Tor: Q Elite – MD Fraklo

Brutalt go(?!??!) ny Q Elite… Som alltid en övergrym skön mix av allt.

KB, BW, bosu, band, core, balans, puls & löpning… massa nytt.

Och helt slut efter 😉

Q Elite – MD Fraklo

Warmup: BW Complex

—— 6/6, 2 Rounds —-

Bosu/H.Band squat pressup

Bosu sit + KB BU press L/R

KB Fraklo Complex

swinge/lunge – swing/snatch- ½ eight squat- 

RTW/ hook lunge- stance toe-squat – switch

• BW sit-thru crunch L/R + scorpio flow 

KB Fraklo Complex

swinge/lunge – swing/snatch- ½ eight squat- 

RTW/ hook lunge- stance toe-squat – switch

• BW pushdown- low sit-thru- pushup

——–  ABSolution: 10/5/10/10 x 2

KB dbl leg sideswipes & raise & press + crunches

Plate/BW pilates halo n twist

——–  60/30+30 x3

Treadmill run // KB stance swingpull

—- 60/30+30 x3

Treadmill run // KB outside dbl grip stance switches

— stretch

Tis: Q Elite – Frippel SC

Q Elite en vanlig go tisdag…

3 riktigt feta & funktionella rundor KB complex, TRX Rip, Band x, kroppsvikt de luxe..

Plus 3 bitande rundor core, core,core & assaultbike…  Blött, genomtänkt och svinjobbigt!!

Q Elite – Frippel SC

Warmup: BW Complex, quad twist, s.calf jump

—- 4/8, 3 ROUNDS  —-

KB Frippel Complex L/R

Hike stanceswitch clean- stance toe-squat- stance outside swing-

BU halo/front lunge- snatch- press – rtw to squat

+

TRX Rip power side twist-shots L/M/H L/R

TRX Rip backslash w hipdrive L/R

Band kneesit OH-pull L/R

Band/KB arm-raise flys

BW low glide – alt touch out- pushup- dog/dolphin

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

—– Core/ Finisher: 8/8, 3 ROUNDS 

BW X-crunch + X knife L/R

BW (pole hold) flag-drop 4

BW (pole hold) corkscrew

Assault bike 40

—- stretch, hang, kin…

Mån: Q Elite – Black Tab 7.0

Lör: Q Elite – Pantiera Black

Lördag.. och äntligen.. fick de 2 supergubbsen (med redan ömma kroppar) dundrat på en fet fet repris av torsdagens grymme-Q!!

Tyngd, koordination, balans, CORE, styrka, puls, twistar & löpning…  BAM BAM BOOM! 😉

Q Elite – Pantiera Black

Warmup: BW Complex, flex, twist

—— 4/8, 3 Rounds —

KB24 lunge to standing clean – sideclean – alt side (3rd w press)

BW diamond pushup – spider

KB24/Bosu rtw to squat

BW kneekick- V-sit – lift/touch

KB24 halo to alt front stance outside swing

BW beast skater

— AbsoCore-Finisher : 8/8 x3 

KB32 dbl quad row + dead stance lift

Bosu/Bulgarian 5-5-10 + off

—- 60/30+30 x3

Treadmill run // Bulgarian hi pull/ spin hi pull // KB24 stance goblet hold

—- 60/30+30 x3

Treadmill run // Bulgarian stance twist pull // alt s.leg // KB24 stance deadpull hold

—- stretch, kin, hang 

Tor: Q Elite – Pantiera Black

Lysande go/tung/pulsig Q-rökare.. plus massa core/balans/löpning!

Helskotta vad jag orkar pressa mig själv! 👌💪⚡️

BoOooOOM!

Q Elite – Pantiera Black

Warmup: BW Complex, flex, twist

—— 4/8, 3 Rounds —

KB24 lunge to standing clean – sideclean – alt side (3rd w press)

BW diamond pushup – spider

KB24/Bosu rtw to squat

BW kneekick- V-sit – lift/touch

KB24 halo to alt front stance outside swing

BW beast skater

— AbsoCore-Finisher : 8/8 x3 

KB32 dbl quad row + dead stance lift

Bosu/Bulgarian 5-5-10 + off

—- 60/30+30 x3

Treadmill run // Bulgarian hi pull/ spin hi pull

—- 60/30+30 x3

Treadmill run // Bulgarian stance twist pull // alt s.leg

—- stretch, kin, hang 

Tis: Q Elite – MAP Sastry

Osså en riktigt fet tisdags-rökare…

Kontroll, core, balans, tyngd, core, styrka, mer kontroll, mer balans, puls..

Xtra dundergrym ABSolution med nya movs.. Och löpintervaller varvat med KB..

Done! 😉

Q Elite – MAP Sastry

Warmup: BW Complex + TRX Rip hold, swipes

—— 10/10, 3-4 Rounds ——-

KB24 dbl s.leg gorilla row L/R – ladder 10-8-6

KB24 dbl  stance toesquat L/R – ladder 10-8-6

KB band/Bosu – s.leg circles + s.leg balance L/R

TRX Rip OH front raises L/R

Band side sun solution front/back n L/R

Rope quickpush/slams w jumpswitches)

— ABSoloution: x 2

BW plank elbow down- s.leg tuck-in FLOW

KB light – BW X-jackknife L/R

BW leg swipes over KB

—- 60/30+30 x3

Treadmill run // KB20  alt long halo 

Treadmill run // KB20 alt sideclean n strict press 

—- stretch, kin, hang