Sön: Q Elite – Volture

Q Elite – Volture

Warmup: BW Complex, airbike

—- 4/8/16, 3 Rounds —-

KB24 full corkscrew twister L/R

• Band/Bosu dbl step L/R 16/16

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

• Rope alt cosack quickies/ slams 4×8

Band flag + knee raise L/R

• Rope/KB curl out

—- Finisher: 4/4/16/16, 3 Rounds

KB32 dbl alt row n pushup + torito deadlift

Rope sitting twistslams + in/out slams 16/16

—BW active recovery – kinstwist, V-sit etc

Tor: Q Elite – Pitchman:Six

Mmm Q Pitchman:Six…

Twistas, revolver, shin, rip shots, dbl step, balance, core, slashes, skipull, jumps.. osså lite lätt löpning

Puuuhh… Blött 👌💪

Q Elite – Pitchman:Six

Warmup: BW Complex

—– 4/8, 2-3 Rounds —

KB shintwist- hipturn- squattwist up- twist press L/R

PM sit-thru n pull L/R 8/8

TRX Rip/Bosu dbl step n shoot L/R 8/8

+

KB dbl revolver swings 8/8

PM beast lat press L/R 8/8

TRX Rip/Bosu s.leg backslash/up slash L/R

— ABSolution: 8/16 X 2

Bosu/PM hold 8/16 L/R

TRX Rip step up/down L/R

—- Finisher: 16/2 x 2

Skipull vari – stancejump swipe // dbl outside rev lunge

BW fr.kick spin – stance jump + kneedip -alt side

—Treadmill light running // BW stretch

— stretch

Tis: Q Elite – Batfield

Ujuj… 4 nya ton med 28:an… + pulls, BW, spins, slams, flags, scorpios, core..

De 2 sista finisher-löpningarna va inget kul.. haha  Hemska 🤣

Tung go varierad och ypperlig ny Q Elite a la solo..

Q Elite – Batfield

Warmup: BW Complex

—- 4/4/8, 3 Rounds —

KB28 ½ eight – switch – hike switchstance clean L/R

PM sit-thru n pull L/R

BW crabspin alt L/R

KB28 stance deadclean- sideclean switch- stance squat L/R

PM plank pull L/R

BW scorpioflow

—– ABSOlution: X 2

Pole dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

Bosu/Rope s.leg quickies L/R 20/20

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

—- 60/30+30 x3:

Treadmill running // KB24 oh hold / RTW w stop

—– streeeeeetch

Lör: Q Elite – Fragliaton 28

Liten “go” lördags-bulldozer a la Q…

5300 kg med 28:an + finisher med löpning/skipull.. Voila!

Och de nya Takumi boost lätta o snabba som tusan!!

Q Elite – Fragliaton 28

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB28 ½ eight – switch – hike switchstance clean L/R

KB28 dbl stance/s.leg RDL L/R

KB28 dbl alt quadpull L/R

• KB28 dbl alt torito dead lift- pushup L/R

• BW – spiderdip//legout-tuckin- sit-thru/ rolldown situp L/R

—– 4/4, 2 Rounds —-

KB28 s.leg ½ bridge hold w alt floor press

KB28 floor dragpull ( quad w s.leg out)

KB28 bench X-row L/R

—– Finisher: 30/30/30 x3 

Running // KB28 stance hold // skipull vari

—- Stretch

Fre: Q Elite – Pinifiri

Lite KB40… lite fleximovs… sedan invigning av de nya Adios 4..

9 st blöta 60/30…   gårdagens Q satt kvar.. 😉

Q Elite – Pinifiri

Warmup: BW Complex

+

KB40 suitcase lift L/R

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

—- 60/30+30 x3:

Treadmill running // Bulgarian stance twist pull n halo

—- 60/30+30 x3:

Treadmill running // KB24 oh hold / RTW w stop

• Active stretch/recovery

Tor: Q Elite – Knas-ter

Ljuvlig utmanande torsdags-Q.. igen! 😉

Råstyrka, koordination, puls, flow, balans, vrid, kontroll, core, fokus & löpning…  💪👌👍

Q Elite – Knas-ter

Warmup: BW Complex + squat/kneedip flow

—– 4/4/8, 3 Rounds —

KB24 D.clean/rev lunge- forw.lunge- standup/press- sideswing/switch + halo

BW Frontkick spin- pushup- crabturn 360- hindu pushup/inch back

Bosu/ball balance L/R under/over

Band lunge- s.leg balance s.hand fly L/R

—- Finisher: 4/16, 3 Rounds —

KB24 dbl hike – BU clean

BW side jack-knives L/R

—- 60/30 x 3

Treadmill running // KB24 Stance goblet hold

—- stretch