM tripod under press

PM beast lat pull

PM beast lat press

+

PM/band hi chop twister L/R

 

—- ABSolution: x 2

KB OH hold hollow plank – alt leg twistcrunch

Bosu/Bulgarian 8-8-16 + off

BW alt fr.kick lift 16

Box alt slamkicks 16

Sön: Q Elite – Pine Yard Box

Sommar-Q levererar igen..

Nya små ilskna kombos med KB, balans, drag, band, BW & skipulls..

Lika sjukt bra och svettigt som alltid! 🙂

Q Elite – Pine Yard Box

Warmup: BW Complex

 

— 4/4, 2-3 Rounds —

KB24 halo n rev lunge oh press + twist L/R

KB24 dyn low hike/squat – hike/snatch L/R

 

  • Bosu s.leg balance

 

PM lats pull max

BW/band resisted fr.kick // sit-thru/crabturn

 

  • Ankle s.lift

 

Band s.hand hold sidewalk + flag L/R

BW 2-step kickswipe pushup

+
Skipull max 32

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