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Sön: Q Elite – Wyatt MAX

Skön go avslutning på veckan.. en fet & tung Q med grymme vapendragaren ⭐👍

Bosu, balans, KB komplex, slams, BW komplex, core, bulgarian…osså mustig tung finisher med 32an och assaultbike..

puh 💪💥💪

Q Elite – Wyatt MAX

Warmup: BW Complex

 

—– 4/8, 3 Rounds —-

Bosu/Band squat w s.hand fly L/R ( 3rd low & hi)

KB24 hike- BU catch- halo- side squatclean/ switch/clean lunge ( w press)  L/R

Rope combo – splitlunge slams 4- down slam + BW sprawl

BW crabspin + sitspin L/R – crawl/pushupL/R

Bulgarian37 russian twist + sit-thru switch L/R

Plate 10/15 deadbug twist

 

—– Core/Finisher: 

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 bentover deadrow L/R // Assault bike REVERSE 1 min

KB32 dbl kneeing russian twists // Assault bike 1 min

+

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 deadrow- deadclean- jerk // Assault bike 1 min

KB32 kneeing russian twists // Assault bike 1 min

 

—- Bonus: 10/40 x 3

KB32 outside alt stance V-swing

Assault bike

 

— stretch

Tor: Q Elite – Wyatt MiNiMAX

En skön mini..som blev en rejäl Max istället..😁

Grymma Q kombos.. KB Long Complex, BW, Bulgarian..

Och KB32 & assault bike som core-finisher.. Supersvettigt!!🤘👍💪

Q Elite – Wyatt MiNiMAX

Warmup: BW Complex

 

—– 5/5, 3 Rounds —-

KB20 hike- BU catch- halo- side squatclean/ switch/clean lunge ( w press)  L/R

BW crabspin + sitspin L/R – quad/sit-thru L/R– crawl/pushupL/R

Bulgarian russian twist + sit-thru switch L/R

 

—– Core/Finisher: 3×3 Rounds !!!

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 bentover alt deadrow // Assault bike REVERSE 1 min

KB32 dbl kneeing russian twists // Assault bike 1 min

 

— stretch

 

 

Tis: Q Elite – Wyatt PIN

Jojo. Blev en ny giftig och mustig rackare a la Q..

Bosu, balans, repslams, hopp, 4000kg KB komplex de luxe, core, resisted sit-thrus & assaultbike..

Härligt blött! Igen! 🤣💪👍

Q Elite – Wyatt PIN

Warmup: BW Complex

 

—– 5/5, 3 Rounds —-

 

Bosu/Band squat w s.hand fly L/R

  • (+Bosu hold dbl step)

KB24 hike- BU catch- halo- side squatclean/ switch L/R

Rope combo – splitlunge 2- close – wide slams + BW sprawl

Band/BW frontkick pull/reach L/R

Plate deadbug twist

 

—– Xtra+Finisher: 

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 stance deadpull // Assault bike 1 min

KB32 kneeing russian twists // Assault bike 1 min

 

—- Bonus:

KB32 dbl alt stance deadlift

KB32 dbl ½ bridge dbl press

Rope V-sit in/out + twist slams

Plate alt grip pull

 

— stretch

 

 

 

Lör: Q Elite – Omnicron v2

Hola-baloo… underbar go lördagsträning med goa vapendragaren och en update/upgrade på Omnicron 😉

Balans med band & bosu, feta 28:or, KB flow, lite go BW classic, skipulls, mer band, tung o go core och en jäkla massa assaultbike

Strålande insats som alltid!!👌⚡️💪

Q Elite – Omnicron v2

Warmup: BW Complex 

 

— 5/5, 3 rounds —

Bosu/band low lunges – balance L/R

KB28 stance row – deadclean- press L/R

KB16 stance BU clean + press- outside swing BU clean

BW quad press- sit-thru- pushup-lion/dog 10/10/5

Skipull stance L/R + alt sides 10/10/20

Assaultbike 

 

—— ABSolution: 10/5 x2

KB32 dyn swing stance goblet catch

KB28 dbl floor oh hold – alt leg down

KB28 dbl  ½ bridge press

Bulgarian/Bosu 5-5-10+ off

 

—– Xtra+Finisher: 

Bosu/band low lunge/balance side-outwards L // Assault bike 1 min

Bosu/band low lunge/balance side-outwards R // Assault bike 1 min

Bosu/band low lunge/balance side-inwards L // Assault bike 1 min

Bosu/band low lunge/balance side-inwards R // Assault bike 1 min

 

— stretch

Tor: Q Elite – RedCat BLK

Härligt go och blöt Q med vapendragaren..

Tunga KB o massa Bulgarian & BW & assaultbike..👍💪⭐

Precis lika grymt bra som alltid!!

Q Elite – RedCat BLK

Warmup: BW Complex

 

— 5/5, 4/4, 3/3, 3 Rounds —

 

KB stance hike clean/switch – stanceswitch snatch + stance squatL/R

+

Bulgarian sit-thru 2 – russian down/up L/R + tuck/pushup

Bulgarian hipdrive n halo

Bulgarian Kimura situp (butterfly pullover-twist)

+

BW crabspin + sitspin 

BW quad-legout- back + twistreach L/R

+

Assaultbike 1 min

 

—– Core/Finisher: 8/16/8, 3 Rounds

Bulgarian s leg rev pushup + leg swipe

KB24 outside stancewalk rev/forw swings

KB32 stance goblet hold

Assaultbike 1 min

 

— stretch