Sön: Q Elite – Brasiliko Combox

Q Elite – Brasiliko Combox

Warmup: BW Complex

— 5/4/3 ladder, 3 Rounds —-

KB dbl – pushup- renegade row- deadlift- s.clean/revlunge 2

KB kneeing band hold – BU press L/R

KB stance outside swing- clean- stance squat L/R

BW Brasiliko Combox I

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

BW Brasilico Combox II

• decksquat/legraise- rev fr.kick/dogpress- fr.kick- stanceback L/R

Rope dbl grip – side slams 10/8/6 L/R

—– ABSolution: 8/8/4 x 2

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

Bosu – plank dip L/R

Bosu – L-sit ( s.leg touch)

—– stretch, flow, kinstretch

Fre: Q Elite – Woe Trazor

Ny dunder-Q… Puls på allt..tom avslutande core..
Dubbla 24 superman, barbell flow ( den hade ingen sett innan 😅), TRX drops, spänstig BW, statiska ben och twistslams.. plus en brutal cote..
Nu är det fredagsmys..😁

Q Elite – Woe Trazor

Warmup: BW Complex

—— 4/4, 4 Rounds —

KB24 dbl hike alt superman

BB lance lift n halo L/R

TRX twist drop pull alt L/R

KB24 stance hold L/R ( 2,4 dyn stance squat)

BW elbow dip- pushup- fr.kick spin2 – squatjump

Rope twist slams L/R

—- recovery

BW side lean + leg lift + twist angel

— xtras/absolution : 4/4,  2 Rounds

KB24 situp + X-bride leg kick L/R

PM quad flys L/R

PM/Bosu – deadbug n sidepull L/R

— Stretch

Tor: Q Elite – SpinGRip

Ny lysande go Q Elite… balans, styrka, puls, spin, koordination, axlar, stabilitet, ultra-core, rörlighet, hopp, flow, löpning och stretch 🙂

Heltäckande de luxe… Vad mer behövs en torsdagsträning? 😉

Q Elite – SpinGRip

Warmup: BW Complex

— 5/5, 3 Rounds —

KB32 s.leg side deadlift n legswipe

Bulgarian37 spinsquat 2 n sidestance/clean L/R

BW spinkick2 + pushup + low lunge n sidestep2

Band/K08 alt straight pull n swipe L/R

–BW crabturn – bridge- squat/hamstretch- back

—- Mobility/ABSolution: 4/8, 2 Rounds

KB24 dbl twist- hipdrive ( brutal!!!)

BW sit-reach n over-flow

KB24 stance deadclean n close crunch L/R

— Finisher:

TAB1: treadmill // KB24 d.clean-press- sideclean-drop + vari

TAB2: treadmill // KB24 kneeclean- press- ½ windmill + vari

—- Stretch, kin, hang

Tis: Q Elite – Broetemann v2

Fet go uppgradering av gårdagens lysande Q..

Plusmeny med boxkicks, xtra core, xtra finisher

Boooom! 😉

Q Elite – Broetemann v2

Warmup: BW Complex – bike, heels, twist

—– 4/8/16, 3 Rounds —

KB ½ eight rev lunge slingshots 2 + ½ eight stance twistsquat w oh press

Rope s.leg spinslams/ dbl oh fly-slams

BW pushup- tuck/sit-thru- low lunge n touch- scorpio back- crabturn- twist n lift

+

Box kicks

—– ABSolution: 3/6 , 2 Rounds

KB24  s.hand hollow plank press + BW X-hold leg swipekick L/R !!! GRYM

Pole alt x-knee flag dip/raise

Bulgarian 6/6/12

—– Finisher: 16/32 , 2 Rounds

Skipull slam – rev lunge + kneekick L/R

Assault bike – legs

+

Xtra assault bike – just arms

— Kinstretch

Mån: Q Elite – Broetemann

Recept måndags-start: Brötrunda a la Q Elite..

4 rundor slingshots, rope slams och lysande bra kroppsvikt

2 rundor xtra core

2 rundor finisher, skipull, airbike, ropepull

Blött. Grymt. Slut. 😉

Q Elite – Broetemann

Warmup: BW Complex

—– 4/8/16, 4 Rounds —

KB24 ½ eight rev lunge slingshots 2 + ½ eight stance twistsquat

Rope s.leg spinslams/ slams/ quickies/ flys

BW pushup- tuck/sit-thru- low lunge n touch- scorpio back- crabturn- twist n lift

—– ABSolution: 4/8 , 2 Rounds

KB24  s.hand hollow plank press L/R

BW X-hold leg swipekick L/R

—– Finisher: 32/32/32 , 2 Rounds

Ski pull vari – swipe, side

Rope pull machine vari – hard, quick, s.hand

Assault bike – legs

— Kinstretch

Tis: Q Elite – Boscex

Bim, baam, boom…👍💪

Tung liten Q med stege ner.. KB40, BW, KB28, Bosu, BW, band, slams, core och löpintervaller..

Sjöblött och grym träning som alltid! 😊⭐️

Q Elite – Boscex

Warmup: BW Complex + airbike

—– 5/4/3, 3 Rounds , ladder down—-

KB40 deadpull-goblet squat +

• BW frontstep n s.leg side tuck out/in L/R

MB halo slam alt L/R +

• BW sprawl – dyn lion – V-tuckin – superman planktouch

Bosu/Band hold dbl step +

• BW/Bosu frontkick

KB28/Bosu BU s.leg drop L/R

• BW kneekick to alt X-leg touch lift  + s.hand dog

—Xtra /ABSoCore:  4/8/8, 2 Rounds 

MB sonnon slam + hold sitout/crunch/pullover L/R

KB24 dbl  legraise n alt twistdrop + crunches

——–‌ ‌

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

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB stance clean hold/ skipull

— Stretch

— Stretch