Sön: Q Elite – Sunride

Hahahaha skön söndags-light-löpning/KB va planen..

4 blöta o besvärliga rundor 60/30.. 6600 kg KB i rörelse varvat med löpning..

Avslutades med 4 omgångar KB 100 farmhold och stretch/recovery..

Brutalt!!!

Q Elite – Sunride

Warmup: BW Complex

—– 2 Rounds —- 6640 kg

60/30+30 x 3

KB20 dbl torito swings // Treadmill run

KB20 rtw w stop // Treadmill run

KB20 BU halo n swing // Treadmill run

60/30+30 x 3

Treadmill run // KB20 dbl torito swings 

Treadmill run //KB20 rtw w stop

Treadmill run //KB20 halo n swing

— KB100 farmhold + recovery BW flow/stretch x 4

Lör: Q Elite – Saturfire

Lördags-Q a la brak, eld och duns…

Först 45 min rask PW hela vägen till gymmet i vårsolen…

Sen 4 astunga rundor KB, bosu, band, BW.. hikes, press, twistglides, backflys, slingshots, sprawl

Därefter 2 rundor tung core & slams..

Avslutades med 3 finisher-rundor… KB64/32/24 och snabbare löpning..

Volia!!!

Q Elite – Saturfire

Warmup: BW Complex

—– 4/4, 4 Rounds —

Bosu/H.Band squat pressup

KB24 dbl hike clean + alt press 2 + torito swing 2

BW low twist-glide-plank

Band/KB backfly + arm-raise swipe/L/R

KB24 alt slingshot lunges

BW/Bosu sit-thru n s.leg sprawl L/R

—– ABSolution: 6/12/24 x 2

KB24 dbl hold alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

Bosu s.leg powertilts L/R

Rope dbl slam-lunge/kicks L/R

—– Finisher:

TAB 1: KB64 farmhold // treadmill run 

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

TAB 3: KB24 oh hold n goblet stance hold // treadmill run 12-15

— stretch

Tor: Q Elite – MD Fraklo

Brutalt go(?!??!) ny Q Elite… Som alltid en övergrym skön mix av allt.

KB, BW, bosu, band, core, balans, puls & löpning… massa nytt.

Och helt slut efter 😉

Q Elite – MD Fraklo

Warmup: BW Complex

—— 6/6, 2 Rounds —-

Bosu/H.Band squat pressup

Bosu sit + KB BU press L/R

KB Fraklo Complex

swinge/lunge – swing/snatch- ½ eight squat- 

RTW/ hook lunge- stance toe-squat – switch

• BW sit-thru crunch L/R + scorpio flow 

KB Fraklo Complex

swinge/lunge – swing/snatch- ½ eight squat- 

RTW/ hook lunge- stance toe-squat – switch

• BW pushdown- low sit-thru- pushup

——–  ABSolution: 10/5/10/10 x 2

KB dbl leg sideswipes & raise & press + crunches

Plate/BW pilates halo n twist

——–  60/30+30 x3

Treadmill run // KB stance swingpull

—- 60/30+30 x3

Treadmill run // KB outside dbl grip stance switches

— stretch

Tis: Q Elite – Frippel SC

Q Elite en vanlig go tisdag…

3 riktigt feta & funktionella rundor KB complex, TRX Rip, Band x, kroppsvikt de luxe..

Plus 3 bitande rundor core, core,core & assaultbike…  Blött, genomtänkt och svinjobbigt!!

Q Elite – Frippel SC

Warmup: BW Complex, quad twist, s.calf jump

—- 4/8, 3 ROUNDS  —-

KB Frippel Complex L/R

Hike stanceswitch clean- stance toe-squat- stance outside swing-

BU halo/front lunge- snatch- press – rtw to squat

+

TRX Rip power side twist-shots L/M/H L/R

TRX Rip backslash w hipdrive L/R

Band kneesit OH-pull L/R

Band/KB arm-raise flys

BW low glide – alt touch out- pushup- dog/dolphin

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

—– Core/ Finisher: 8/8, 3 ROUNDS 

BW X-crunch + X knife L/R

BW (pole hold) flag-drop 4

BW (pole hold) corkscrew

Assault bike 40

—- stretch, hang, kin…

Mån: Q Elite – Black Tab 7.0

Lör: Q Elite – Pantiera Black

Lördag.. och äntligen.. fick de 2 supergubbsen (med redan ömma kroppar) dundrat på en fet fet repris av torsdagens grymme-Q!!

Tyngd, koordination, balans, CORE, styrka, puls, twistar & löpning…  BAM BAM BOOM! 😉

Q Elite – Pantiera Black

Warmup: BW Complex, flex, twist

—— 4/8, 3 Rounds —

KB24 lunge to standing clean – sideclean – alt side (3rd w press)

BW diamond pushup – spider

KB24/Bosu rtw to squat

BW kneekick- V-sit – lift/touch

KB24 halo to alt front stance outside swing

BW beast skater

— AbsoCore-Finisher : 8/8 x3 

KB32 dbl quad row + dead stance lift

Bosu/Bulgarian 5-5-10 + off

—- 60/30+30 x3

Treadmill run // Bulgarian hi pull/ spin hi pull // KB24 stance goblet hold

—- 60/30+30 x3

Treadmill run // Bulgarian stance twist pull // alt s.leg // KB24 stance deadpull hold

—- stretch, kin, hang