Sön: Q Elite – Ne0n3ri

Dyngblött!

Q Elite – Ne0n3ri

Warmup: BW Complex

—– 4/4, 2 Rounds —-

Bosu/Band heavy squat

Bosu sideplank crunch n reach L/R

Bosu/band quad downfly – sit-thru L/R

KB24 RTW – dyn slingshot- outside lungeswing- gunpump- clean/press L/R 

PARA archer pushups L/R

BW tornado- turn- turn- frontkick- stance jump L/R

KB24 dbl OH hold legraise + floor wipers

DB29 stance slams

—Absolution/balance: 8/8, 2 Rounds —

KB24 dbl torito + outside swings

Bosu/band s leg lunge hold n twistpull L/R

BW crabturn/kneedip + dyn s.hand flipsprawl L/R

— 16/16/16 + 1 min, 2 Rounds

KB RTW w stop twist

Pirate skipull alt 1 hold- 1 pull

Treadmill light run

— stretch 

Tor: Q Elite – Mi Eleven

Lysande och brilliant Q….varenda liten muskel fick utmaningar idag 11 st Q movs, 3 rundor + xtra godis

Styrka, balans, kontroll,obalans, core, puls, spänst, flow, rörlighet, rotationer, koordination, mer core, löpning

Sjukt bra och sjukt blött

http://www.qfit.eriqolin.com/wp-content/uploads/2020/06/Q-Elite-Mi-Eleven.jpg

Q Elite – Mi Eleven

Warmup: BW Complex

—- 5/5, 3 Rounds —

Bosu pedaling moving squats

Bosu/band quad pull – sit-thru CTRL L/R

BW s.leg dbl sprawl + s.leg side jumps L/R

Bosu/band squat/twistpull L/R

CC pushup  wide // archer

CC thumbs down -close  hi pull

KB ½ eight- curtsey swing lunge- switchclean- twistpress

BW 2-hands f.kick leg punch L/R

KB dbl hollow floor press

KB floor wipers

BW alligator reach/dio + deckroll shin-fly vari

— xtra: 30/5/5, 3 Rounds —-

Treadmill jogg // KB32/64 toepress

—- stretch, kom, leo ham, flow, dog, child

Tis: Q Elite – K-Reptor

Less is more…ny gottigt blöt Q a 6720 kg!

5 movs, KB slingshot, pulls, press & flying frontkicks..

Plus.. twists, rings, slams, xtras, calfes, deadbug mm

Smack!!

Q Elite – K-Reptor

Warmup: BW Complex

—- 5/5, 4 Rounds — total 6720 kg

KB24 dbl stance deadlift L/R

KB24 dyn slingshot

BW dyn frontkick + crabturn ( 2nd n 4th)

KB24 dbl stance row L/R

KB24 dbl alt floor press – vari

BW SOma flow – swipe open n twist

Rings – skin the cat

—– 5/5, 2 Rounds —-

KB24 side lying t-spine punch L/R

KB24/BW deadbug hold – straight leg raise

Rope stance slams 40

— stretch

— xtra:

KB24 dbl alt floorpress 20

Calfes press 80/60/40

Sön: Q Elite – K285 Bronco

En tung blöt rackare med matt Q som tryckte av en go en i hettan..

Inte mkt kraft fanns.. men pannben däremot

Tung lång komplex med 28an + massa box kicks & BW..

Bam!!

Q Elite – K285 Bronco

Warmup: BW Complex

—- 4/4, 3 Rounds — / —- 28/24/20 ladder down

KB28 stance deadrow

KB28 deadclean- switch- stancesquat

KB28 swing stance catch

KB28 jerk + tgd

KB28 ½ hollow plank press

+

BW fr.kick- over- alligator reach- crabturn- twist/reach

—- 16/8, 4 Rounds

Box kicks

BW  full quad down-dog // alt twist pushups // 

 — stretch

Lör: Q Elite – K4+Trio

Åter en ny grym ny Q Elite..

S.leg swingcleans, ginga swingcleans, pressar, tgu, flutter kicks, K08 dynamic pulls, BW a la leo, bosu sit-thrus… Sjöblött.

Lite xtra & löpning/skipull s.hand/locked & KB..

Snurr..snurr

Q Elite – K4+Trio

Warmup: BW Complex

—- 5/5, 2 Rounds —

KB s.leg outside swing/clean L/R

KB ginga swing/clean L/R ( stepbox?)

KB sit-press – oh sit-up – oh hollow flutter kicks L/R

KB side lying t-spine punch L/R

+

K08 rev low lunge alt pulls

BW low plank/spider kick – elbow/ spider kick

Bosu/BW sprawl- tuckin- alt sit-thru

— xtra 5/5-1, 2 Rounds

KB/BW deadbug hold – straight leg raise

Bosu/BW ½ crabturn n sit-thru hold CTRL

— 30/30/30

KB RTW w stop twist

Skipull alt 1 hold- 1 pull

Treadmill light run

Tor: Q Elite – Luftburhen

Hemsk och brutal… och samtidigt helt underbar 😁
Tung Complex med landmine, BW, KB, BW & airbike.. slams, hopp & core.

Osså löpintervaller som grädde på moset..
Puh 👍💪💥

Q Elite – Luftburhen

Warmup: BW Complex

—- 5/5, 2 Rounds —-

BB Landmine Complex

• RDL + split twist n press L/R

BW leo sit-twist pushup 2 + rev plank/leg raise  2  L/R

KB24 deadcatch- halo 2- sprawl- spider plank

BW rolldown pushup – lunge X-touch L/R

— Assaultbike 1 min 

— ABSolution: 10/10, 2 Rounds —

MB alt side wallslams L/R

BW wall quad-sprawl

BW hollow plank – s.leg X-touch

—– TAB:

Treadmill run // BW elbow sit-thru / s.elbow plank

KB28 stance clean hold //  oh hold // Treadmill run

— stretch