Lör: Q Elite DUO – Redux Wake

Ram, bam, boom…. Q Elite DUO som hette duga…🔥😁

Tyngd, puls, spänst, twistar, ben, pressar, puls, hopp, core, slams, statiskt, balans, löpning.

Supergrym Q med vapendragen! 👍👌💪

Q Elite – Redux Wake

Warmup: BW Complex

—— 4/8, 2 Rounds —-

KB Redux Complex 1

• Sideswing 3- stance squat- stance drop/goblet

• BW deckroll- legsup- fr.kick/stance jump back

• Bosu mtn climber + jump-squat

KB Redux Complex 2

• s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

• BW pushup +½ tuck- alt sit-thru

• Bosu kneeing cosack/kneeing slam + X-plank L/R

KB Redux Complex 3

• ½ kneeing op dead clean- halo – kneeing 180 swipe
• BW dyn fr.kick – flip switch L/R
• Bosu s.leg Rope dbl twist slam

—– ABSolution: 32/16 x 2

Bosu – s.hand plank + Rope quickies 32/32 L/R

Bosu – plank dip L/R

—– Finisher: 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadrow + deadclean hold

Tor: Q Elite – Ki:Bionic

Holy moly, holy moly…. En riktigt go Q-rökare inklusive allt. 👌🔥💪

Tyngd, koordination, puls, spänst, speed, slams, rörlighet, ultra-core, farmhold, löpning o finisherpuls!!

Ka-Baaaam! ⭐️⭐️⭐️

Q Elite – Ki:Bionic

Warmup: BW Complex

• Halo- rolldown/inch- pushup- fr.kick/cosack/ham- back

—– 4/8, 2 Rounds —

KB24 s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

• Bosu dbl step + dead slam

KB24 stance outside swing- clean- press L/R

• Bosu mtn climber + jump-squat

BW pushup +½ tuck- X-touch/X-split ( alt sit-thru)

• Bosu/BW stance squat- ½ deck- switch

KB24 kneeing 180 swipe 

• Bosu cosack/kneeing slam + X-plank L/R

—— ABSolution:  4/4, 2 Rounds —

KB24 oh pullover- V-leg crunch- leg kick L/R

KB24 situp + X-bride leg kick L/R

—— Finisher:  ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB out clean hold // oh hold

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB halo // RTW touch

— Stretch

Tis: Q Elite – Van BarKiX

Ny lysande Q Elite… 4,6 ton KB + BW + boxkicks och extra core/finisher..👌

Tunga bentwistar, giftiga pressar och rörliga BW flows..

Blött så det rann på bosu och golv… 😁💪🔥

Q Elite – Van BarKiX

Warmup: BW Complex

—– 4/4, 4 Rounds —

KB24 Barmix Complex L/R

• ½ eight – twist stance squat alt L/R (2nd&4th slingshot)
• outside rev lunge alt L/R
• floorpress n ½ getup L/R
• dbl quadrow n X-touch
• dbl jerk + alt down/up

BW swingsit-sit twist reach -alt

BW sit-thru- reach- scorpio- sit-thru n back L/R

+

BOX Kicks max 16

—– ABSolution/Finisher: 16/16 x 3

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

Bosu – plank dip L/R

Ski pull vari single/dbl- side pull L/R

— stretch

Lör: Q Elite DUO – Lambino

Tung och blöt lördagskanon med goa vapendragaren 🙂

4 rundor fet KB complex, ilskna MB slams, TRX, BW flow…

3 rundor core/arm-finisher..

Q Elite – Lambino

Warmup: BW Complex

—- 4/4, 4 Rounds —–

KB dbl Lambino Maker Complex 2 alt 4

• Pushup- tuckin- quadpull 
• hike swing/clean- squat
• alt press- alt rev lunge

MB stance push 2- oh slam- pushup- spider plank 2

TRX X-bridge hold – crunch L/R

BW quad twist 2- sit-thru situp/ rev scorpio flow vari

——- ABSolution: 8/8,  3 Rounds  

KB dbl  legraise n alt drop + legraise + crunch

Plate big discus L/R

BW kneekick- kin/fly + leg twist alt L/R

— Stretch

Fre: Q Elite – Lambino

Sweet sweet Lambino… not 😉

Tidig och tung morgonrökare med KB complex, MB slams, TRX, BW och en jäkla massa puls & core..

Baaam!

Q Elite – Lambino

Warmup: BW Complex

—- 4/4, 3 Rounds —–

KB dbl Lambino Maker Complex 2 

• Pushup- tuckin- quadpull 
• hike swing/clean- squat
• alt press- alt rev lunge

MB stance push 2- oh slam- pushup- spider plank 2

TRX X-bridge hold – crunch L/R

BW quad twist 2- sit-thru situp/ rev scorpio flow vari

——- ABSolution: 8/8,  2 Rounds  

KB dbl  legraise n alt drop + legraise + crunch

Plate big discus L/R

BW kneekick- kin/fly + leg twist alt L/R

— Stretch

Tis: Q Elite – CAD GRiM Mini

Ujujuj… blev en blöt och tung mini-variant på torsdagens fulltryckare.

KB40 komplex varavat med BW, 24:an, rep, bosu och skipull.

Riktigt liten killer!!

Q Elite – CAD GRiM Mini

Warmup: BW Complex

—- 4/8/16, 2 Rounds —-

KB40 row & suitcase lift L/R

BW Brasiliko Combox I

• Low tornado lunge- rev crabturn- switchswipe2- back L/R

KB24 sideswing- strict press- BU clean- stance outside/clean L/R

BW Brasiliko Combox III

• Sit-thru pushup2- crawl- rolldown pushup 2– back L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

—– ABSolution: 16/8/16 x 2

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

Bosu – plank dip L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

—- Xtra: 

Rope:‌‌ flag drop x 4