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Tis: Q Elite – Pantara Bit

Jojo.. man börjar ju undra lite ändå..  Antingen värmen som spökar, eller mitt i ett högt flow eller bara tyngre o hårdare efter semestern..

Rejält brutal i alla  fall 😉  OCH med riktigt go kyla på Kompassen. Svalt

KB/BW+ KB/BW + band x, dubbla KB, core o assaultbiken.. Blött.

Q Elite – Pantara Bit

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

+ ankle rehab

 

—— 4/4, 2-4 Rounds —-

KB kneeing clean/squat up- snatch n press- op rev lunge down L/R

  • BW cosack down- s.leg pushup- cosack up L/R

KB twist deadclean to twist stance squat L/R

  • BW sit-thru AIR + rev crabturn/scorpio L/R

Band stance pump-row L/R

Band s.hand RDL L/R

 

—– ABS/Finisher: 2 Rounds

KB dbl hold – leg X-lower- raise up

KB dbl hike clean

 A-bike leg

Sön: Q Elite – ClubHouse

Riktigt fett gästspel i bastun..
Dubbla 40, bruiser, BW, klubbor, slams & kicks.
Booom!!👍💪

Q Elite – ClubHouse

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

 

—— 5/5, 2 Rounds —-

KB40 dbl stance deadlift

CB Bruiser hike n halo – swing/switch/catch squat

+

CB dbl ½ bridge OH pullover

  • BW stance fr.kick – decksquat/switch- jump back

CB dbl sun solutions touch

  • BW sit-thru- crunch- crabturn/dog L/R

 

—- 10/10, 2 Rounds —

Bosu dbl step n MB wallpushes

BOX kicks

Tor: Q Elite – Pantzer 3letric

Holy smoke… 1:a riktiga full-Q:n efter söderhavstrippen…

5 ton tunga KB, kroppsvikt, rep, assaultbike o hela baletten..

Sjukt bra, sjukt blött och sjukt jobbigt 🙂

Q Elite – Pantzer 3letric

Warmup: BW Complex  + crabturn/aligator reach

 

—– 3/6/12/12, 3 Rounds —

KB snatch n press – switchclean L/R

  • BW monkey side jump- sit-thru- crawl- scorpio pushup L/R

Rope rev lunge – twist slam L/R

 

KB alt dead-row + deadlift + sprawl

  • BW  elbow dip – leg under swipe ( n touch) + pushup n dog

Rope waves step up/down L/R

 

— recovery twist stretch

 

—– ABSolution/FInisher: 4/8, 3 Rounds —

Band s.leg RDL (wood chop alt s hand ctrl) L/R

Bosu/Bulgarian 8-8-16 + off

KB dbl torito stance walk forw/rev

A-bike max

 

—– Stretch

Tis: Q Elite – Noorgard

Sista Q innan hemfärden… sjukt bra o svettig omgång!

KB, BW, rep, hantlar, gummiband & slamball.. Hela kroppen + lite rehab + rörlighet

Q Elite – Noorgard

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

Plate halo n twist rev lunge n OH raise L/R

  • BW dyn X-quad bounce

KB BU clean n stance squat + sideclean – alt L/R

  • BW dyn sit-thru leg-swipe

 

—- 5/5, 2 Rounds —

BW low glide plank + pushup

DBall hollow plank – 1/2/3 s.hand raise L/R + pullover

Rope – stance jump slams

 

—- 5/5, 2 Rounds —

DBall decksquat- flip- close pushup

DB dbl curl n press

 

DB dbl farmwalk

DB deadwalk march

Mån: Q Elite – Trip Point

Ösregn ute, tropisk storm inne 😉

Helskön go ny Q på lokala gymmet.. 1 dag kvar, sen bär det av mot civilisationen 🙂

KB, platta, rep, kroppsvikt, band.. grymma goa kombos

Q Elite – Trip Point

Warmup: BW Complex + band flow

 

—– 4/4, 2 Rounds —

BW sit-thru full reach 2- quadsquat- pullup/crunch L/R

KB deadclean/revlunge n press L/R (2nd + underswing-clean)

BW squat- crabturn/s.hand dog 2- low lunge/spider pushupL/R

KB stance RTW w stop/stancesquat -alt

Band s.leg backpress + s.leg frontpress

Plate dbl stance walk torito  swings 16

 

—- Extra dynamic 8/16, 2 Rounds

BW Front kick spin // front kick

Rope stance slams // s.leg slams L/R

 

—– ABSolution: x 2

Plate/bench halo w s.leg out

Rope flag dips

Band hollow plank – out n crunch

Ons: Q Elite – palmBarker

Jösses… Groggyness: 110%, Blöthet: 110%.

Annars en vanlig go Q med lite av varje, som alltid.

Får ursäkta med 30 grader ute, luftfuktighet de luxe och allmän mättnad 😉

Q Elite – palmBarker

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

PM squat pull L/R

KB spin-squat flow L/R

  • BW dyn pushup/knee touch

PM stance outside swing punch ( w squat) L/R

KB crabturn n bridge press L/R

Slamball  low stance slams L/R

 

——

PM kneeing twist pull

BW quad- X pushup

BW elbow sit-thru

KB rtw stance walk w stop