Tis: Q Elite – Beezer LTD v2

Bara en sak är bättre än en Q Elite… och det är en v2 på samma 😉

Lite extra mer av allt.. Grymt pulsigt och blött.

Supergrym som alltid!!⭐️👌⭐️

Q Elite – Beezer LTD v2

Warmup: BW Complex

—- 4/4, 2 Rounds —  

KB ½  eight – cleanswitch/ twist stance squat – sideclean alt L/R (2nd dyn rev lunge)

• BW inch- pushup- elbow sit-thru- low lunge/ scorpio- squat/roll up

KB deadsnatch- press/rev lunge- oh lying tilt- crabturn- squatup L/R

• BW deckroll/legsup- fr.kick/stance- crabturn/kneedip- stance tuckjump 

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean/superman + outside swings

BW kneekick – alt sit-thru AIR

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean/superman + torito swings

BW kneekick – alt sit-thru AIR

—- Finisher: 3 – 4/16/8

KB24 dbl hike clean/superman + alt stance outside swings

BW kneekick – alt sit-thru AIR

Sön: Q Elite – Beezer LTD

Och söndagen bjöd på nästan lika giftig Q-rackare.. 💪👌⭐️

Hikes, squats, switches, frontkicks, scorpios, pushups, snatch, inchworm, TGU, tilts, deckroll, stancejump, crabturn, bridges, RDL, band-twisters, more hikes, outside swings, toritos, crabturn, row, sit-twists & dbl row…

Mör, pulsig och blöt…😁

Q Elite – Beezer LTD

Warmup: BW Complex

—- 4/4, 2 Rounds —  4416 kg

KB stance hike/clean- cleanswitch/stance squat alt L/R

• BW inch- pushup- fr.kick/scorpio- low lunge/ under reach- scorpio back

KB deadsnatch- TGD- oh lying tilt- crabturn/squatup L/R

• BW deckroll/legsup- fr.kick/stance- crabturn/bridge reach- stance jump 

+

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean + outside swings

BW kneekick – sit-twist reach

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean + torito swings

BW kneekick – sit-twist reach

—- Finisher: 3 – 8+4 x 3

KB24 dbl  alt row + dbl row

—- streeeeeeeeetch

Lör: Q Elite DUO – Redux Wake

Ram, bam, boom…. Q Elite DUO som hette duga…🔥😁

Tyngd, puls, spänst, twistar, ben, pressar, puls, hopp, core, slams, statiskt, balans, löpning.

Supergrym Q med vapendragen! 👍👌💪

Q Elite – Redux Wake

Warmup: BW Complex

—— 4/8, 2 Rounds —-

KB Redux Complex 1

• Sideswing 3- stance squat- stance drop/goblet

• BW deckroll- legsup- fr.kick/stance jump back

• Bosu mtn climber + jump-squat

KB Redux Complex 2

• s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

• BW pushup +½ tuck- alt sit-thru

• Bosu kneeing cosack/kneeing slam + X-plank L/R

KB Redux Complex 3

• ½ kneeing op dead clean- halo – kneeing 180 swipe
• BW dyn fr.kick – flip switch L/R
• Bosu s.leg Rope dbl twist slam

—– ABSolution: 32/16 x 2

Bosu – s.hand plank + Rope quickies 32/32 L/R

Bosu – plank dip L/R

—– Finisher: 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadrow + deadclean hold

Tor: Q Elite – Ki:Bionic

Holy moly, holy moly…. En riktigt go Q-rökare inklusive allt. 👌🔥💪

Tyngd, koordination, puls, spänst, speed, slams, rörlighet, ultra-core, farmhold, löpning o finisherpuls!!

Ka-Baaaam! ⭐️⭐️⭐️

Q Elite – Ki:Bionic

Warmup: BW Complex

• Halo- rolldown/inch- pushup- fr.kick/cosack/ham- back

—– 4/8, 2 Rounds —

KB24 s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

• Bosu dbl step + dead slam

KB24 stance outside swing- clean- press L/R

• Bosu mtn climber + jump-squat

BW pushup +½ tuck- X-touch/X-split ( alt sit-thru)

• Bosu/BW stance squat- ½ deck- switch

KB24 kneeing 180 swipe 

• Bosu cosack/kneeing slam + X-plank L/R

—— ABSolution:  4/4, 2 Rounds —

KB24 oh pullover- V-leg crunch- leg kick L/R

KB24 situp + X-bride leg kick L/R

—— Finisher:  ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB out clean hold // oh hold

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB halo // RTW touch

— Stretch

Tis: Q Elite – Van BarKiX

Ny lysande Q Elite… 4,6 ton KB + BW + boxkicks och extra core/finisher..👌

Tunga bentwistar, giftiga pressar och rörliga BW flows..

Blött så det rann på bosu och golv… 😁💪🔥

Q Elite – Van BarKiX

Warmup: BW Complex

—– 4/4, 4 Rounds —

KB24 Barmix Complex L/R

• ½ eight – twist stance squat alt L/R (2nd&4th slingshot)
• outside rev lunge alt L/R
• floorpress n ½ getup L/R
• dbl quadrow n X-touch
• dbl jerk + alt down/up

BW swingsit-sit twist reach -alt

BW sit-thru- reach- scorpio- sit-thru n back L/R

+

BOX Kicks max 16

—– ABSolution/Finisher: 16/16 x 3

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

Bosu – plank dip L/R

Ski pull vari single/dbl- side pull L/R

— stretch

Lör: Q Elite DUO – Lambino

Tung och blöt lördagskanon med goa vapendragaren 🙂

4 rundor fet KB complex, ilskna MB slams, TRX, BW flow…

3 rundor core/arm-finisher..

Q Elite – Lambino

Warmup: BW Complex

—- 4/4, 4 Rounds —–

KB dbl Lambino Maker Complex 2 alt 4

• Pushup- tuckin- quadpull 
• hike swing/clean- squat
• alt press- alt rev lunge

MB stance push 2- oh slam- pushup- spider plank 2

TRX X-bridge hold – crunch L/R

BW quad twist 2- sit-thru situp/ rev scorpio flow vari

——- ABSolution: 8/8,  3 Rounds  

KB dbl  legraise n alt drop + legraise + crunch

Plate big discus L/R

BW kneekick- kin/fly + leg twist alt L/R

— Stretch