Sön: Q Elite – PASQ3

Söndags-flow… yeah right?!?! 😉

De som tror lite kroppsvikt är väl inte så jobbigt… häng på en Q.

Kneejumps, sit-thru, crabturn, shintwist, finger lift, quadout-pushup, sprawl, splitjump, lunge-tilt, pushup, understep, sidestep, inchworm, front kick, hollow plank, 1/2 bridge, underswitch, diamond pushup.. i kombos/flow..

Sjukt blött och utmanande på alla sätt:-)

Q Elite – PASQ3

Warmup: BW Complex, skipull, knee/heel

—- 2/2, 3 Rounds —-

1: BW kneejump- sit-thru/reach- crabturn- shintwist- finger lift- quad-out pushup 

2: BW s.hand sprawl/splitjump- squat- revlung/tilt- pushup- understep/lunge- side-sidestep- inchworm

3: BW Dyn fr.kick- hollow -½ bridge/underswitch- diamond pushup- under getup- jumpback

—- stretch, kinstretch

Lör: Q Elite – Canthara

Så… ordningen återställd. De 2 musketörerna fick sammanstråla och trycka igenom en lysande go Q Elite…

Tryck, pressar, balans, vridningar, explosivitet, utmaningar, puls, halos, core, dbl step, TRX rip, slams, kråkor, än mer core, löpning, skipulls, snatch, RTW, airbike..

Sen.. va vi klara 😉

Q Elite – Canthara

Warmup: BW Complex + flow

—- 5/5, 3 Rounds —

Landmine lunge/clean (switch) – press L/R

KB28 s.leg drop L/R (3rd on Bosu BU)

+

Bosu/TRXRip dbl step n backslash L/R

KB20 halo n stance crunch L/R

+

MB/Bosu s.leg slams L/R ( 3rd stance dbl)

BW low glide – pushup + crow jump

—– ABSolution: 5/5/10 X 2

OH Pole alt x-knee flag dip/raise

TRX Rip walk up/down L/R

BW side jack-knife L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB20 ‌stance‌ varis

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB20 ‌ ‌stance varis

—- stretch

Tor: Q Elite – Oblivi FLX

“Mys-pys” i  boxen a la Q…  ( ja inga pulstoppar i alla fall..)

Bara stenhård funtionell Q med ben, balans, koordination, vridningar, assymetri, BU, core, kicks, parallettes, kroppsvikt, revolver swings, kontroll, C-pushups, X-row, L-sit & gladiator..

Lika jäkla bra som alltid!!

Q Elite – Oblivi FLX

Warmup: BW Complex , quad flow, twists, KNEE/LEG new

—- 5/5, 3 Rounds —-

KB28 s.leg RDL L/R

• BW vknja leg – lunge-rev lunge-twist L/R

KB14/14 revolver swings alt L/R

• BW vknja leg – lunge-rev lunge-twist L/R

KB28 bench X-row L/R

• BW alt knee-kicks

KB28 bench  s.hand press L/R

• BW alt knee-kicks

—– 5/5, 2 Rounds — ( + BW alt knee-kicks)

PARA s.bar close pushups L/R

BW gladiator crunch L/R

PARA L-sit

BW alt elbow-X-bridge reach

— stretch

Tis: Q Elite – Keer Union

Hooooly smoke…den blev det tryck i!👍.. igen 😁

Nya utmanande komplexer/kombos.. xtra core och 2 riktigt jobbiga löp intervaller.. puh

Q Elite – Keer Union

Warmup: BW Complex

—— 4/4, 3 Rounds —

KB Martino flow

• Stance twistclean- stance squat- side clean L/R

BW crabturn- crawl/ elbow dip/pushup L/R

KB Sportsler flow

• d.clean/revlunge- kneeing clean/press- hipturn back- up L/R

BW elbow sit-thru L/R

—– ABSOlution: X 2

OH Pole alt x-knee flag dip/raise

BW side jack-knife L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean + varis

Sön: Q Elite – Ghepard

Härlig (?!?😁 ) go söndagsträning innan bronsmatch..

5700 kg KB + ring push/pulls & BW flow…

Tisdag, repris med bara 2 rundor och de tänkta löpintervallerna 👍😉

Q Elite – Ghepard

Warmup: BW Complex

—– 4/4, 3 Rounds —-

KB32 stance deadlift- deadrow- deadpull goblet squat L/R

KB20  Ghepard flow

dead sideclean- side clean/switch- press- 

• outside revlunge- sideclean dead/ape jump

+

Ring pushup w OH drive

Ring lawnmover pull n twist/s.hand plank L/R

BW flow – tilt/hero swipe- sit-thru reach-  crabturn 360/scorpio/low lunge twist- back L/R

—— ABSolution: 8/8, 3 Rounds —

KB oh press- pilates boat

KB kneeing up-chopper L/R

BW side jack-knife L/R

—- stretch

Tor: Q Elite – SpiroCast

Precis lika jäkla över-bra som alltid… Nya feta kombos, tyngd, puls och härligt matt efteråt 🙂

4,2 ton KB, BW, slams & löpintervaller..

Q Elite – SpiroCast

Warmup: BW Complex

—- 2/4/4, 3 Rounds —- 4,2

KB32 dead row 2- deadjump- dead pull-catch- goblet stance/roll d/up

KB24 kneeing swing- clean- press- snatch + BW splitswitch

BOX – pike press + s.leg pushwalk – sideplank L/R

BW X-leg touch – hipdrive/twist alt L/R

MB/Bosu s.leg slams L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance clean/switch OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean 

—- stretch