Tis: Q Elite – ParisiTec

Q Elite – ParisiTec

Warmup: BW Complex

—- 5/5, 2 Rounds —-

Bosu/band hold alt lunges

KB24 dbl outside row

KB24 swing- s.leg outside lunge- switchclean/stance squat

Deadball Complex 

– knee slam- fr.kick/reach- close deadbug/leg swipe- low lunge pushup

Band side stance vertical pullover L/R

Band stance press L/R

— ABSolution: 10/10, 2 Rounds —

MB split lunge wallslams L/R

BW wall quad-sprawl

BW hollow plank – s.leg X-touch

—– TAB:

KB24 rtw w stop // halo // Treadmill run

KB24 stance toe goblet hold // Treadmill run

— stetch

Lör: Q Elite – BatBing Six

Grymt go och fet Q Elite DUO!!…

Brutal drös med Q-skivstång, slams, band & BW… plus xtra xtra core, kontroll o pressar.. och 2 blöta rundor löpning/BW/KB..

Q Elite – BatBing Six

Warmup: BW Complex

—– 4/5, X Rounds —-

BB s.hand split snatch L/R

BB halo n side press L/R

BB twistlunges

BB tip grip lift n squat up L/R

D.Ball knee slam- low lunge pushup–balanced fr.kick- deck roll switch

Band stance dbl grip underpress –  step-switch – fr.kick pull L/R

—– Core/Twist/Ctrl . 5/5, 2 Rounds —

Landmine – oh hold situps

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

KB24/Band  hold- hold alt leg lift L/R

KB24 deadbug (s.leg out) press L/R + hollow plank press

—– TAB:

Treadmill run // BW elbow plank-swipe / s.hand plank / sit-thru leg kick / eps

KB28 stance row //  stance toe goblet hold // Treadmill run

— stretch

Tor: Q Elite – Rampage

Brutal “liten” blöte-Q..

4 feta rundor TRX kicks, droptwisters, dubbla 24:or och assaultbike..

2 rundor löpning// BW & KB som avslutning..

Balans, spänst, puls, tyngd och en jäkla massa synk!

Boom!

Q Elite – Rampage

Warmup: BW Complex

— 5/5, 4 Rounds —

TRX s.leg MMA kick L/R

KB24 dbl Complex 4/8/16

R1: deadlift- torito swingwalk

R2: hike superman

R3: alt row – dbl row – hike clean

R4: hike + alt press

TRX s.hand drop-twist-pull L/R

KB24 dbl Complex 4/8/16

Assaultbike 1 min medium

—– TAB:

Treadmill run // BW elbow plank-swipe / s.hand plank / sit-thru leg kick / eps

KB24 stance toe goblet hold // Treadmill run

—- stretch

Tis: Q Elite – Metro K4

Holy moly… snacka om varm blöt-runda

4 rundor tung KB, BW, band/BW & airbike.. och… 2 än blötare TAB med löpning/KB..

Lika bra som alltid!

Q Elite – Metro K4

Warmup: BW Complex

—– 4/8, 4 Rounds —

KB Metro Complex

-d.clean- ½ eight 2- snatch- rev lunge/sit out- oh hollow plank- deck/squat up L/R

BW glide pushup + scorpio pushup-to- lowlunge pushup  L/R 

Band stance dbl grip underpress –  step-switch – fr.kick pull L/R

Assaultbike – 60s leg light ( forw // rev)

— TAB: x 2

KB24  rtw w stop n press // Treadmill run

KB24 halo- torito + outside swings// Treadmill run

Sön: Q Elite – PharaleX v2

Tor: Q Elite – PharaleX

En riktigt lite Q-mumsare..👍💥
4 rundor grymt lång KB/BW complex
2 rundor mustig core
2 rundor xtra tungt godis
4 rundor TAB, KB varvat med löpning
👏⭐💪

Q Elite – PharaleX

Warmup: BW Complex

—– 4/4, 4-6 Rounds —

Phara KB/BW Complex

• KB24 s.leg RDL row- stance deadclean/press/squat-knee dip L/R
• KB24 dbl hike superman L/R
• BW elbow- tilt- legswipe L/R

D.B knee slam- balanced fr.kick- deck roll switch

—- ABSolution: 4/4/8 x 2

Pole legtwist + legraise + flag

BW elbow sit-thru- down- situp – alt side

—– xtra: 16/4 , 2 Rounds —

KB24 dbl torito swings ( forw/rev)

BW long slow inchworm walk

——– TAB ——–

KB24 stanceswitch rtw w stop // Treadmill run

KB24  BU halo // Treadmill run

KB24 alt stance torito+ outside swings// Treadmill run

KB24 BU clean n hold // deadclean-press n hold X2  // Treadmill run

—twist stretch