Tis: Q Elite – PASQ 4

Veckans tema… Pure BW.. blev 4 riktigt tunga, finurliga och blöta block med enbart långa BW komplexer.

3 rundor orkades/hanns med… + 3 rundor lika grym ABSolution och lite xtra stretch/twists.

Helt matt 😅👍💪

Q Elite – PASQ 4

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

—- 2/2, 3 Rounds —-

1: BW inch- lunge/X-touch/sidestep- fr.kick/spin/leg kick touch- scorpio- inch

2: BW squat- crawl- rolldownpushup- elbow sit-thru- elbow pushup- squat/roll up

3: BW kneejump- vknja f/r lunge- wide sq twist- crabturn- shintwist- finger lift- back

4: BW quadjump 2+legswipe 2- sprawl/ sideplank pushup 2- squat- swingsit-sit twist reach 2 

—– ABSolution: 4/8, 3 Rounds

BW/Bench alt X-leg flag down

BW alt knee twist hollow

BW/Bench swim-kicks

BW s.hand crabturn + legkicks 8 L/R

—- stretch, kinstretch

Lör: Q Elite – Palconi PAX v2

Riktig  superlördag med Q Elite DUO!

Lite mer, lite blötare, lite tyngre.. 4 feta rundor med lång och grym KB24 komplex, kroppsvikt & rep.

2 starka, men matta gubbs när allt var klart 😉

Q Elite – Palconi PAX v2

Warmup: BW Complex

—– 4/8/16, 4 Rounds —

KB24 Palconi Complex II

• d.clean- sideswing out- halo/twistsquat 2 L/R
• pushup- stance d.row- hike clean/front + rev lunge
• knee press- oh sitout- clean/squat up

BW sideplank pushups L/R

BW ½ roll alt knee twisters (+ s.hand crabturn)

BW fr.kick spin n legjump touch L/R

BW superbird mobilty – swipe/ pidgeon

Rope sitting in/out slams + twistslams 32/16

— Stretch

Tor: Q Elite – Palconi PAX

Fullkomligt lysande upplägg… och svettigt brutalt

KB24 komplex, kroppsvikt och lite rep i 3 blöta rundor

Q… 👌✨💪

Q Elite – Palconi PAX

Warmup: BW Complex

—– 4/8, 3-4 Rounds —

KB24 Palconi Complex II

• d.clean- sideswing out- halo L/R
• pushup- stance d.row- hike clean/rev lunge
• knee press- clean/squat up

BW sideplank pushups L/R

BW ½ roll alt knee twisters

BW fr.kick spin n legjump touch L/R

BW superbird mobilty – swipe/ pidgeon

+

Rope sitting in/out slams + twistslams 16/16

— Stretch

Tis: Q Elite – Palconi Rox

Booom!.. tung och övergrym KB complex, supertwists, rip play, tucks, slams, airbike & core de luxe..

En helt vanlig go tisdags-Q mao 😁👍

Q Elite – Palconi Rox

Warmup: BW Complex

—– 4/8, 3-4 Rounds —

KB24 Palconi Complex 2

• d.clean- sideswing out- halo L/R
• pushup- alt row- dbl hike clean/ squat- stance twist 2

Band stance power-twist L/R

TRX Rip CTRL stance OH bent-twistreach- stance backstep outside backslash L/R

BW tuck sidejumps 8- sit-out- leg up/out L/R x 2

Deadball stance slam n sprawl

—– ABSoFinisher:  x 2

KB floor hold – BW hollow plank n frog-crunch +  alt BW corkscrew 8/8

BW back pullup 4

Assault bike – max // Skipull alt outside stance

— light treadmill running

— stretch, kin, dog, low lunge

Sön: Q Elite – Volture

Q Elite – Volture

Warmup: BW Complex, airbike

—- 4/8/16, 3 Rounds —-

KB24 full corkscrew twister L/R

• Band/Bosu dbl step L/R 16/16

KB floor hold – BW hollow plank n frog-crunch +  alt corkscrew 8/8

• Rope alt cosack quickies/ slams 4×8

Band flag + knee raise L/R

• Rope/KB curl out

—- Finisher: 4/4/16/16, 3 Rounds

KB32 dbl alt row n pushup + torito deadlift

Rope sitting twistslams + in/out slams 16/16

—BW active recovery – kinstwist, V-sit etc

Tor: Q Elite – Pitchman:Six

Mmm Q Pitchman:Six…

Twistas, revolver, shin, rip shots, dbl step, balance, core, slashes, skipull, jumps.. osså lite lätt löpning

Puuuhh… Blött 👌💪

Q Elite – Pitchman:Six

Warmup: BW Complex

—– 4/8, 2-3 Rounds —

KB shintwist- hipturn- squattwist up- twist press L/R

PM sit-thru n pull L/R 8/8

TRX Rip/Bosu dbl step n shoot L/R 8/8

+

KB dbl revolver swings 8/8

PM beast lat press L/R 8/8

TRX Rip/Bosu s.leg backslash/up slash L/R

— ABSolution: 8/16 X 2

Bosu/PM hold 8/16 L/R

TRX Rip step up/down L/R

—- Finisher: 16/2 x 2

Skipull vari – stancejump swipe // dbl outside rev lunge

BW fr.kick spin – stance jump + kneedip -alt side

—Treadmill light running // BW stretch

— stretch