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Tor: Q Elite – Pantiera Black

Lysande go/tung/pulsig Q-rökare.. plus massa core/balans/löpning!

Helskotta vad jag orkar pressa mig själv! 👌💪⚡️

BoOooOOM!

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

—- 60/30+30 x3

Treadmill run // Bulgarian stance twist pull // alt s.leg

 

—- stretch, kin, hang 

 

Posted by on Apr 9, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – MAP Sastry

Osså en riktigt fet tisdags-rökare…

Kontroll, core, balans, tyngd, core, styrka, mer kontroll, mer balans, puls..

Xtra dundergrym ABSolution med nya movs.. Och löpintervaller varvat med KB..

Done! 😉

Q Elite – MAP Sastry

Warmup: BW Complex + TRX Rip hold, swipes

 

—— 10/10, 3-4 Rounds ——-

KB24 dbl s.leg gorilla row L/R – ladder 10-8-6

KB24 dbl  stance toesquat L/R – ladder 10-8-6

KB band/Bosu – s.leg circles + s.leg balance L/R

TRX Rip OH front raises L/R

Band side sun solution front/back n L/R

Rope quickpush/slams w jumpswitches)

 

— ABSoloution: x 2

BW plank elbow down- s.leg tuck-in FLOW

KB light – BW X-jackknife L/R

BW leg swipes over KB

 

—- 60/30+30 x3

Treadmill run // KB20  alt long halo 

Treadmill run // KB20 alt sideclean n strict press 

 

—- stretch, kin, hang 

 

Posted by on Apr 7, 2020 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – BR.Ae.M

En riktigt tidig påsk-smäll a la Q Elite ! 😉

Tom så att löpningen på slutet va det bekvämaste… 3 varv med tung KB varvat med nya brutala BW movs…

Sjöblött de luxe…

Q Elite – BR.Ae.M

Warmup: BW Complex

 

—– 2/8, 3 Rounds —

 

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

  • BW alt beast skater 16

 

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

  • BW s.arm blast-off L/R 16

 

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

  • BW rolldown – L-under + legkick touch -rollup pushup- dog

 

—- TAB

KB24  alt outside stance-swing (dbl grip) // Treadmill run

KB24 stance goblet hold dead-crunch // Treadmill run

 

— stretch, hang, kin

 

 

Posted by on Apr 4, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Pharitoria BIN

Giftig blöt och effektiv Q…
Explosiva KB24 varvat med nya ap-tunga BW movs…
2 TAB rundor på löpbandet + finisher…
Ka-boom!

Q Elite – Pharitoria BIN

Warmup: BW Complex

 

—— 5/5, 3-4 Rounds —- 

KB24 dyn deadsnatch/revlunge

  • BW plank elbow down- s.leg tuck-in FLOW

KB24 deadclean- ½ squat-stop-  up n press

  • BW crab cross crunch ( elbow-knee locked)

 

—–TAB: x 2

Treadmill run//  KB stance (alt leg) RTW w stop // snatch oh hold

Treadmill run// KB stance goblet hold crunch // stance pull n hold

 

—– PushFinisher: 5/5 X 2

KB32 dbl alt ½ bridge floor press

 

Stretch, kinstretch, hang

Posted by on Apr 2, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Haymatic

Superblöt pump-flow-pulsig Q a la tisdagsledig 😁

3 rundor KB & BW + 3 rundor löpintervaller med kinvara 10/bulgarian..

Grym varierad träning 👌💪

Q Elite – Haymatic

Warmup: BW Complex, s.leg inch/swipe, bike

 

—— 5/5, 3 Rounds —-

KB20 outside wide ginga swings 

BW fr.kick – broken scorpio pushup

KB20 alt hike switch/clean/revlunge/kneeing press

BW rolldown – L-under + legkick touch -rollup pushup

+

BW superbird mobilty – swipe/ pidgeon hold

 

———- ———- ———-

 

60/30+30 x3:

Treadmill Run // Bulgarian hi pull/ spin hi pull

 

60/30+30 x3:

Treadmill Run // Bulgarian long halo + flag n oh raise

 

60/30+30 x3:

Treadmill Run // Bulgarian stance twist pull // alt s.leg

 

— recovery stretch

 

 

Posted by on Mar 31, 2020 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – gRimmer 

Holy Moly… bad-ass Q as usual! 😁💪⚡️  (5600 kg förutom all tung BW o band… planen med en lättare flow sprack haha)

Hike, air bike, clean, lunge, switch, BU, snatch, halo, swipe, swing, glide, pushup, scorpio, twist, flow, pump, dbl step, frontkick, air crab, dropper, russian, superman, hollow, press, core, pull, finisher… stretch…

Finito! 👌

 

Q Elite – gRimmer 

Warmup: BW Complex

 

—- 4/4, 2 Rounds —- total 5600 kg

KB20 GRimmer flow 

  • Hike switch/clean- revlunge- kneeing dead clean- standup
  • Snatch- stance switch dbl/ BU – side clean squat

BW low glide plank pushup- L-under + legkick touch – back

BW sit-out- over scorpio turn

KB20 halo – outside stance squat alt L/R

BW air crabturn- sit-thru L/R

Bosu/Band dbl step-fr.kick L/R 

Band Medium n Hard – stance hold n pull

 

— Recovery BW elbow dog – pidgeon n swipe

 

— ABSolution: 4/32/8, 2 Rounds

KB BU russian 4 – OH hollow plank

KB twist-droppers

BW superman plank – forw/rev

 

—- Finisher: 8/4/8, 2 Rounds

KB24 dbl deadpull

KB24 dbl hike clean

KB24 dbl hollow plank press

 

—- stretch n twists n hang

 

Posted by on Mar 29, 2020 in Bilder, Q-Fit, Workout | 0 comments