Tis: Q Elite – Bit-Bite-3

Blöt, go & snabb Q Elite a la nyårsraketer..

Kicks, BW, KB, box i 3 rundor.. explosivitet, puls o rörlighet..

Finisher med skipulls & airbike.

Boooom och Gott slut

Q Elite – Bit-Bite-3

Warmup: BW Complex

— 4/4, 3 Rounds —

Boxick 8/16+ BW revlunge/scorpio- back- switch

KB ½ eight stancecatch- clean/twistpress

Box vari 16/32 + BW squat/twist- hamstrech

—- Finisher: 16/16 , 3 Rounds — 

Skipull – side, twist-stance, switchswipes L/R

Airbike legs max

Q Elite – ParaFex

Helt nytt Q upplägg. ( Ja det går, outtömlig kreativitet/variation )

KB32, K08, KB20, BW, skipull, löpning & assault bike.

Pulstoppar Kan man säga  Brutal.

Q Elite – ParaFex

Warmup: BW Complex

—– 5/5, 3 Rounds —

KB32 stance hike switch/stance clean L/R

• K08 stancesquat/rev lunge -pull+ dig swipe L/R

KB20 halo swipes n sideswing squat L/R

• K08 (+ s.leg squat touch) RDL touch L/R

+

TAB 1 alt 2 alt 3

—-

TAB 1: skipull // BW teacup n twistsquat + ham stretch

TAB 2: treadmill // BW quad elbow up/down (vari quad-touch, s.hand plank hold) 

TAB 3: assault bike // BW legraise twister

—- stretch

Tor: Q Elite – Krimler XD

Riktig torsdagsknäckare.. ny blytung Q Elite.

4,6 ton KB + kroppsvikt = sjukt jobbigt.

Tunga kombos, puls & uthållighet…

Q Elite – Krimler XD

Warmup: BW Complex swipes, twists + airbike

— 4/4, 4 Rounds —- 4,6 ton

KB24 dbl – stance deadlift L/R- bent over row- sprawl/tuckin- hike outside swing- ctrl pushup

+

BW dyn frontkick- crabturn reach- spider pushup- scorpio flow

+

— recovery/stretch — 

Hiptilt fly oh, cosack glide

—– Finisher: X 2 1,3 ton

KB24 dbl hike clean + sideclean switch 4+8

KB28 dbl ½ bridge OH alt drop-pushup 4+4

Rings – pullup hold, s.hand bridge hold, hang

— stretch… kinstretch, hips, twists, ham, quads

Ons: Q Elite – Draconic

Inte mkt att säga… ytterligare en ny strålande genomtänkt och grym Q Elite 🙂

3,7 ton KB.. PLUS en massa Bulgarian, TRX, BW, skipull & assaultbike..

Och massa positiva reaktioner 😉

Q Elite – Draconic

Warmup: BW Complex + skipull + airbike

—– 4/4, 3 Rounds —-

KB40 deadlift- dead-row- dead-clean L/R

KB24 stance hike- switch stance clean- stance outside-clean n press L/R

TRX MMA pull n twist plank L/R

Bulgarian twist GU- sit-thru pushup- hollow plank-  hipdrive n OH press- GD L/R

BW teacup- sitout/scorpio/sit-thru- backjump L/R

BW frog bounce 32

——– Finisher: 32/32, 3 Rounds

Bosu s.leg Skipull swipe L/R

Assault bike – medium

— stretch, kinstretch

Mån: Q Elite – Kai Busa

Bam, Ram, Boom…  brutal liten rackare minsann 😉 Och en hel del nyfikna ögon och kommentarer.

Ny gotte-Q med single 24:a, Bulgarian, BW & kicks

Sjukt blött och pulsigt!  Och hur bra som helst..

Q Elite – Kai Busa

Warmup: BW Complex, bands, airbike

—- 4/4, 3 Rounds —-

KB24 revlunge BU clean- BUstandup- revlunge clean- press- lowdown windmill L/R

Bulgarian37 sit-thru pushup 2 – russian down/up L/R + oh‌ ‌hollow‌ ‌plank‌ hold

BW s.hand sprawl- twist/dip- s.hand dog- hindu pushup L/R

+

BW Kin- knee dip- angel fly L/R

—- Xtra : 3 rounds—-

KB24 rtw stance switch forw/rev 16

Boxkicks 8

— stretch, kinstretch, TRX hang vari

Lör: Q Elite – Grutch-e-Drone

Yes… äntligen! En synkad lördag på de grymma gubbarna 😉

Go fet Q-batalj a la duo.

Tunga KB, rep, tunga BW, TRX, core & löpning

Puh… 😉

Q Elite – Grutch-e-Drone

Warmup: BW Complex – teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 4/4, 2-4 Rounds —

KB24/20 halo slasher 2- close pushup – rev lunge/ oh twist 2

BW inch- low lunge/ dyn cosack/  inner twist L/R

Rope long twist slam 8/8

BW ctrl flow sit-out – scorpio flow

TRX side split/squat n split/pull L/R

BW sportler– pushup- tuckin- 2step (2nd w low archer-touch)

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian 8/8/16 !!!👍

——–

TAB: treadmill // KB24 stance rtw // dyn twistpull

TAB: treadmill // KB24 hand deadclean // oh hold-kneeup