Tis: Q Elite – Propper RPX

Ja där va inte kroppen återhämtad sen söndagens brutal-Q..

Jösses va tungt..  men 2 feta rundor Q godis, 2 rundor ultra-core och 2 rundor löpning..

Blött. Superblött.. 

Q Elite – Propper RPX

Warmup: BW Complex

—– 4/8, 2 Rounds —-

KB24 Propper Complex

Stance hikeswitch BU clean- stance deadpull- deadclean/lunge- kneeing press L/R

BW low glide- pushup + tuckin- sit-thru/over kick 2

MB alt stanceslams n sprawl

+

Band small – kneeing (and sitback) row/out L/R

Band small – s.leg/kneeup OH pulldown L/R

+

BW hollow/fr.kick/stance backjump up 2- V-sit -hang-  lift/touch 2

—— ABSolution:  4/4/8, 2 Rounds —

KB24 ½ getup + legkick L/R !!!

BW elbow sit-thru ctrl L/R

BW 2-point crabturn ctrl L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 BU stance halo n stance goblet catch // Treadmill run

—- stretch

Sön: Q Elite – Propper Exit

Q Elite – Propper Exit

Warmup: BW Complex

—– 3/6/12, 3 Rounds —-

KB24 Propper Complex

Stance hikeswitchclean- stance deadpull- deadclean/lunge- kneeing press L/R

BW low glide- pushup + tuckin- sit-thru/over kick 2

MB alt stanceslams n sprawl

+

Band small – kneeing( and sitback) row/out L/R

Band small – kneeing pulldown L/R

+

BW hollow/fr.kick/stance backjump 2- V-sit – lift/touch 2

—— ABSolution:  6/6/12, 2 Rounds —

KB24 oh pullover + BW corkscrew- BW dyn air leg kick L/R

KB24 dbl legtwist n raise + crunch

KB24 dbl outside/ torito swing + hold

— Xtra Finisher: 10/10, 3 Rounds —

MB wall sideslams L/R

BW wall-plank-quad

— cool down 😁: X 2

KB92 farmhold

Treadmill light jogg 60s

—- stretch

Tor: Q Elite – Bitsk

Bitsk.. så som de flesta Q de senaste 10 åren.. 😉

Tyngd, puls, lurigheter, flow, hopp & rörlighet… plus tung core.. OCH hela 4 pulsiga TAB rundor med KB & löpning..

Riktigt blött och pulsigt.. Puh

Q Elite – Bitsk

Warmup: BW Complex

—— 4/8/24, 2 Rounds —–

KB slingshot revlunge

BW sit-thru – ½ scorpio touch- back/squat jump

KB shin halo- hipdrive- frontlift- back L/R

BW pushup- tuckin/sit-out- handswitch(air) – back L/R

Band floor OH-pull

Skipull swipe/lungekick 12/12

—— ABSolution:  8/8/8, 2 Rounds —

KB24 oh pullover + corkscrew- dyn air leg kick L/R

KB24 V-situp + X-bride leg kick L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 alt BU stance halo // Treadmill run

TAB 3:

KB20 deadsnatch OH hold s.leg // Treadmill run

TAB 2:

KB20 stanceswitch outside swing // Treadmill run

—- loooong stretch 

Tis: Q Elite – Fillinger MX

Nä men.. lite go puls, rörlighet, hopp, styrka, kontroll och löp-intervaller en tisdag em i vårhettan 😉

KB complex, bodyweight, band, bosu, rep… och KB/treadmill..

Q Elite – Fillinger MX

Warmup: BW Complex, airbike, skipull

—– 4/8, 3 Rounds —-

KB FMX Complex 

Stance d.clean – snatch- revlunge/outside swing- clean/twistpress- stance switch squat

BW frontkick n s.leg side tuck out/in + deckroll alt L/R

Band small – kneeing row/out L/R

Band small – kneeing pulldown L/R

Bosu – s.hand plank + Rope quickies 16/16 L/R

————————

TAB 1:

KB20 stanceswitch rtw w stop // Treadmill run

TAB 2:

KB20 BU stance halo n stance goblet catch // Treadmill run

Sön: Q Elite – Sunride

Hahahaha skön söndags-light-löpning/KB va planen..

4 blöta o besvärliga rundor 60/30.. 6600 kg KB i rörelse varvat med löpning..

Avslutades med 4 omgångar KB 100 farmhold och stretch/recovery..

Brutalt!!!

Q Elite – Sunride

Warmup: BW Complex

—– 2 Rounds —- 6640 kg

60/30+30 x 3

KB20 dbl torito swings // Treadmill run

KB20 rtw w stop // Treadmill run

KB20 BU halo n swing // Treadmill run

60/30+30 x 3

Treadmill run // KB20 dbl torito swings 

Treadmill run //KB20 rtw w stop

Treadmill run //KB20 halo n swing

— KB100 farmhold + recovery BW flow/stretch x 4

Lör: Q Elite – Saturfire

Lördags-Q a la brak, eld och duns…

Först 45 min rask PW hela vägen till gymmet i vårsolen…

Sen 4 astunga rundor KB, bosu, band, BW.. hikes, press, twistglides, backflys, slingshots, sprawl

Därefter 2 rundor tung core & slams..

Avslutades med 3 finisher-rundor… KB64/32/24 och snabbare löpning..

Volia!!!

Q Elite – Saturfire

Warmup: BW Complex

—– 4/4, 4 Rounds —

Bosu/H.Band squat pressup

KB24 dbl hike clean + alt press 2 + torito swing 2

BW low twist-glide-plank

Band/KB backfly + arm-raise swipe/L/R

KB24 alt slingshot lunges

BW/Bosu sit-thru n s.leg sprawl L/R

—– ABSolution: 6/12/24 x 2

KB24 dbl hold alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

Bosu s.leg powertilts L/R

Rope dbl slam-lunge/kicks L/R

—– Finisher:

TAB 1: KB64 farmhold // treadmill run 

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

TAB 3: KB24 oh hold n goblet stance hold // treadmill run 12-15

— stretch