Tor: Q Elite – Wyatt MiNiMAX

En skön mini..som blev en rejäl Max istället..

Grymma Q kombos.. KB Long Complex, BW, Bulgarian..

Och KB32 & assault bike som core-finisher.. Supersvettigt!!

Q Elite – Wyatt MiNiMAX

Warmup: BW Complex

—– 5/5, 3 Rounds —-

KB20 hike- BU catch- halo- side squatclean/ switch/clean lunge ( w press)  L/R

BW crabspin + sitspin L/R – quad/sit-thru L/R– crawl/pushupL/R

Bulgarian russian twist + sit-thru switch L/R

——– Core/Finisher: 3×3 Rounds !!!

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

KB32 bentover alt deadrow // Assault bike REVERSE 1 min

KB32 dbl kneeing russian twists // Assault bike 1 min

— stretch

Tis: Q Elite – Wyatt PIN

Q Elite – Wyatt PIN

Warmup: BW Complex

—– 5/5, 3 Rounds —-

Bosu/Band squat w s.hand fly L/R

• (+Bosu hold dbl step)

KB24 hike- BU catch- halo- side squatclean/ switch L/R

Rope combo – splitlunge 2- close – wide slams + BW sprawl

Band/BW frontkick pull/reach L/R

Plate deadbug twist

——– Xtra+Finisher: 

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

KB32 stance deadpull // Assault bike 1 min

KB32 kneeing russian twists // Assault bike 1 min

—- Bonus:

KB32 dbl alt stance deadlift

KB32 dbl ½ bridge dbl press

Rope V-sit in/out + twist slams

Plate alt grip pull

— stretch

Lör: Q Elite – Omnicron v2

Hola-baloo… underbar go lördagsträning med goa vapendragaren och en update/upgrade på Omnicron

Balans med band & bosu, feta 28:or, KB flow, lite go BW classic, skipulls, mer band, tung o go core och en jäkla massa assaultbike

Strålande insats som alltid!!

Q Elite – Omnicron v2

Warmup: BW Complex 

— 5/5, 3 rounds —

Bosu/band low lunges – balance L/R

KB28 stance row – deadclean- press L/R

KB16 stance BU clean + press- outside swing BU clean

BW quad press- sit-thru- pushup-lion/dog 10/10/5

Skipull stance L/R + alt sides 10/10/20

Assaultbike 

—— ABSolution: 10/5 x2

KB32 dyn swing stance goblet catch

KB28 dbl floor oh hold – alt leg down

KB28 dbl  ½ bridge press

Bulgarian/Bosu 5-5-10+ off

—– Xtra+Finisher: 

Bosu/band low lunge/balance side-outwards L // Assault bike 1 min

Bosu/band low lunge/balance side-outwards R // Assault bike 1 min

Bosu/band low lunge/balance side-inwards L // Assault bike 1 min

Bosu/band low lunge/balance side-inwards R // Assault bike 1 min

— stretch

Tor: Q Elite – RedCat BLK

Härligt go och blöt Q med vapendragaren..

Tunga KB o massa Bulgarian & BW & assaultbike..

Precis lika grymt bra som alltid!!

Q Elite – RedCat BLK

Warmup: BW Complex

— 5/5, 4/4, 3/3, 3 Rounds —

KB stance hike clean/switch – stanceswitch snatch + stance squatL/R

+

Bulgarian sit-thru 2 – russian down/up L/R + tuck/pushup

Bulgarian hipdrive n halo

Bulgarian Kimura situp (butterfly pullover-twist)

+

BW crabspin + sitspin 

BW quad-legout- back + twistreach L/R

+

Assaultbike 1 min

—– Core/Finisher: 8/16/8, 3 Rounds

Bulgarian s leg rev pushup + leg swipe

KB24 outside stancewalk rev/forw swings

KB32 stance goblet hold

Assaultbike 1 min

— stretch

Tis: Q Elite – Trip-B-Rip

“Liten” go fet, tung, jobbig, utmanande, besvärlig och underbar Q innan jobb…

Men Salming-dojjorna får man skippa framöver.. som såpa, vid fel tillfälle typ. Bort.

Råstyrka, balans, vrid, hopp, lyft, speed, spänst, rotation,core, mer core, pusher, finisher.. och än mer stenhård core..

Q Elite – Trip-B-Rip

Warmup: BW Complex

—- 5/5, 2 Rounds — 3,200 kg +

KB32 dbl  renegade row + RDL lift

Bosu/band low lunges – balance L/R

Bosu/ TRX Rip rot jump n shot L/R

Bosu/TRX standup walk L/R

Bosu/Bulgarian spin n sidesquat

BW pushup- tuckin- sit/scorpio/sit L/R

—- Pusher: 10/20 x 2

KB32 dbl torito deadlift

Bosu/band hold dbl step

—— ABSolution: 10/5 x 2

KB32 sit hold – leg 8-swipes

Bulgarianl floor oh pullover + alt leg down L/R

Bulgarian/Bosu 5-5-10+ off

— stretch

Sön: Q Elite – Omnicron

En söndag.. utan vapendragaren… då blev det en översaftig Q rökare..

Grymt go mix av råstyrka, flow, koordination, puls, balans, kontroll, pressar, rörlighet, skipulls…

Plus supercore… plus KB/löpning i 3 “goa” tab-rundor…  Helt slut.

Q Elite – Omnicron

Warmup: BW Complex – airbike, skipull

— 5/5, 3 rounds —

Bosu/band low lunges – balance L/R

KB28 stance row – deadclean- press L/R

KB16 stance BU clean- outside swing BU clean

BW quad press- sitthru- pushup-lion/dog 10/10/5

Skipull stance L/R + alt sides 

—— ABSolution: 10/5 x2

KB28 dbl floor oh hold – alt leg down

KB28 dbl  ½ bridge press

Bulgarian 37/Bosu 5-5-10+ off

TAB: 1 KB20 stance swing – goblet grip // Treadmill run

TAB: 2 KB20 deadsnatch hold + military press // Treadmill run

TAB: 3 KB20 stance swing – outside swing // Treadmill run

— stretch