Ons: Q Elite – Draconic

Inte mkt att säga… ytterligare en ny strålande genomtänkt och grym Q Elite 🙂

3,7 ton KB.. PLUS en massa Bulgarian, TRX, BW, skipull & assaultbike..

Och massa positiva reaktioner 😉

Q Elite – Draconic

Warmup: BW Complex + skipull + airbike

—– 4/4, 3 Rounds —-

KB40 deadlift- dead-row- dead-clean L/R

KB24 stance hike- switch stance clean- stance outside-clean n press L/R

TRX MMA pull n twist plank L/R

Bulgarian twist GU- sit-thru pushup- hollow plank-  hipdrive n OH press- GD L/R

BW teacup- sitout/scorpio/sit-thru- backjump L/R

BW frog bounce 32

——– Finisher: 32/32, 3 Rounds

Bosu s.leg Skipull swipe L/R

Assault bike – medium

— stretch, kinstretch

Mån: Q Elite – Kai Busa

Bam, Ram, Boom…  brutal liten rackare minsann 😉 Och en hel del nyfikna ögon och kommentarer.

Ny gotte-Q med single 24:a, Bulgarian, BW & kicks

Sjukt blött och pulsigt!  Och hur bra som helst..

Q Elite – Kai Busa

Warmup: BW Complex, bands, airbike

—- 4/4, 3 Rounds —-

KB24 revlunge BU clean- BUstandup- revlunge clean- press- lowdown windmill L/R

Bulgarian37 sit-thru pushup 2 – russian down/up L/R + oh‌ ‌hollow‌ ‌plank‌ hold

BW s.hand sprawl- twist/dip- s.hand dog- hindu pushup L/R

+

BW Kin- knee dip- angel fly L/R

—- Xtra : 3 rounds—-

KB24 rtw stance switch forw/rev 16

Boxkicks 8

— stretch, kinstretch, TRX hang vari

Lör: Q Elite – Grutch-e-Drone

Yes… äntligen! En synkad lördag på de grymma gubbarna 😉

Go fet Q-batalj a la duo.

Tunga KB, rep, tunga BW, TRX, core & löpning

Puh… 😉

Q Elite – Grutch-e-Drone

Warmup: BW Complex – teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 4/4, 2-4 Rounds —

KB24/20 halo slasher 2- close pushup – rev lunge/ oh twist 2

BW inch- low lunge/ dyn cosack/  inner twist L/R

Rope long twist slam 8/8

BW ctrl flow sit-out – scorpio flow

TRX side split/squat n split/pull L/R

BW sportler– pushup- tuckin- 2step (2nd w low archer-touch)

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian 8/8/16 !!!👍

——–

TAB: treadmill // KB24 stance rtw // dyn twistpull

TAB: treadmill // KB24 hand deadclean // oh hold-kneeup

Tor: Q Elite – Parisitov

Härligt brutal liten torsdags.jäkel.. 😉

KB24, PM, Bosu, BW, KB32; rope, TRX Rip.. i en grym mix!

Tyngd, puls, speed, rörlighet, koordination & core

Q Elite – Parisitov

Warmup: BW Complex

—- 4/4/8, 4 Rounds —-

KB24 Parisitov Complex  L/R

– hike snatch xtra w press)

– clean/rev lunge

– outside stance swing

– cleanswitch/squat

PM/ Bosu L/R

• Pull + dbl step varis 8/8

BW Complex

• Fr.kick/scorpio -to
• Spider pushup
• Ham- Hip swipe back

PM halo-screw-twister -akt side

—- xtra/absolution: X 2 —–

KB32 dbl stance deadlift

KB24 dbl torito swings

Rope matrix hang

——+

TRX Rip stance hold X 4

KB24 dbl hollow plank alt press 16

—- stretch, flow, kinstretch

Tis: Q Elite – Gargooza RoX

Holy Smoke…. blev en tung, blöt & pulsig go Q Elite… eller go och go 😉

Mustig KB complex, tunga BW’s, tryckande slams, pulsiga rep.. xtragodis och astung core.

Q Elite – Gargooza RoX

Warmup: BW Complex – teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 4/4, 4 Rounds —-

KB24 Gargooza Complex L/R

• Hike clean/squat- BU goblet/squat- halo- goblet grip rev lunge/oh twist

BW tilt/reach – crabturn 180- quad pump- sq/rollup/inch- X-dog- step/twist-touch L/R

MB pushup- spider plank- stance/sonnon slam – back L/R

Rope stance/kick slams L/R

—- Finisher/xtra: 8 + 8

TRX explosiv pull/fly – pull hold/glide…+ explosiv pull/fly

—- ABSolution/balance: x 2

KB24 s.leg hot potato catch L/R

KB24 ½ floor getup L/R

KB12 oh pullover- V-leg crunch- leg kick L/R

—Stretch, kintwist

Lör: Q Elite – Das Braketa

Bam, bam, boom.. En riktig lördags-feting a la Q

…hela registret..  KB x, Bulgarian x, BW x, löpning x

Q Elite – Das Braketa

Warmup: BW Complex

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—— 4/4, 2 Rounds —-

KB24 hike BU clean- snatch- clean/lunge- kneeing press- lunge deadclean/standup

Bulgarian  sit-thru 2 – russian down/up L/R

• BW low glide- archer/touch- pushup- lion swipe 2

KB32/28 dbl decksquat- legs up- stance deadlift

Skipull slam – rev lunge + kneekick L/R

• BW frontkick spin 3 + scorpio flow

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian 8/8/16 !!!👍

——–

TAB: treadmill // Bulgarian halo – stance twist squat

TAB: treadmill // Bulgarian s.leg twistpull // drop catch