Tis: Q Elite – Trip-B-Rip

“Liten” go fet, tung, jobbig, utmanande, besvärlig och underbar Q innan jobb…

Men Salming-dojjorna får man skippa framöver.. som såpa, vid fel tillfälle typ. Bort.

Råstyrka, balans, vrid, hopp, lyft, speed, spänst, rotation,core, mer core, pusher, finisher.. och än mer stenhård core..

Q Elite – Trip-B-Rip

Warmup: BW Complex

—- 5/5, 2 Rounds — 3,200 kg +

KB32 dbl  renegade row + RDL lift

Bosu/band low lunges – balance L/R

Bosu/ TRX Rip rot jump n shot L/R

Bosu/TRX standup walk L/R

Bosu/Bulgarian spin n sidesquat

BW pushup- tuckin- sit/scorpio/sit L/R

—- Pusher: 10/20 x 2

KB32 dbl torito deadlift

Bosu/band hold dbl step

—— ABSolution: 10/5 x 2

KB32 sit hold – leg 8-swipes

Bulgarianl floor oh pullover + alt leg down L/R

Bulgarian/Bosu 5-5-10+ off

— stretch

Sön: Q Elite – Omnicron

En söndag.. utan vapendragaren… då blev det en översaftig Q rökare..

Grymt go mix av råstyrka, flow, koordination, puls, balans, kontroll, pressar, rörlighet, skipulls…

Plus supercore… plus KB/löpning i 3 “goa” tab-rundor…  Helt slut.

Q Elite – Omnicron

Warmup: BW Complex – airbike, skipull

— 5/5, 3 rounds —

Bosu/band low lunges – balance L/R

KB28 stance row – deadclean- press L/R

KB16 stance BU clean- outside swing BU clean

BW quad press- sitthru- pushup-lion/dog 10/10/5

Skipull stance L/R + alt sides 

—— ABSolution: 10/5 x2

KB28 dbl floor oh hold – alt leg down

KB28 dbl  ½ bridge press

Bulgarian 37/Bosu 5-5-10+ off

TAB: 1 KB20 stance swing – goblet grip // Treadmill run

TAB: 2 KB20 deadsnatch hold + military press // Treadmill run

TAB: 3 KB20 stance swing – outside swing // Treadmill run

— stretch

Lör: Q Elite – Propheton

Ja vad säger man? Svårt att få till nåt halvkasst…😁

Övergrym Q Elite med styrka, vrid, slams, balans, puls, kontroll, koordination, styrka & spänst! 👌⚡️

KB, hantel, bosu, band x, deadball, BW & rep… helmatt och sjöblöt.

Q Elite – Propheton

Warmup: BW Complex

—— 5/5, 3 Rounds —

DB16 deep stance squat curl L/R

MB kneejump + slam (stance)

• BW alt kintwist n lift

KB16 stanceswitch swing/BU clean + BU press L/R

Bosu/KB lunge w knee-band L/R

• BW alt under scorpio turn

BW quad/leg out/ elbow back – elbow hipdip n legswipe opener L/R

Band sit thumbs back/back flys

• BW alt twist rollup

—- 60/4/4/4, 3 Rounds —

Rope V-sit in/out + V-sit side slams + V-sit in/out 

Rope side leg raises L/R

Rope leg raise to ceiling

— stretch, kin, twists, hang

Tor: Q Elite – Wettown +

Fet ihopmixad tung/blöt Q utförd av 2 grymma elite-gubbar..

KB28/24 & kroppsvikt, xtra core och 2 superblöt-pump-pulsiga 6 min finishers

Riktig BoOoOm!!

Q Elite – Wettown +

Warmup: BW Complex

—- 4/4, 4 Rounds —, 5200 kg

KB24/28 kneeclean n press L/R ( vari + back-sit / deadclean /snatch )

KB24/28 quadpull L/R

BW sit-thru AIR n s.leg jump ( vari fr.kick spin + s.leg tuck out/in )

BW elbow hipdip n legswipe opener L/R

—— ABSolution:  4/4/8, 2 Rounds —

KB24 ½ getup + legkick L/R

KB24 slasher + KB24 twist drop clean L/R + KB24 stance outside swings

——- 60/30-30 x 3

Treadmill run //KB20 RTW w touch

——- 60/30-30 x 3

Treadmill run //KB20 stance goblet core-hold

— stretch, kin

Tis: Q Elite – Blax Weiss SC

Q…precis lika go, tung, grym och blöt som alltid..

Feta KB komplexer vs BW galore.. + 3 svinjobbiga löp/KB som avslutning..

Q Elite – Blax Weiss SC

Warmup: BW Complex

—- 4/8, 2 Rounds —-

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW frontkick spin (n s.leg side tuck out/in) L/R

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW s.hand glideplank- diamond pushup L/R

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW elbow hipdip n legswipe opener L/R

——- 60/30-30 x 3

Treadmill run //KB20 slasher

Treadmill run //KB20 stanceswitch clean n press

Treadmill run //KB20 skullhold n curl

——- TAB 1: Treadmill run 11-14// KB varis- stanceswing, oh hold, skull hold

——- TAB 2: Treadmill run 12-15// KB varis- stanceswing, oh hold, skull hold

Mån: Q Elite – Blax Weiss Mini

Lite morgontidsstress innan jobb..så fick bli en bantad version av dagens Q..

Men jeeeessuuusss… Härligt go, blöt och pulsig..

Långa KB Complexer varvat med luriga/tunga kroppsviktsbravurer..

Och löpning fick utgå…

Q Elite – Blax Weiss Mini

Warmup: BW Complex

—- 2/8, 2 Rounds —-

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW frontkick spin n s.leg side tuck out/in L/R

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW under salsa twist pushups L/R

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW elbow hipdip n legswipe opener L/R

——- Finisher 8/8/8x 2 Rounds

KB20 slasher

KB20 stanceswitch clean n press

KB20 skullhold n curl