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Sön: Q‌ ‌Elite‌ ‌-‌ ‌MX ‌Tango‌

En söndagskrossare som hette duga.. “skön” fet upgrade från gårdagens Q…

Lite.mer, lite tyngre.. 4 ton med 24an.. + BW, slams & airbike

Grym!!⭐👌💪

Q‌ ‌Elite‌ ‌-‌ ‌MX ‌Tango‌

Warmup:‌ ‌BW‌ ‌Complex‌ ‌

 -teacup-sq-crabturn- sitout-piriformis-supertwist- kin

-bosu balance

 

— 5/5, 2 Rounds —

KB24 skater lunge n OH stance twist L/R

KB24 FP stance swing – BU/clean n leg kick L/R

  • BW front kick spin

KB24 OH hollow plank – side hollow L/R

KB24 squat n sprawl close pushup+ thai kicks

  • BW s.arm plank jack + ½ circle walk L/R

KB24 alt bicycle 20

KB24 dbl oh leg wipers- legraise L/R

  • BW sq-sitout-piriformis-supertwist- kin

— Finisher: x 2

MB sonnon slam – 3-point press

BW kneekick- V-sit- reach/twist L/R

Assault bike leg 60 sec

 

 

Lör: Q Elite – Melix Cobra

Åter igen… Ny lysande grym Q Elite..

Kontroll, twist, flow, puls, vrid, balans, styrka, pulls, stretch & löpning.. jobbigt & blött

X-hold, skater twists, deadbug, BU, cobra, bicycle, priformis, circle, spin, pull catch.. 😉

💥👌👍💪

Q Elite – Melix Cobra

Warmup: BW Complex -low scorpio glide twist etc

— 5/5, 2 Rounds —

KB skater lunge n OH twist L/R

KB FP stance swing – BU n leg kick L/R

BW X-hold – leg raise ctrl

MB slam n cobra/sprawl + knee kicks

KB BU high deadbug- legraise L/R

BW front kick spin

— ABSolution: X 2

KB24 alt bicycle 20

BW s.arm plank ½ circle walk L/R

BW sq-sitout-piriformis-supertwist- kin

— Finisher:

TAB: Treadmill run 11-15 // Bulgarian swing pull – straight lift n triceps back

TAB: Treadmill run 11-15 // Bulgarian dyn twist pull catch

Stretch: BW spretzel- side-leg scorpio-1/2elbow sitout- dog + + +

Tor: Q Elite – Thurb-0

Nu snackar vi blöt snabb-Q innan jobb…

30 min totales.. 24:an, dubbla 32:or varvat med kroppsvikt.. fuktigt, tungt o balanserat..

⭐👍💪

Q Elite – Thurb-0

Warmup: BW Complex

 

—- 4/4, 2 Rounds —

 

KB24 kneeing clean n strict press L/R

  • BW fr.kick- rev scorpio- low lunge dip- scorpio- dyn back/dog L/R

KB24 rtw w stop- snatch- clean/BU halo L/R

  • BW kneekick- fr.kick- dyn stance jump alt L/R

 

BW alt dyn piriformis twist L/R

BW kin sit twist 1-2-3 L/R 

KB32 dbl stance deadlift L/R

KB32 alt deadrow L/R

 

Tis: Q Elite – Paxton Wolf

Tung go Q Elite…

Fet 48kg KB, lång komplex med 24an, bosu, balans, kontroll, BW +, super-core, mer 48 o KB ginga, skipull, assault bike, löpning..

Råstyrka, kontroll o sjuhelsikes puls..

⭐💪👌

Q Elite – Paxton Wolf

Warmup: BW Complex – airbike

 

— 4/4, 2 Rounds —

 

KB48 stance suitcase deadlift L/R

  • Bosu/Band stance squat + outfly L/R

KB24 d.clean- side-swing- twist pull- halo- thai-kick- clean/press- snatch/s.leg outside swing L/R

  • Bosu/Band quad downfly L/R

BW dyn inch/cobra/ X-touch dog

BW deckroll kneekick- /fr.kick/s.hand dog- V-sit-reach- s.side plank crunch/touch L/R

KB24 fig 8 bicycle 16

BW elbow plank – leg cross + touch2 L/R

Skipull dbl grip alt stance twist pull 

Airbike leg + all 60 sec

 

—- xtra: 2 Rounds

KB48 deadclean L/R + goblet squat

KB24 small ginga swings 16

?

TAB:  KB24 stance swing/clean press/hold – varis // Treadmill medium run

TAB:  KB24 stance swing/clean press/hold – varis // Treadmill medium run

— stretch piriformis + KB24 hollow plank/ twist plank mm

 

Sön: Q Elite – Rriscot DPR +

Söndagsstart..

Q Elite – Rriscot DPR +

Repris inkl. 2 löp-finishers…

Som ett skyfall i värmen… 😁⚡️

Fre: Q Elite – Rriscot DPR

Fet tung fredags-Q i hetvärmen..  Kaaa-booom.. snabbaste Q på länge..

Ett par ton med 28:an & 24:an, BW, repslams, lite twistar & löpning..

Riktigt grym rackare!!😁👍💪

Q Elite – Rriscot DPR

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

KB28 toe-stance suitcase pumplift L/R

KB28 alt floor-press L/R

  • BW 2-point quad- leg swipe L/R

KB28 alt slingshot forward L/R

KB24 sideswing- pull – clean/press L/R

  • BW kin-sit swipes alt L/R

Rope lunge-kick-slams dbl grip L/R

BW s.elbow – scorpio hold- toe press L/R 10/10

—-

60/30-30 x 3

Treadmill run //KB RTW w touch //KB stance goblet core-hold