Sön: Q Elite – ReptiCon

Jodå… Q funkar nästan lika bra på annat gym. Men man saknar allt lite prylar och antal 😉

Grym Q Elite omgång… 4,7 ton KB varavat med BW. Rep, core OCH lite speed på Curved Treadmill!!

Sjukt sjukt jobbigt!!

Q Elite – ReptiCon

Warmup: BW Complex – kneeing twists, sit twist, quad twists

—– 4/4, 2-3 Rounds —- 4,7

KB32 dbl stance RDL + deadlift L/R

+

KB24 RC Complex

• d.clean- stance swing- stepup/BU gobletsquat- stanceswitch/ snatch
•  rev lunge
• d.twistclean- switch press

BW leo shoulder/under twist touch- pushup (+fr.kick)+ 2step pushup

KB24 dbl RC Complex

• hollow plank alt press- situp- hipdrive L/R

BW quad- sit-thru leg jump- quad- leg out/elbow walk d/u

Box slamkicks

—— Finisher/Absolution: 16/8, 2 Rounds

Bosu/ Rope – quickies + in/out

KB hold – frog crunch n legs up + corkscrew

Curved treadmill – 0-100 max run

—-

Tor: Q Elite – PreLockdown

Yes!! Med turbo-fart 10.30, så hanns det med en glödande go Q Elite.. innan nedstängningen av Sats pga corono-viruset..

Sjukt grym träning med BW varvat med 24:an… + lite dubbla 😉

✨👌👍💪

 Q Elite – PreLockdown

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

—- 4/8, 2 Rounds —-

BW alt low lunge/X-touch/sidestep- fr.kick/spin

KB24 ½ kneeing clean n press L/R

BW alt rolldown pushup

KB24 alt sidesquat- halo

BW kneejump- low stance + f/r lunge L/R

KB24 hollow plank press L/R

BW quadjump 8

KB24 ½ kneeing press n low windmill L/R

—- Finisher: X 2

KB24 dbl – alt hike/superman 2- hike clean- outside swing 2- decksquat/legsup- RDL X 2

BW sit- shintwist- twistreach L/R

Tis: Q Elite – PASQ 4

Veckans tema… Pure BW.. blev 4 riktigt tunga, finurliga och blöta block med enbart långa BW komplexer.

3 rundor orkades/hanns med… + 3 rundor lika grym ABSolution och lite xtra stretch/twists.

Helt matt 😅👍💪

Q Elite – PASQ 4

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

—- 2/2, 3 Rounds —-

1: BW inch- lunge/X-touch/sidestep- fr.kick/spin/leg kick touch- scorpio- inch

2: BW squat- crawl- rolldownpushup- elbow sit-thru- elbow pushup- squat/roll up

3: BW kneejump- vknja f/r lunge- wide sq twist- crabturn- shintwist- finger lift- back

4: BW quadjump 2+legswipe 2- sprawl/ sideplank pushup 2- squat- swingsit-sit twist reach 2 

—– ABSolution: 4/8, 3 Rounds

BW/Bench alt X-leg flag down

BW alt knee twist hollow

BW/Bench swim-kicks

BW s.hand crabturn + legkicks 8 L/R

—- stretch, kinstretch

Lör: Q Elite – Palconi PAX v2

Riktig  superlördag med Q Elite DUO!

Lite mer, lite blötare, lite tyngre.. 4 feta rundor med lång och grym KB24 komplex, kroppsvikt & rep.

2 starka, men matta gubbs när allt var klart 😉

Q Elite – Palconi PAX v2

Warmup: BW Complex

—– 4/8/16, 4 Rounds —

KB24 Palconi Complex II

• d.clean- sideswing out- halo/twistsquat 2 L/R
• pushup- stance d.row- hike clean/front + rev lunge
• knee press- oh sitout- clean/squat up

BW sideplank pushups L/R

BW ½ roll alt knee twisters (+ s.hand crabturn)

BW fr.kick spin n legjump touch L/R

BW superbird mobilty – swipe/ pidgeon

Rope sitting in/out slams + twistslams 32/16

— Stretch

Tor: Q Elite – Palconi PAX

Fullkomligt lysande upplägg… och svettigt brutalt

KB24 komplex, kroppsvikt och lite rep i 3 blöta rundor

Q… 👌✨💪

Q Elite – Palconi PAX

Warmup: BW Complex

—– 4/8, 3-4 Rounds —

KB24 Palconi Complex II

• d.clean- sideswing out- halo L/R
• pushup- stance d.row- hike clean/rev lunge
• knee press- clean/squat up

BW sideplank pushups L/R

BW ½ roll alt knee twisters

BW fr.kick spin n legjump touch L/R

BW superbird mobilty – swipe/ pidgeon

+

Rope sitting in/out slams + twistslams 16/16

— Stretch

Tis: Q Elite – Palconi Rox

Booom!.. tung och övergrym KB complex, supertwists, rip play, tucks, slams, airbike & core de luxe..

En helt vanlig go tisdags-Q mao 😁👍

Q Elite – Palconi Rox

Warmup: BW Complex

—– 4/8, 3-4 Rounds —

KB24 Palconi Complex 2

• d.clean- sideswing out- halo L/R
• pushup- alt row- dbl hike clean/ squat- stance twist 2

Band stance power-twist L/R

TRX Rip CTRL stance OH bent-twistreach- stance backstep outside backslash L/R

BW tuck sidejumps 8- sit-out- leg up/out L/R x 2

Deadball stance slam n sprawl

—– ABSoFinisher:  x 2

KB floor hold – BW hollow plank n frog-crunch +  alt BW corkscrew 8/8

BW back pullup 4

Assault bike – max // Skipull alt outside stance

— light treadmill running

— stretch, kin, dog, low lunge