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Fre: Q Elite – Lambino

Sweet sweet Lambino… not 😉

Tidig och tung morgonrökare med KB complex, MB slams, TRX, BW och en jäkla massa puls & core..

Baaam!

Q Elite – Lambino

Warmup: BW Complex

 

—- 4/4, 3 Rounds —–

KB dbl Lambino Maker Complex 2 

  • 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,  2 Rounds  

KB dbl  legraise n alt drop + legraise + crunch

Plate big discus L/R

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

 

— Stretch

 

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

Tis: Q Elite – CAD GRiM Mini

Ujujuj… blev en blöt och tung mini-variant på torsdagens fulltryckare.

KB40 komplex varavat med BW, 24:an, rep, bosu och skipull.

Riktigt liten killer!!

Q Elite – CAD GRiM Mini

Warmup: BW Complex

 

—- 4/8/16, 2 Rounds —-

KB40 row & suitcase lift L/R

BW Brasiliko Combox I

  • Low tornado lunge- rev crabturn- switchswipe2- back L/R

KB24 sideswing- strict press- BU clean- stance outside/clean L/R

BW Brasiliko Combox III

  • Sit-thru pushup2- crawl- rolldown pushup 2– back L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

 

—– ABSolution: 16/8/16 x 2

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

Bosu – plank dip L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

 

—- Xtra: 

Rope:‌‌ flag drop x 4

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

Sön: Q Elite – Brasiliko Combox

⭐👍⭐👍
 
3600kg KB stabilitet, styrka, balans & puls + varvat med brasiliansk flow med kicks, swipes, turns, press, twists, roll och småhopp..
 
Lite xtra killer-core… blev en grym Q!!!👌

Q Elite – Brasiliko Combox

Warmup: BW Complex

 

— 5/4/3 ladder, 3 Rounds —-

 

KB dbl – pushup- renegade row- deadlift- s.clean/revlunge 2

KB kneeing band hold – BU press L/R

KB stance outside swing- clean- stance squat L/R

BW Brasiliko Combox I

  • Low tornado lunge- rev crabturn- switchswipe2 – back L/R

BW Brasilico Combox II

  • decksquat/legraise- rev fr.kick/dogpress- fr.kick- stanceback L/R

Rope dbl grip – side slams 10/8/6 L/R

 

—– ABSolution: 8/8/4 x 2

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

Bosu – plank dip L/R

Bosu – L-sit ( s.leg touch)

 

—– stretch, flow, kinstretch

 

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

Fre: Q Elite – Woe Trazor

Ny dunder-Q… Puls på allt..tom avslutande core..
Dubbla 24 superman, barbell flow ( den hade ingen sett innan 😅), TRX drops, spänstig BW, statiska ben och twistslams.. plus en brutal cote..
Nu är det fredagsmys..😁

Q Elite – Woe Trazor

Warmup: BW Complex

 

—— 4/4, 4 Rounds —

KB24 dbl hike alt superman

BB lance lift n halo L/R

TRX twist drop pull alt L/R

KB24 stance hold L/R ( 2,4 dyn stance squat)

BW elbow dip- pushup- fr.kick spin2 – squatjump

Rope twist slams L/R

—- recovery

BW side lean + leg lift + twist angel

 

— xtras/absolution : 4/4,  2 Rounds

KB24 situp + X-bride leg kick L/R

PM quad flys L/R

PM/Bosu – deadbug n sidepull L/R

 

— Stretch

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

Tor: Q Elite – SpinGRip

Ny lysande go Q Elite… balans, styrka, puls, spin, koordination, axlar, stabilitet, ultra-core, rörlighet, hopp, flow, löpning och stretch 🙂

Heltäckande de luxe… Vad mer behövs en torsdagsträning? 😉

Q Elite – SpinGRip

Warmup: BW Complex

 

— 5/5, 3 Rounds —

KB32 s.leg side deadlift n legswipe

Bulgarian37 spinsquat 2 n sidestance/clean L/R

BW spinkick2 + pushup + low lunge n sidestep2

Band/K08 alt straight pull n swipe L/R

 

–BW crabturn – bridge- squat/hamstretch- back

 

—- Mobility/ABSolution: 4/8, 2 Rounds

KB24 dbl twist- hipdrive ( brutal!!!)

BW sit-reach n over-flow

KB24 stance deadclean n close crunch L/R

 

— Finisher:

TAB1: treadmill // KB24 d.clean-press- sideclean-drop + vari

TAB2: treadmill // KB24 kneeclean- press- ½ windmill + vari

 

—- Stretch, kin, hang

Posted by on Jan 30, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Broetemann v2

Fet go uppgradering av gårdagens lysande Q..

Plusmeny med boxkicks, xtra core, xtra finisher

Boooom! 😉

Q Elite – Broetemann v2

Warmup: BW Complex – bike, heels, twist

 

—– 4/8/16, 3 Rounds —

KB ½ eight rev lunge slingshots 2 + ½ eight stance twistsquat w oh press

Rope s.leg spinslams/ dbl oh fly-slams

BW pushup- tuck/sit-thru- low lunge n touch- scorpio back- crabturn- twist n lift

+

Box kicks

 

—– ABSolution: 3/6 , 2 Rounds

KB24  s.hand hollow plank press + BW X-hold leg swipekick L/R !!! GRYM

Pole alt x-knee flag dip/raise

Bulgarian 6/6/12

 

—– Finisher: 16/32 , 2 Rounds

Skipull slam – rev lunge + kneekick L/R

Assault bike – legs

+

Xtra assault bike – just arms

 

— Kinstretch

 

 

 

Posted by on Jan 28, 2020 in Bilder, Q-Fit, Workout | 0 comments