Tis: Q Elite – Diingo Fleet

En tisdags-raket som hette duga det..  Tunga goa nya Q-kombos av KB24, rep och BW.

Plus en coreavslutning som skrek!!;-) Astungt, pulsigt och blött..

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

Lör: Q Elite – Parkoff SPARK

Lördag… final på Parkoff serien.. allt på främmande ort 😉

Snurrigt, pulsigt, tungt, giftigt och hela registret..

KB + rep + assault bike.. Sjukt svettigt

Q Elite – Parkoff SPARK

Warmup: BW Complex

• Child-cobra-legtwist

—- 4/4/8, 3 Rounds —–

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich + BW sit-thru 2 L/R

• Rope low lunge slam- kneekick slam L/R

KB kneeing BU clean- low squatup halo

• Rope matrix hang n alt press

KB alt stance swing walk 8/8 + KB strict gorilla row L/R

• Rope dbl s.grip kneeing twistslams // stance outside slams

Assault bike – MAX

BW active recovery – stretch….

—– ABSoXtra: x 2 

KB hollow plank s.press L/R

Rope rev legtwist- legraise L/C/R

+

BW pilates leg bouncelift

BW side reach- jack knife L/R

• Stretch

Tor: Q Elite – Parkoff Blitz

Ujujuj.. trots tidsnöd o småstress.. brutalt go och svettig Q Elite

Lite hemsk KB, ny BW, pulsig KB, balansig TRX rip, utmanande Bulgarian.. osså massa rep på det..
Booom!! Som en smäck…

Q Elite – Parkoff Blitz

Warmup: BW Complex

• Child-cobra-legtwist

—- 5/5, 2-4 Rounds —–

KB kneeing BU clean- low squat switch

• BW 3D diagonal lungereach L/R

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich L/R

• TRX Rip low lungeshot 2- kneekick hold L/R

KB dbl alt floorpress

• Bulgarian oh pullover hollow plank- shintwist hipdrive (oh press vari)

Rope hang squat

Rope lunge twist slams L/R

Rope rev legtwist- legraise L/C/R

• Stretch

Tis: Q Elite – KRitz3n

Går verkligen inte…  köra soft alltså 😉

Ny go Q Elite.. med K08, bulgarian, assault bike, dbl KB24, TRX & BW

Core de luxe, rörlighet, styrka, puls, vridningar o ett jäkla trampande!

Q Elite – KRitz3n

Warmup: BW Complex n Bulgarian

—— 6/12, 3 Rounds

K08 rev lunge MAX pull L/R

• Assault bike 32

Bulgarian spin n sideclean/stance squat // stance outside swing/clean // spin

• Assault bike 32

TRX s.leg hipraise L/R

KB24 alt twistdips + outside stance swing 32-8

BW decksquat kneekick – kintwist reach L/R

—– ABSoArms: 2 Rounds

KB24 dbl hollow plank – alt press + dbl 8+4

Bulgarian stance twist pull/curl 8/8

Sön: Q Elite – Valpata Grit

En fet och “go” uppväxling av torsdagens Q..

Mer/med rep, band, BW och dubbla KB..

Mer regn inne än ute 😉

Q Elite – Valpata Grit

Warmup: BW Complex

—– 4/4+8/8, 2 Rounds ——

KB twistswing- switch swing L/R

• Rope rev lung + kne kick twist slams L/R

KB dbl lift – row – outside hike swing

• Rope alt press pump L/R

KB deadclean n forw lunge/press

• MB pushup + legswipes

KB superhero (knee) clean – s.leg drop/catch/clean

• PM quad -to- plank press L/R

—– ABSolextra: 4/4/8, 2 Rounds

BW alt dyn quad to s.hand knee to elbow

BW side jackknife L/R

Bosu/Rope s.leg quickies 16/16

KB24 dbl alt up/down farmwalk L/R

Tor: Q Elite – Valpata RX

Hmm.. 6144 kg med 24:an varvat med 192 rope slam/swipes/press.

Med en extra brutal Crusher som avslutning..

Mao en riktig raketsmällare!! 😉

Q Elite – Valpata RX 

Warmup: BW Complex

—– 4/4+8/8, 2 Rounds ——

KB twistswing- switch swing L/R

• Rope forw lung- BU slams L/R

KB figure 8 catch- low squat swing- clean

• Rope alt press pump L/R

KB deadclean n forw lunge/press

• Rope alt s.hand side vertical slams L/R

KB superhero (knee) clean – s.leg drop/catch/clean

• Rope dbl alt twist slams L/R

BW active recovery/stretch

—– ABSolextra: 4/4/8, 2 Rounds

BW dyn quad to s.hand knee to elbow

BW squat calf raises

BW sideplank crunches

BW side jackknife L/R

+

Rope kneeing quickies 16/16

KB24 dbl torito stance walk 8/8

—— Bonus crusher:

KB24 dbl alt bridge press + dbl 20+4

KB24 strict military press 8/8

KB24 dbl alt row + dbl row 20+4

—- loooong kinstretch n flow