Lör: Q Elite – Quicktown

Snabb, tung och Q-god liten minröjare..

Less is more.. 4 rundor med 2 KB + 2 nya ultrasköna BW + löpning..

Hur bra som helst.. Igen.

Q Elite – Quicktown

Warmup: BW Complex

—- 4/4, 4 Rounds —, 3200 kg

KB24/28 kneeclean n press L/R

KB24/28 quadpull L/R

BW sit-thru AIR n s.leg jump

BW elbow hipdip n legswipe opener L/R

TAB 1:

Treadmill run

TAB 2:

Treadmill run

— stretch, kin

Tor: Q Elite – Hoexica

Lysande go och nytt Q upplägg..

3x KB24, 3x band, 3x BW & tab-löpning 🙂

Styrka, puls, balans, vrid, kontroll, rörlighet, lyft och löpning..

Superblött..

Q Elite – Hoexica

Warmup: BW Complex

—– 5/5, 2-4 Rounds —

KB24 dyn slasher

KB24 dyn row – stance switcher

KB24 BU walk L/R

+

Band crabturn n OH press + quad OH press L/R

Bosu/band s.leg RDL w band close touch L/R

Band stance flag press + twist L/R

+

BW under salsa twist pushups

BW dynamic frontkick spin

BW alt sit-thru- crunch d/u

—– Finisher :

TAB 1: KB64 farmhold // treadmill run medium

TAB 2: KB32 deadrow + deadclean hold // treadmill run medium

— stretch

Tis: Q Elite – Propper RPX

Ja där va inte kroppen återhämtad sen söndagens brutal-Q..

Jösses va tungt..  men 2 feta rundor Q godis, 2 rundor ultra-core och 2 rundor löpning..

Blött. Superblött.. 

Q Elite – Propper RPX

Warmup: BW Complex

—– 4/8, 2 Rounds —-

KB24 Propper Complex

Stance hikeswitch BU clean- stance deadpull- deadclean/lunge- kneeing press L/R

BW low glide- pushup + tuckin- sit-thru/over kick 2

MB alt stanceslams n sprawl

+

Band small – kneeing (and sitback) row/out L/R

Band small – s.leg/kneeup OH pulldown L/R

+

BW hollow/fr.kick/stance backjump up 2- V-sit -hang-  lift/touch 2

—— ABSolution:  4/4/8, 2 Rounds —

KB24 ½ getup + legkick L/R !!!

BW elbow sit-thru ctrl L/R

BW 2-point crabturn ctrl L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 BU stance halo n stance goblet catch // Treadmill run

—- stretch

Sön: Q Elite – Propper Exit

Q Elite – Propper Exit

Warmup: BW Complex

—– 3/6/12, 3 Rounds —-

KB24 Propper Complex

Stance hikeswitchclean- stance deadpull- deadclean/lunge- kneeing press L/R

BW low glide- pushup + tuckin- sit-thru/over kick 2

MB alt stanceslams n sprawl

+

Band small – kneeing( and sitback) row/out L/R

Band small – kneeing pulldown L/R

+

BW hollow/fr.kick/stance backjump 2- V-sit – lift/touch 2

—— ABSolution:  6/6/12, 2 Rounds —

KB24 oh pullover + BW corkscrew- BW dyn air leg kick L/R

KB24 dbl legtwist n raise + crunch

KB24 dbl outside/ torito swing + hold

— Xtra Finisher: 10/10, 3 Rounds —

MB wall sideslams L/R

BW wall-plank-quad

— cool down 😁: X 2

KB92 farmhold

Treadmill light jogg 60s

—- stretch

Tor: Q Elite – Bitsk

Bitsk.. så som de flesta Q de senaste 10 åren.. 😉

Tyngd, puls, lurigheter, flow, hopp & rörlighet… plus tung core.. OCH hela 4 pulsiga TAB rundor med KB & löpning..

Riktigt blött och pulsigt.. Puh

Q Elite – Bitsk

Warmup: BW Complex

—— 4/8/24, 2 Rounds —–

KB slingshot revlunge

BW sit-thru – ½ scorpio touch- back/squat jump

KB shin halo- hipdrive- frontlift- back L/R

BW pushup- tuckin/sit-out- handswitch(air) – back L/R

Band floor OH-pull

Skipull swipe/lungekick 12/12

—— ABSolution:  8/8/8, 2 Rounds —

KB24 oh pullover + corkscrew- dyn air leg kick L/R

KB24 V-situp + X-bride leg kick L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 alt BU stance halo // Treadmill run

TAB 3:

KB20 deadsnatch OH hold s.leg // Treadmill run

TAB 2:

KB20 stanceswitch outside swing // Treadmill run

—- loooong stretch 

Tis: Q Elite – Fillinger MX

Nä men.. lite go puls, rörlighet, hopp, styrka, kontroll och löp-intervaller en tisdag em i vårhettan 😉

KB complex, bodyweight, band, bosu, rep… och KB/treadmill..

Q Elite – Fillinger MX

Warmup: BW Complex, airbike, skipull

—– 4/8, 3 Rounds —-

KB FMX Complex 

Stance d.clean – snatch- revlunge/outside swing- clean/twistpress- stance switch squat

BW frontkick n s.leg side tuck out/in + deckroll alt L/R

Band small – kneeing row/out L/R

Band small – kneeing pulldown L/R

Bosu – s.hand plank + Rope quickies 16/16 L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 BU stance halo n stance goblet catch // Treadmill run