Tis: Q Elite – Keer Union

Hooooly smoke…den blev det tryck i!👍.. igen 😁

Nya utmanande komplexer/kombos.. xtra core och 2 riktigt jobbiga löp intervaller.. puh

Q Elite – Keer Union

Warmup: BW Complex

—— 4/4, 3 Rounds —

KB Martino flow

• Stance twistclean- stance squat- side clean L/R

BW crabturn- crawl/ elbow dip/pushup L/R

KB Sportsler flow

• d.clean/revlunge- kneeing clean/press- hipturn back- up L/R

BW elbow sit-thru L/R

—– ABSOlution: X 2

OH Pole alt x-knee flag dip/raise

BW side jack-knife L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean + varis

Sön: Q Elite – Ghepard

Härlig (?!?😁 ) go söndagsträning innan bronsmatch..

5700 kg KB + ring push/pulls & BW flow…

Tisdag, repris med bara 2 rundor och de tänkta löpintervallerna 👍😉

Q Elite – Ghepard

Warmup: BW Complex

—– 4/4, 3 Rounds —-

KB32 stance deadlift- deadrow- deadpull goblet squat L/R

KB20  Ghepard flow

dead sideclean- side clean/switch- press- 

• outside revlunge- sideclean dead/ape jump

+

Ring pushup w OH drive

Ring lawnmover pull n twist/s.hand plank L/R

BW flow – tilt/hero swipe- sit-thru reach-  crabturn 360/scorpio/low lunge twist- back L/R

—— ABSolution: 8/8, 3 Rounds —

KB oh press- pilates boat

KB kneeing up-chopper L/R

BW side jack-knife L/R

—- stretch

Tor: Q Elite – SpiroCast

Precis lika jäkla över-bra som alltid… Nya feta kombos, tyngd, puls och härligt matt efteråt 🙂

4,2 ton KB, BW, slams & löpintervaller..

Q Elite – SpiroCast

Warmup: BW Complex

—- 2/4/4, 3 Rounds —- 4,2

KB32 dead row 2- deadjump- dead pull-catch- goblet stance/roll d/up

KB24 kneeing swing- clean- press- snatch + BW splitswitch

BOX – pike press + s.leg pushwalk – sideplank L/R

BW X-leg touch – hipdrive/twist alt L/R

MB/Bosu s.leg slams L/R

——–‌ ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌stance‌ ‌rtw‌ ‌//‌ ‌stance clean/switch OH hold‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB24‌‌ ‌ ‌deadclean‌ ‌//‌ hang clean 

—- stretch

Tis: Q Elite – Bit-Bite-3

Blöt, go & snabb Q Elite a la nyårsraketer..

Kicks, BW, KB, box i 3 rundor.. explosivitet, puls o rörlighet..

Finisher med skipulls & airbike.

Boooom och Gott slut

Q Elite – Bit-Bite-3

Warmup: BW Complex

— 4/4, 3 Rounds —

Boxick 8/16+ BW revlunge/scorpio- back- switch

KB ½ eight stancecatch- clean/twistpress

Box vari 16/32 + BW squat/twist- hamstrech

—- Finisher: 16/16 , 3 Rounds — 

Skipull – side, twist-stance, switchswipes L/R

Airbike legs max

Q Elite – ParaFex

Helt nytt Q upplägg. ( Ja det går, outtömlig kreativitet/variation )

KB32, K08, KB20, BW, skipull, löpning & assault bike.

Pulstoppar Kan man säga  Brutal.

Q Elite – ParaFex

Warmup: BW Complex

—– 5/5, 3 Rounds —

KB32 stance hike switch/stance clean L/R

• K08 stancesquat/rev lunge -pull+ dig swipe L/R

KB20 halo swipes n sideswing squat L/R

• K08 (+ s.leg squat touch) RDL touch L/R

+

TAB 1 alt 2 alt 3

—-

TAB 1: skipull // BW teacup n twistsquat + ham stretch

TAB 2: treadmill // BW quad elbow up/down (vari quad-touch, s.hand plank hold) 

TAB 3: assault bike // BW legraise twister

—- stretch

Tor: Q Elite – Krimler XD

Riktig torsdagsknäckare.. ny blytung Q Elite.

4,6 ton KB + kroppsvikt = sjukt jobbigt.

Tunga kombos, puls & uthållighet…

Q Elite – Krimler XD

Warmup: BW Complex swipes, twists + airbike

— 4/4, 4 Rounds —- 4,6 ton

KB24 dbl – stance deadlift L/R- bent over row- sprawl/tuckin- hike outside swing- ctrl pushup

+

BW dyn frontkick- crabturn reach- spider pushup- scorpio flow

+

— recovery/stretch — 

Hiptilt fly oh, cosack glide

—– Finisher: X 2 1,3 ton

KB24 dbl hike clean + sideclean switch 4+8

KB28 dbl ½ bridge OH alt drop-pushup 4+4

Rings – pullup hold, s.hand bridge hold, hang

— stretch… kinstretch, hips, twists, ham, quads