Lör: Q Elite – Propheton

Ja vad säger man? Svårt att få till nåt halvkasst…😁

Övergrym Q Elite med styrka, vrid, slams, balans, puls, kontroll, koordination, styrka & spänst! 👌⚡️

KB, hantel, bosu, band x, deadball, BW & rep… helmatt och sjöblöt.

Q Elite – Propheton

Warmup: BW Complex

—— 5/5, 3 Rounds —

DB16 deep stance squat curl L/R

MB kneejump + slam (stance)

• BW alt kintwist n lift

KB16 stanceswitch swing/BU clean + BU press L/R

Bosu/KB lunge w knee-band L/R

• BW alt under scorpio turn

BW quad/leg out/ elbow back – elbow hipdip n legswipe opener L/R

Band sit thumbs back/back flys

• BW alt twist rollup

—- 60/4/4/4, 3 Rounds —

Rope V-sit in/out + V-sit side slams + V-sit in/out 

Rope side leg raises L/R

Rope leg raise to ceiling

— stretch, kin, twists, hang

Tor: Q Elite – Wettown +

Fet ihopmixad tung/blöt Q utförd av 2 grymma elite-gubbar..

KB28/24 & kroppsvikt, xtra core och 2 superblöt-pump-pulsiga 6 min finishers

Riktig BoOoOm!!

Q Elite – Wettown +

Warmup: BW Complex

—- 4/4, 4 Rounds —, 5200 kg

KB24/28 kneeclean n press L/R ( vari + back-sit / deadclean /snatch )

KB24/28 quadpull L/R

BW sit-thru AIR n s.leg jump ( vari fr.kick spin + s.leg tuck out/in )

BW elbow hipdip n legswipe opener L/R

—— ABSolution:  4/4/8, 2 Rounds —

KB24 ½ getup + legkick L/R

KB24 slasher + KB24 twist drop clean L/R + KB24 stance outside swings

——- 60/30-30 x 3

Treadmill run //KB20 RTW w touch

——- 60/30-30 x 3

Treadmill run //KB20 stance goblet core-hold

— stretch, kin

Tis: Q Elite – Blax Weiss SC

Q…precis lika go, tung, grym och blöt som alltid..

Feta KB komplexer vs BW galore.. + 3 svinjobbiga löp/KB som avslutning..

Q Elite – Blax Weiss SC

Warmup: BW Complex

—- 4/8, 2 Rounds —-

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW frontkick spin (n s.leg side tuck out/in) L/R

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW s.hand glideplank- diamond pushup L/R

KB24 Blax S Complex

— Hike clean/ low squat- revlunge- kneeing deadclean- sideclean L/R

BW elbow hipdip n legswipe opener L/R

——- 60/30-30 x 3

Treadmill run //KB20 slasher

Treadmill run //KB20 stanceswitch clean n press

Treadmill run //KB20 skullhold n curl

——- TAB 1: Treadmill run 11-14// KB varis- stanceswing, oh hold, skull hold

——- TAB 2: Treadmill run 12-15// KB varis- stanceswing, oh hold, skull hold

Mån: Q Elite – Blax Weiss Mini

Lite morgontidsstress innan jobb..så fick bli en bantad version av dagens Q..

Men jeeeessuuusss… Härligt go, blöt och pulsig..

Långa KB Complexer varvat med luriga/tunga kroppsviktsbravurer..

Och löpning fick utgå…

Q Elite – Blax Weiss Mini

Warmup: BW Complex

—- 2/8, 2 Rounds —-

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW frontkick spin n s.leg side tuck out/in L/R

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW under salsa twist pushups L/R

KB Blax Dbl Complex

— Hike clean/ squat alt revlunge- alt deadclean- alt dbl sideclean

BW elbow hipdip n legswipe opener L/R

——- Finisher 8/8/8x 2 Rounds

KB20 slasher

KB20 stanceswitch clean n press

KB20 skullhold n curl

Lör: Q Elite – Quicktown

Snabb, tung och Q-god liten minröjare..

Less is more.. 4 rundor med 2 KB + 2 nya ultrasköna BW + löpning..

Hur bra som helst.. Igen.

Q Elite – Quicktown

Warmup: BW Complex

—- 4/4, 4 Rounds —, 3200 kg

KB24/28 kneeclean n press L/R

KB24/28 quadpull L/R

BW sit-thru AIR n s.leg jump

BW elbow hipdip n legswipe opener L/R

TAB 1:

Treadmill run

TAB 2:

Treadmill run

— stretch, kin

Tor: Q Elite – Hoexica

Lysande go och nytt Q upplägg..

3x KB24, 3x band, 3x BW & tab-löpning 🙂

Styrka, puls, balans, vrid, kontroll, rörlighet, lyft och löpning..

Superblött..

Q Elite – Hoexica

Warmup: BW Complex

—– 5/5, 2-4 Rounds —

KB24 dyn slasher

KB24 dyn row – stance switcher

KB24 BU walk L/R

+

Band crabturn n OH press + quad OH press L/R

Bosu/band s.leg RDL w band close touch L/R

Band stance flag press + twist L/R

+

BW under salsa twist pushups

BW dynamic frontkick spin

BW alt sit-thru- crunch d/u

—– Finisher :

TAB 1: KB64 farmhold // treadmill run medium

TAB 2: KB32 deadrow + deadclean hold // treadmill run medium

— stretch