Tis: Q 3lite – Baritinov SHoT

Riktiga nyårsraketer som poppar till nu.. 😉

3 blytunga rundor band, KB, bulgarian & BW

3 rundor brutal-core

2 rundor läpning / KB40 o 32

Booooom!

Q 3lite – Baritinov SHoT

Warmup: BW Complex

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

——5/5, 3 Rounds —–

BAND bentover raises

Bulgarian spin & hi pull

KB d.row- d.clean- snatch- rtw w rev lunge stop 3– BU squat L/R

BW inch- X-dog – tuckin-sit-thru pushup

————ABSolution: x  3

Bosu/Bulgarian 5-5-10 + off

BW sit-thru/leg swipe- sit-thru/rolldown- ½  bridge-legunder- up L/R

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB32 d.clean hold- jerk hold

Sön: Q Elite – Bhinbarker Sicatora

Söndagstryckare i turbofart!!  Snabbast i december…;-)

Bosu, medball, slams, BW och en go tung KB flow.

Plus 2 snabba TAB rundor löpning/ KB40+ KB32..

Q Elite – Bhinbarker Sicatora

Warmup: BW Complex

— 8/8, 2-4 Rounds —–

MB/Bosu lunge kick L/R

• BW Block crabturn- tripod reach

MB/Bosu kneeing twistslam2- rollout- pushup

• BW sit-thru- reach rev scorpio flow

KB24 row- d.clean- ½ eight twist-squat- stance/BU clean- halo L/R

——-

TAB: treadmill // KB40 suitcase-hold L/R

TAB: treadmill // KB d.clean hold- jerk hold

Lör: Q Elite – Ripday

Lördag.. med liten trög start..  liten lagom Q med enbart TRX Rip och Bosu..

Mkt kontroll , styrak, balans och core.

Q Elite – Ripday

Warmup: BW Complex

— 5/5, 2 Rounds — 

TRX Rip/Bosu balanced s.leg pushup n dog

Bosu/TRX Rip sit-shots L/R

Bosu susp heel-raise L/R

Bosu/band squat

Bosu X-knee pilates 10/20 L/R

Bosu/TRX Rip s.leg paddle hold L/R

Bosu/TRX Rip s.leg OH backslash hold L/R

Bosu/TRX Rip s.leg sideshot L/R

Tor: Q Elite – Phantom

Att såna små luriga övningar, kan bli så vansinnigt giftiga… jösses

Bosu, TRX Rip, band, BW och slamballs..

Brutal teaser inför lördagsrundan med löp-intervaller!! 😉

Q Elite – Phantom

Warmup: BW Complex

— 5/5, 2-4 Rounds — 

TRX Rip/Bosu balanced pushup

Bosu/TRX Rip sit-shots L/R

• BW dyn cobra – frontkick

Bosu/band squat

Bosu susp heel-raise L/R

Bosu s.leg elbow glide L/R

Bosu dbl SlamBall slam

SlamBall s.leg dog – spiderplank L/R

• BW dyn cobra – frontkick

Tis: Q Elite – Krietchen VEGA 

Jäkla tur man inte hann mer än 2 rundor… hade blivit akuten då 😉

Ruskig tisdags-tryckare.. KB80, tunga BW complexer, brutal KB24 complex, xtra core de luxe.. osså löpning/KB32/64 mix på det!!

Puh.. Jätte-puh.. 😉

Q Elite – Krietchen VEGA 

Warmup: BW Complex

• Heel xtra- sidelying hip rotate- spinal twist- scorpio
• Band – RDL + alt OH-fly down

—- 4/4, 2-4 Rounds —-

KB40 dbl stance deadlift L/R

BW low glide- archer touch 2- pushup- lion swipe 2

KB24 Krietchen Complex 

• Swing- twist/side-sq-swing-clean- sit-twist– hipdrive- kneeclean/sq up L/R

BW fr.kick/3p dog – alt side

KB24 hike BU clean – snatch L/R

BW low lizard under switches

————ABSolution: x 2

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

BW sit-thru/leg kick- sit-thru/rolldown/up L/R

MiniBand twist legraise L/R

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadclean hold /alt  deadrow

Sön: Q Elite – Chrilton Street

Snabb, lagom och skön söndags-Q…

Lite KB complex, lite BW, lite TRX Rip…

Lika bra som alltid.

Q Elite – Chrilton Street

Warmup: BW Complex

——3/3, 3 Rounds —–

KB24 Complex continiously :

Stance hike clean/squat – stance swing L/R

Alt press/side lean- stance swing L/R

Halo

BW spider plank 2- tuckin- crabturn/dip 2

Vipr leg swoop 6/6 L/R

TRX Rip outside stance shot // bosu s.leg outside shot // stance hip shots L/R

— xtra: x3

KB24 stance deadrow L/R

KB24 dyn twist pull