Lör: Q Elite – BR.Ae.M

En riktigt tidig påsk-smäll a la Q Elite ! 😉

Tom så att löpningen på slutet va det bekvämaste… 3 varv med tung KB varvat med nya brutala BW movs…

Sjöblött de luxe…

Q Elite – BR.Ae.M

Warmup: BW Complex

—– 2/8, 3 Rounds —

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

• BW alt beast skater 16

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

• BW s.arm blast-off L/R 16

KB24 Braem Flow

D.lift- d.snatch- hike/clean/lunge- kneeing press/windmill- dyn cl/squat up- glide plank L/R

• BW rolldown – L-under + legkick touch -rollup pushup- dog

—- TAB

KB24  alt outside stance-swing (dbl grip) // Treadmill run

KB24 stance goblet hold dead-crunch // Treadmill run

— stretch, hang, kin

Tor: Q Elite – Pharitoria BIN

Ka-boom!

Q Elite – Pharitoria BIN

Warmup: BW Complex

—— 5/5, 3-4 Rounds —- 

KB24 dyn deadsnatch/revlunge

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

KB24 deadclean- ½ squat-stop-  up n press

• BW crab cross crunch ( elbow-knee locked)

—–TAB: x 2

Treadmill run//  KB stance (alt leg) RTW w stop // snatch oh hold

Treadmill run// KB stance goblet hold crunch // stance pull n hold

—– PushFinisher: 5/5 X 2

KB32 dbl alt ½ bridge floor press

Stretch, kinstretch, hang

Tis: Q Elite – Haymatic

Superblöt pump-flow-pulsig Q a la tisdagsledig 😁

3 rundor KB & BW + 3 rundor löpintervaller med kinvara 10/bulgarian..

Grym varierad träning 👌💪

Q Elite – Haymatic

Warmup: BW Complex, s.leg inch/swipe, bike

—— 5/5, 3 Rounds —-

KB20 outside wide ginga swings 

BW fr.kick – broken scorpio pushup

KB20 alt hike switch/clean/revlunge/kneeing press

BW rolldown – L-under + legkick touch -rollup pushup

+

BW superbird mobilty – swipe/ pidgeon hold

———- ———- ———-

60/30+30 x3:

Treadmill Run // Bulgarian hi pull/ spin hi pull

60/30+30 x3:

Treadmill Run // Bulgarian long halo + flag n oh raise

60/30+30 x3:

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

— recovery stretch

Sön: Q Elite – gRimmer 

Holy Moly… bad-ass Q as usual! 😁💪⚡️  (5600 kg förutom all tung BW o band… planen med en lättare flow sprack haha)

Hike, air bike, clean, lunge, switch, BU, snatch, halo, swipe, swing, glide, pushup, scorpio, twist, flow, pump, dbl step, frontkick, air crab, dropper, russian, superman, hollow, press, core, pull, finisher… stretch…

Finito! 👌

Q Elite – gRimmer 

Warmup: BW Complex

—- 4/4, 2 Rounds —- total 5600 kg

KB20 GRimmer flow 

• Hike switch/clean- revlunge- kneeing dead clean- standup
• Snatch- stance switch dbl/ BU – side clean squat

BW low glide plank pushup- L-under + legkick touch – back

BW sit-out- over scorpio turn

KB20 halo – outside stance squat alt L/R

BW air crabturn- sit-thru L/R

Bosu/Band dbl step-fr.kick L/R 

Band Medium n Hard – stance hold n pull

— Recovery BW elbow dog – pidgeon n swipe

— ABSolution: 4/32/8, 2 Rounds

KB BU russian 4 – OH hollow plank

KB twist-droppers

BW superman plank – forw/rev

—- Finisher: 8/4/8, 2 Rounds

KB24 dbl deadpull

KB24 dbl hike clean

KB24 dbl hollow plank press

—- stretch n twists n hang

Tor: Q Elite – Etilette M

Ordningen återställd. Sats igen!

Blytunga 3 ton med 32:orna, 60 spins med 37:an .plus kroppsvikt, TRX Rip, bosu, core & repslams..

En helt vanlig go Q mao..👍💪👌

Q Elite – Etilette M

Warmup: BW complex

—- 4/8/16, 3 Rounds  —

KB32 dbl deadlift- (+ alt bent outside row) jumpthrou 2- decksquat- legraise

Bulgarian spin sidesquat + spin L/R

Bulgarian oh twistlunges

BW alt hi & lo salsa plank- pushup + low lunge/X-touch/(sidestep-) fr.kick/spin

Bosu/TRX Rip sidepull L/R

—- Finisher/ABSolution: 8/8, 3 Rounds

KB 32 renegade row + quad row

KB 32 dbl ½ bridge alt press

• BW side jack.knife L/R
• BW lying alt cork screw

Rope sitting in/out slams + twistslams 32/16

— cooldown

Soft light Treadmill

Stretch, twists, kin

Tis: Q Elite – Ketsica TR

Härligt lagom “go” Q Elite ( och förhoppningvis sista dagen på mediokra o slitna NW-gym)

En KB28, tungt band, BW-komplexer, trasigt rep, massa core & drag… vad kan gå fel? 😉

Q Elite – Ketsica TR

Warmup: BW Complex + bosu balance

—— 4/8/16, 2 Rounds —-

KB28 hike clean/squat- deadclean/press L/R

Band twist oh pull L/R

BW quadpress 3- sitout X-leg touch 3- pushup 3- X-knee glide 3 L/R

KB/BW anchor- X-knee leg raise + corkscrew 

Rope side stanceslams L/R + twist big slams L/R

KB28 alt stance swing 16

—– Finisher: 8/16, 2 Rounds —

KB32 renegade row

Band stance pull L/R + stance push L/R

BW quadpress 32

— stretch, Bosu balance