Tor: Q Elite – Rampage

Brutal “liten” blöte-Q..

4 feta rundor TRX kicks, droptwisters, dubbla 24:or och assaultbike..

2 rundor löpning// BW & KB som avslutning..

Balans, spänst, puls, tyngd och en jäkla massa synk!

Boom!

Q Elite – Rampage

Warmup: BW Complex

— 5/5, 4 Rounds —

TRX s.leg MMA kick L/R

KB24 dbl Complex 4/8/16

R1: deadlift- torito swingwalk

R2: hike superman

R3: alt row – dbl row – hike clean

R4: hike + alt press

TRX s.hand drop-twist-pull L/R

KB24 dbl Complex 4/8/16

Assaultbike 1 min medium

—– TAB:

Treadmill run // BW elbow plank-swipe / s.hand plank / sit-thru leg kick / eps

KB24 stance toe goblet hold // Treadmill run

—- stretch

Tis: Q Elite – Metro K4

Holy moly… snacka om varm blöt-runda

4 rundor tung KB, BW, band/BW & airbike.. och… 2 än blötare TAB med löpning/KB..

Lika bra som alltid!

Q Elite – Metro K4

Warmup: BW Complex

—– 4/8, 4 Rounds —

KB Metro Complex

-d.clean- ½ eight 2- snatch- rev lunge/sit out- oh hollow plank- deck/squat up L/R

BW glide pushup + scorpio pushup-to- lowlunge pushup  L/R 

Band stance dbl grip underpress –  step-switch – fr.kick pull L/R

Assaultbike – 60s leg light ( forw // rev)

— TAB: x 2

KB24  rtw w stop n press // Treadmill run

KB24 halo- torito + outside swings// Treadmill run

Sön: Q Elite – PharaleX v2

Tor: Q Elite – PharaleX

En riktigt lite Q-mumsare..👍💥
4 rundor grymt lång KB/BW complex
2 rundor mustig core
2 rundor xtra tungt godis
4 rundor TAB, KB varvat med löpning
👏⭐💪

Q Elite – PharaleX

Warmup: BW Complex

—– 4/4, 4-6 Rounds —

Phara KB/BW Complex

• KB24 s.leg RDL row- stance deadclean/press/squat-knee dip L/R
• KB24 dbl hike superman L/R
• BW elbow- tilt- legswipe L/R

D.B knee slam- balanced fr.kick- deck roll switch

—- ABSolution: 4/4/8 x 2

Pole legtwist + legraise + flag

BW elbow sit-thru- down- situp – alt side

—– xtra: 16/4 , 2 Rounds —

KB24 dbl torito swings ( forw/rev)

BW long slow inchworm walk

——– TAB ——–

KB24 stanceswitch rtw w stop // Treadmill run

KB24  BU halo // Treadmill run

KB24 alt stance torito+ outside swings// Treadmill run

KB24 BU clean n hold // deadclean-press n hold X2  // Treadmill run

—twist stretch

Tis: Q Elite – Balantica Focus

.. en lysande Q med fokus på kontroll, balans, vrid med kontrollerad styrka..

Lika blött och jobbigt som alltid.

KB, bosu, band & lite go Finisher..

Q Elite – Balantica Focus

Warmup: BW Complex 

—- 5/5, 2 Rounds —

KB s.leg RDL row L/R

• Bosu/Band squat w s.hand fly L/R ( 3rd low & hi)

KB stance twist deadlift L/R

• Bosu/Band low lunges – balance L/R

KB shinsit bend/hipdrive L/R

• Bosu/Band OH lying pullover L/R

KB deadbug (s.leg out) press L/R

• Bosu/Band alt halo/twist flow

—– xtra: 20/5/5 , 2 Rounds —

KB dbl torito swings

BW elbow hipdip – legswipe/reach L/R

Sön: Q Elite – Wyatt MAX

Q Elite – Wyatt MAX

Warmup: BW Complex

—– 4/8, 3 Rounds —-

Bosu/Band squat w s.hand fly L/R ( 3rd low & hi)

KB24 hike- BU catch- halo- side squatclean/ switch/clean lunge ( w press)  L/R

Rope combo – splitlunge slams 4- down slam + BW sprawl

BW crabspin + sitspin L/R – crawl/pushupL/R

Bulgarian37 russian twist + sit-thru switch L/R

Plate 10/15 deadbug twist

——– Core/Finisher: 

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 bentover deadrow L/R // Assault bike REVERSE 1 min

KB32 dbl kneeing russian twists // Assault bike 1 min

+

KB32 dyn swing stance goblet catch // Assault bike 1 min

KB32 deadrow- deadclean- jerk // Assault bike 1 min

KB32 kneeing russian twists // Assault bike 1 min

—- Bonus: 10/40 x 3

KB32 outside alt stance V-swing

Assault bike

— stretch