Mån: Q Elite – Broetemann

Recept måndags-start: Brötrunda a la Q Elite..

4 rundor slingshots, rope slams och lysande bra kroppsvikt

2 rundor xtra core

2 rundor finisher, skipull, airbike, ropepull

Blött. Grymt. Slut. 😉

Q Elite – Broetemann

Warmup: BW Complex

—– 4/8/16, 4 Rounds —

KB24 ½ eight rev lunge slingshots 2 + ½ eight stance twistsquat

Rope s.leg spinslams/ slams/ quickies/ flys

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

—– ABSolution: 4/8 , 2 Rounds

KB24  s.hand hollow plank press L/R

BW X-hold leg swipekick L/R

—– Finisher: 32/32/32 , 2 Rounds

Ski pull vari – swipe, side

Rope pull machine vari – hard, quick, s.hand

Assault bike – legs

— Kinstretch

Tis: Q Elite – Boscex

Bim, baam, boom…👍💪

Tung liten Q med stege ner.. KB40, BW, KB28, Bosu, BW, band, slams, core och löpintervaller..

Sjöblött och grym träning som alltid! 😊⭐️

Q Elite – Boscex

Warmup: BW Complex + airbike

—– 5/4/3, 3 Rounds , ladder down—-

KB40 deadpull-goblet squat +

• BW frontstep n s.leg side tuck out/in L/R

MB halo slam alt L/R +

• BW sprawl – dyn lion – V-tuckin – superman planktouch

Bosu/Band hold dbl step +

• BW/Bosu frontkick

KB28/Bosu BU s.leg drop L/R

• BW kneekick to alt X-leg touch lift  + s.hand dog

—Xtra /ABSoCore:  4/8/8, 2 Rounds 

MB sonnon slam + hold sitout/crunch/pullover L/R

KB24 dbl  legraise n alt twistdrop + crunches

——–‌ ‌

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

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB stance clean hold/ skipull

— Stretch

— Stretch

Sön: Q – Zero Power

Jojo.. tanken fanns, men…  noll kraft och ömma traps sen gårdagens 9000 kg..

Absolut noll. Men lite boxkicks, BW, 3 tab-rundor löpning/BW & skipulls..

Lör: Q Elite – Binotroph

Lördags-Q på egen hand.. kan bara gå på ett sätt det.. 😁
Tungt, brutalt, pulsigt, varierat o kanon👍💥
7680 kg KB.. förutom finisher på 1700 och lite farmhold på 96.. booooom!!😁☄️💪

Q Elite – Binotroph

Warmup: BW Complex, airbike, skipull

—- 4/4, 4 Rounds —-

KB24 dbl stance deadlift + stance/hikeswing switch L/R

• KB24 dbl hike alt superman L/R

KB24 stance locked deadrow L/R

• KB24 hollow plank press L/R

TRX Rip/PM stance twistpull n twisthook CTRL L/R

• KB24 RTW catch stance close crunch L/R

BW legraise twist- alt shintwist eagle + leg swipe L/R

• Skipull stance side downpull L/R

—- Finisher: 8/8

KB24 dbl ½ bridge alt floorpressL/R + dbl 8+8

KB24 bentover deadrow L/R

KB24 deadclean n side clean L/R

KB24 dbl  gunslinger

+

KB92 farmhold… max X 2

—- superlong stretch/recovery hold

Tor: Q Elite – Fox RaDar V2

Bara en sak blir bättre och tyngre än en Q…  En version 2 på samma prg!! 😁

Go fet modifiering.. 3 tunga rundor + 3 rundor finisher + 3 rundor Core-finisher  💪🔥

Satt gött den..

Q Elite – Fox RaDar V2

Warmup: BW Complex n swipes

—- 3/6, 3 Rounds —-

KB24 dbl stance deadlift + stance/hikeswing switch L/R

• BW fr.kick- 90 switch- side jump- back L/R

KB18 fr.kick ctrl- cosack-out – curl n press -alt L/R 

• BW quad-out pushup – crabturn/X-bridge out(+swipe)

—- Finisher: 6/6/6,  3 Rounds

KB24 dbl hike superman

KB24 dbl stance deadrow L/R

BW crabturn 360 + quad jump

Assault bike moderate 40

—- AbsoFinisher: 3/3/12 , 3 Rounds

BW kneekick- alt shintwist eagle + leg swipe

BW sit-thru roll down n up alt side

BW pilates V-leg kicks

KB24 stance deadclean n close crunch L/R

— stretch, hang, etc

Tis: Q Elite – Fox RaDar

En ny fet Q med allt.. ( som alltid 😁)

3,5 ton KB drops, cosack press, superman & floorpress..  Lägg till pulsiga, nya, grymma och svinjobbiga BW mellan det…

Fox RaDar… Booooom!! ⭐️👍💪🔥

Q Elite – Fox RaDar

Warmup: BW Complex swipes

—- 3/6, 3 Rounds —-

KB24 dbl stance deadlift + split drop L/R

• BW fr.kick- 90 switch- side jump- back L/R

KB24/20 cosack-out – curl n press -alt L/R 

• BW quad-out pushup – crabturn/X-bridge out

—- Finisher: 6/12/12/6 x 2

KB24/20 dbl hike superman

KB24/20 dbl alt floor press

BW crabturn 360 + quad jump