Lör: Q Elite – Raketer ZR

Hell of a Q…  en riktig lördags-smaskare.

Deadlift, KB 80&40, K08, BW, toritos, low pull, ropeslams, frontkicks+, core, löpband, hipdrives, twists, farmhold och en brutal DB complex.

Nya goa kombos & complexer.

Q Elite – Raketer ZR

Warmup: BW Complex

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

—— 5/5, 2-3 Rounds — 

KB40 dbl stance deadlift L/R

• K08 straight curls

DB20 dbl – pushup- renegade- quadrow- swing/squat- press 

• BW kneekick- elbow/X-leg touch 

KB24 dbl torito 2 + low pull

• BW walking long fr.kick n roll down

Rope s.hand dbl grip slams – rev lunge + kneekick L/R

• BW hipflow – alt kinsit reach- sit-twist- hipdrive

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  BW dyn plank to under X-touch

Tor: Q Elite – Britzol A.F.Q.

Ja.. där kom den! En fet, tung, ny, pulsig och go torsdags-Q som hette duga..

3 rundor med stege ner… KB/BW/Slams/BW/Bulgarian/Bosu med en blytung Core-avslutning.

Baaam & booom!

Q Elite – Britzol A.F.Q.

Warmup: BW Complex

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

— 5/5, ladder down 3 Rounds —-

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

Band/BW dyn sitpull L/R

KB rtw w rev lunge stop

BW zulu pushups L/R

Deadball stance slams L/R

BW alt s.hand sprawl

BW scorpio flow

————ABSolution: x 3

Bosu/Bulgarian 5-5-10 + off

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

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

—– xtra: Bosu dbl step 30 x 3

Tis: Q Elite – LeViCon

Less is more…. speciellt på en Q runda 😉

Enkla och tunga dubbla KB24 movs och lite kroppsvikt i 3 rundor..

Sen va man färdig. Och matt 😉

Q Elite – LeViCon

Warmup: BW Complex

—- 8/8, 3 Rounds —

KB24 dbl hike clean (2nd alt superman)

KB24 dbl ½ bridge alt press + hollow press n fall 8-2

KB24 dbl bent over row

BW kneekick alt fr.kick touch/underswipe-out (2nd just kick n x-touch)

— Xtras  Stretch n rev pullup hold

Sön: Q Elite – BR.Acs

Liten go snabb-Q… men ack så bitande 😉

Nya kombos, nya movs.. råstyrka, rörlighet, balans, vridningar och core.

Q levererar som alltid.

Q Elite – BR.Acs

Warmup: BW Complex + heel/calfes

—— 4/4, 2-4 Rounds ——-

KB40 suitcase lift L/R

+

KB24 d.clean/rev lunge- press/oh low lunge- standup – sideclean

• BW pushup/spider/frog- crawl/sit-thru/scorpio 2- crawl

KB24  halo- squat- hiptwist/rev hipthrust/rev swipe – back

• BW X-leg- swipe out- under/out- switch 

TRX Rip front get down/up L/RBosu/TRXRip s.leg back-shot L/R

Tor: Q Elite – Bandiros Host

Lika sjukt bra som all andra Q Elite..

Idag enbart med gummiband varvat med KB24.. snabbt och effektiv träning.

Styrka, kontroll, balans, rörlighet, koordination och lagom med puls

Q Elite/soft – Bandiros Host

Warmup: BW Complex

—— 5/5, 2-4 Rounds —-

Band alt halo/twist flow L/R 8/8

Band RDL w locked pull/press L/R

• Band/KB24 outside alt stance swing 20

Band elbow side fly open L/R

Band kin-sit + dbl twistpull alt L/R

• Band/KB24 outside alt stance swing 20

Band crabturn n OH press L/R

Bosu/Band front s.hand big swipes L/R

• Band/KB24 outside alt stance swing 20

— Finisher: x 5

BW squat- quadpress 10- elbow walk d/u- elbow dog- rollup

Ons: Q Elite – Coldsphere

Liten “lagom” go Q Elite med seg snuva…  en 40a, en 24a, lite band och kroppsvikt…

Precis som det skall vara.. blött, utmanande och tungt. Go varm bastu efter.. 🙂

Q Elite – Coldsphere

Warmup:  BW Complex

— 4/4, 2 Rounds —

KB40 suitcase deadlift + BW low lunge dip L/R

• Band twistcrunch pull hold L/R

KB24 stance swing + ½ eight + catch/stancesquat L/R

• Band stance press hold vari L/R

KB24 hollow plank press – V-sit oh press L/R

• BW quad hold – alt release 4/4

—— Xtra/Core w small band,  2 Rounds

Band stance explosive pull + karate hook 16/16

KB24 outside alt stance swing

BW Alexia legraise L/R

BW spider fly w toebounce 16/16