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Lör: Q Elite – Pulverice

Snabbkomponerad pulver-runda…

Tung go Q med 4,4 ton KB ( tyvärr saknas 2 st 40kg)…

KB varvat med gummiband, BW och rep. Tok-blött..

Q Elite – Pulverice

Warmup: BW Complex

 

—– 5/10, 3 Rounds — 4,4 ton

KB64/80 stance deadlift vari + sprawl

  • Band stance ress L/R

KB32/40 deadclean n alt jerk

  • Band stance pull L/R

KB32 knee- gobletclean- hamtilt back L/R

  • BW rev crabturn- walkout pushup/spider/scorpio- back L/R

 

—— ABSoFinisher: X 3

Bulgarian stance twistpull L/R

BW quad X-touch + sit-thru X-leg touch + kneeing crunch L/R 4+3+2

Rope alt lungeslam/kickslam L/R

 

—- stretch, kinstretch, hang, flow

Posted by on Sep 7, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Pring0 Steam

Dagens Q-rullare… Hemsk. Tung. Pulsig. Blöt.

Och som alltid, grymt grymt bra!! 😉

Q Elite – Pring0 Steam

Warmup: BW Complex

 

—— 4/8, 3 Rounds ——

KB24 dbl stance deadlift L/R + hike clean/squat 

KB24 Pring0 flow 

– hike BU clean – rev lunge/clean- kneeing press- ½ eight low lunge -alt L/R

KB24/band s.leg side hang-swing L/R

PM/band dyn alt flys L/R + squat+ thumbsdown pull

BW pushup- fr.kick reach + pushup – spider crunch L/R

 

—– ABsoCoreFin: 8/4/16 x 3

KB Kneeing alt outside swing ( stance walk)

BW/ball alexia quad-out

Rope/Bosu in/out slams

Posted by on Sep 5, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Patico Rhino

Så sjukt bra och svinjobbig träning..

Skivstångs-flow (?!?), pilates+, monste-repkombos, brutalt svår balans-KB osså pulsjäkel med bosu/slams..

Lägg sen till en core som hette duga, sen va man däckad.. 😉

Q Elite – Patico Rhino

Warmup: BW Complex + assault bike

 

—- 4/4/16, 4 Rounds —-

BB dark swole flowswing / twistlunge(+lift)- twistflag-halo L/R

Plate dbl circles oh – pilates roll 8

KB/band s.leg side hang-swing L/R

Rope dbl strict pullup 4 + s.hand pull L/R + dbl underpull 4+jump X 4

Rope/Bosu slam/in/out jump + low squat quickies 16/16 + elbow side slams L/R

 

—- ABSoFinish: — 8/8, 2 Rounds

KB alt swing/sideswing flow 16/16 ( 2nd torito)

BW side jack-knife L/R

KB dbl hike clean 4

BW scorpio flow 8

Posted by on Sep 3, 2019 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – fl00borian

Söndag med 4 helblöta rundor KB flow, BW snurr, pushups, core och skipull..

Precis lika bra som alltid!

Q Elite – fl00borian

Warmup: BW Complex

 

—- 4/4, 4 Rounds —-

 KB24/band stance d.clean- stanceswitch clean- st.switch snatch L/R

  • BW sq- reach- crabturn 360 + rev scorpio – back L/R

KB24/band walking stance outside swing – catch n oh press L/R

  • BW sq- rev crab- tilt- shinreach- shintwist/lift – back L/R

Ball/BW close pushups n spiderplank

  • Band/BW Alexia alt X-bug n legraise L/R

Assaultbike – medium 48 //  Skipull swipe pull 32

Posted by on Sep 1, 2019 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – Pheeta SR

Lördagens Q feting.. en riktig gotting

Klassisk skön Q mix av det mesta.

Ny arbetskollega fick kämpa rejält 😉

Q Elite – Pheeta SR

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift + renegade row

KB24 kneeing BU clean + halo + half-squat-switch L/R

Bulgarian spin squat ( 2nd on bosu )

TRX Rip stance sideshot 2- kneekick hold L/R

BW/band resisted fr.kick + crabturn/oh press L/R

Rope low lunge slam- kneekick slam L/R

 

——– ABSolution: 5/5 x 2

KB dbl hollow plank alt press

BW pilates sit-dyn leg raises 16

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

 

— kin stretch

Posted by on Aug 31, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Diingo Fleet

Händer inte så ofta.. men när det händer, så smäller det.

Fet go repris med bäste vapendragaren!! Mkt snurr och svett idag 

Q Elite – Diingo Fleet

Warmup: BW Complex – quad flow

 

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB crabturn – bridge press L/R

  • Rope stance quickies 16/16
  • BW strict back-pullup + inch/cobra/dog/inch

KB rot deadclean – twistpress L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB hike BU clean + kneeing BU halo L/R

  • Rope kneeing s.hand twist slams 8/8
  • BW strict back-pullup + inch/cobra/dog/inch

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

 

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

Posted by on Aug 30, 2019 in Bilder, Q-Fit, Workout | 0 comments