Tor: Q Elite – Phantom

Att såna små luriga övningar, kan bli så vansinnigt giftiga… jösses

Bosu, TRX Rip, band, BW och slamballs..

Brutal teaser inför lördagsrundan med löp-intervaller!! 😉

Q Elite – Phantom

Warmup: BW Complex

— 5/5, 2-4 Rounds — 

TRX Rip/Bosu balanced pushup

Bosu/TRX Rip sit-shots L/R

• BW dyn cobra – frontkick

Bosu/band squat

Bosu susp heel-raise L/R

Bosu s.leg elbow glide L/R

Bosu dbl SlamBall slam

SlamBall s.leg dog – spiderplank L/R

• BW dyn cobra – frontkick

Tis: Q Elite – Krietchen VEGA 

Jäkla tur man inte hann mer än 2 rundor… hade blivit akuten då 😉

Ruskig tisdags-tryckare.. KB80, tunga BW complexer, brutal KB24 complex, xtra core de luxe.. osså löpning/KB32/64 mix på det!!

Puh.. Jätte-puh.. 😉

Q Elite – Krietchen VEGA 

Warmup: BW Complex

• Heel xtra- sidelying hip rotate- spinal twist- scorpio
• Band – RDL + alt OH-fly down

—- 4/4, 2-4 Rounds —-

KB40 dbl stance deadlift L/R

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

KB24 Krietchen Complex 

• Swing- twist/side-sq-swing-clean- sit-twist– hipdrive- kneeclean/sq up L/R

BW fr.kick/3p dog – alt side

KB24 hike BU clean – snatch L/R

BW low lizard under switches

————ABSolution: x 2

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

BW sit-thru/leg kick- sit-thru/rolldown/up L/R

MiniBand twist legraise L/R

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadclean hold /alt  deadrow

Sön: Q Elite – Chrilton Street

Snabb, lagom och skön söndags-Q…

Lite KB complex, lite BW, lite TRX Rip…

Lika bra som alltid.

Q Elite – Chrilton Street

Warmup: BW Complex

——3/3, 3 Rounds —–

KB24 Complex continiously :

Stance hike clean/squat – stance swing L/R

Alt press/side lean- stance swing L/R

Halo

BW spider plank 2- tuckin- crabturn/dip 2

Vipr leg swoop 6/6 L/R

TRX Rip outside stance shot // bosu s.leg outside shot // stance hip shots L/R

— xtra: x3

KB24 stance deadrow L/R

KB24 dyn twist pull

Lör: Q Elite – Raketer ZR

Hell of a Q…  en riktig lördags-smaskare.

Deadlift, KB 80&40, K08, BW, toritos, low pull, ropeslams, frontkicks+, core, löpband, hipdrives, twists, farmhold och en brutal DB complex.

Nya goa kombos & complexer.

Q Elite – Raketer ZR

Warmup: BW Complex

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

—— 5/5, 2-3 Rounds — 

KB40 dbl stance deadlift L/R

• K08 straight curls

DB20 dbl – pushup- renegade- quadrow- swing/squat- press 

• BW kneekick- elbow/X-leg touch 

KB24 dbl torito 2 + low pull

• BW walking long fr.kick n roll down

Rope s.hand dbl grip slams – rev lunge + kneekick L/R

• BW hipflow – alt kinsit reach- sit-twist- hipdrive

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  BW dyn plank to under X-touch

Tor: Q Elite – Britzol A.F.Q.

Ja.. där kom den! En fet, tung, ny, pulsig och go torsdags-Q som hette duga..

3 rundor med stege ner… KB/BW/Slams/BW/Bulgarian/Bosu med en blytung Core-avslutning.

Baaam & booom!

Q Elite – Britzol A.F.Q.

Warmup: BW Complex

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

— 5/5, ladder down 3 Rounds —-

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

Band/BW dyn sitpull L/R

KB rtw w rev lunge stop

BW zulu pushups L/R

Deadball stance slams L/R

BW alt s.hand sprawl

BW scorpio flow

————ABSolution: x 3

Bosu/Bulgarian 5-5-10 + off

Bulgarian ½ bridge OH pullover – alt  s.leg crunch

BW sit-thru/leg kick-hold- sit-thru/rolldown/up L/R

—– xtra: Bosu dbl step 30 x 3

Tis: Q Elite – LeViCon

Less is more…. speciellt på en Q runda 😉

Enkla och tunga dubbla KB24 movs och lite kroppsvikt i 3 rundor..

Sen va man färdig. Och matt 😉

Q Elite – LeViCon

Warmup: BW Complex

—- 8/8, 3 Rounds —

KB24 dbl hike clean (2nd alt superman)

KB24 dbl ½ bridge alt press + hollow press n fall 8-2

KB24 dbl bent over row

BW kneekick alt fr.kick touch/underswipe-out (2nd just kick n x-touch)

— Xtras  Stretch n rev pullup hold