Tis: Q Elite – Balantica Focus

.. en lysande Q med fokus på kontroll, balans, vrid med kontrollerad styrka..

Lika blött och jobbigt som alltid.

KB, bosu, band & lite go Finisher..

Q Elite – Balantica Focus

Warmup: BW Complex 

—- 5/5, 2 Rounds —

KB s.leg RDL row L/R

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

KB stance twist deadlift L/R

• Bosu/Band low lunges – balance L/R

KB shinsit bend/hipdrive L/R

• Bosu/Band OH lying pullover L/R

KB deadbug (s.leg out) press L/R

• Bosu/Band alt halo/twist flow

—– xtra: 20/5/5 , 2 Rounds —

KB dbl torito swings

BW elbow hipdip – legswipe/reach L/R

Sön: Q Elite – Wyatt MAX

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

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