Sön: Q Elite – Hurricane Split

Holy moly… en liten go söndagsbest!

3 feta, blöta rundor med KB dbl & BW, 4030 kg… plus rep, boll. bulgarian, bosu, TRX Rip.

Ka-ka-booom!

Q Elite – Hurricane Split

Warmup: BW Complex

—– 8/8/4 , 3-4 Rounds —

KB dbl stance deadlift L/R

• BW crabturn 2 + crawl/pushup/3-leg dog- crawl

KB dbl bentover row alt+dbl 

• BW crabturn 2 + crawl/twist-pushup/crawl

KB dbl snatch ( dbl n alt)

• BW crabturn 2 + crawl/pushup-dip/crawl

Ball/BW side jackknife L/R

—– Finisher: 8/8/16 x 3 —-

Bulgarian spin n swingsquat

TRX Rip/ Bosu kneeing oh twist L/R

Rope kneeing twistslams (+ on Bosu)

Streeeeeetch… + Xtra godis…👍

Lör: Q Elite – Portata 3-wing

Lördags-Q.. 4 “goa” rundor med KB, bulgarian och kroppsvikt.

Kontroll, råstyrka, balans, puls!!, spins,flow, rörlighet, koordination och en fet finisher!

Less is more. ( today 😉 ) Hur bra som helst.

Q Elite – Portata 3-wing

Warmup: BW Complex

—- 4/8, 4 Rounds —-

KB Portata Complex

Dead snatch- oh rev lunge- clean/press- sitout/floor press- oh getup

Bulgarian alt spin- clean/stancesquat

BW scorpio flow + V-leg crunch (+ cosack/ultra low lunge)

—- xtras: 4/16/4 x 2

KB renegade row + lion/swipe + sumo lift

Bosu/skipull s.leg swipes L/R

BW/MB hollow plank – kinsit/body swipe

Tor: Q Elite – dRaculatoff

Torsdags-Q…. flow… ?!?!  Hahaha NOT!

Brutalflow mer då… 4 tänkta blev 2.

KB varvat med Bulgarian.. + finisher/core.. fy tusan 😉

Q Elite – dRaculatoff

Warmup: BW Complex

Mini-bands: OH alt down, stance raise, stance bent pull, alt arm raise, dbl under flys

KB32/40 – alt deadlift L/R+ dbl lift

—— 8/4/4, 2-4 Rounds —-

Bulgarian 1: spin-squat

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 2: pushup+ alt knee jump

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 3: low pump swings 

• KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

KB dbl Martinez shoulder openers

BW dyn lion/spider plank- scorpio- quad/crabturn/reach

—- Finisher: 4/8/8/40 x 2

KB deadstart alt clean- hike alt snatch+press up- squat

BW hollow plank- alt sleg X-touch

DBall 15 s.leg slam L/R

Assault bike max

Tis: Q Elite – El Scira

Ok.. tebax till vanlig Q 😉  En fet tung minröjare.. Igen!

5100 kg godis med BB & KB + tunga desserter..  BoooOOooM!

Q Elite – El Scira

Warmup: BW Complex

—- 4/4, 3 Rounds ——-

BB 50kg suitcase lift L/R

KB24 Scira Complex L/R

-row- d.clean- ½ eight hooklunge- hike snatch- TGD- floor press- kneeclean- low sq-up

BW Scira Complex L/R

-pushup/reach- quad elbow/sit-thru 2- quad crabturn/tripod 2

Band stance row + twist hold L/R 4+1 

BW kinstretch + kin twist reach alt L/R 

—– ABSolution: X 3

Bosu Bulgarian 8-8-16 + off  L/R

Band/BW Alexia alt X-legraise L/R

TRX kneeing twist fallout L/R

—Xtra: x 2

KB24 dbl hollow plank alt press + ½ bridge dbl press

—-Xtra 2

KB24 dbl torito walk 20

KB88 farm hold 20 x2

Sön: Q Elite – Kinito Plex

Ojojoj… se där, ovanligt minsann..

En alldeles lagom/lättare söndag-innan-jobb-Q 😉

Mkt balans, ben och core. Det går ibland som sagt 😉

Q Elite – Kinito Plex

Warmup: BW Complex

—– 8/8/16 , 2 Rounds —–

Bosu locked step-over L/R

Bosu/band hold n squatup

• BW kin hip twistflow

KB s.leg RDL L/R

KB alt dyn row/pull- clean – press 4-1-1

KB/band s.leg hang swing L/R

• BW slow pushup +backdip + scorpio

— ABSolution: X 2

KB outside alt stance swing 16

Bosu/band s.hand hold – P.circles + crunch 8+16 L/R

Sön: Q Elite – Palm Blitz

Ny liten grym, go, pulsig, blöt och underbar Q..

KB & Rope blitz x3. Plus BW, MB och parallettes

Ruskigt blött. Igen. 😉

Q Elite – Palm Blitz

Warmup: BW Complex

—— 4/8/16, 4 Rounds —

KB24 halo- rev lunge/twist + squat/curl/close pushup L/R

Rope long – alt stance uppercuts L/R

Rope long – twist slams L/R

Rope long – center slams

BW/MB alexia quadout + leg raise

PARA – dip/sit play