Sön: Q Elite – BR.Acs

Liten go snabb-Q… men ack så bitande 😉

Nya kombos, nya movs.. råstyrka, rörlighet, balans, vridningar och core.

Q levererar som alltid.

Q Elite – BR.Acs

Warmup: BW Complex + heel/calfes

—— 4/4, 2-4 Rounds ——-

KB40 suitcase lift L/R

+

KB24 d.clean/rev lunge- press/oh low lunge- standup – sideclean

• BW pushup/spider/frog- crawl/sit-thru/scorpio 2- crawl

KB24  halo- squat- hiptwist/rev hipthrust/rev swipe – back

• BW X-leg- swipe out- under/out- switch 

TRX Rip front get down/up L/RBosu/TRXRip s.leg back-shot L/R

Tor: Q Elite – Bandiros Host

Lika sjukt bra som all andra Q Elite..

Idag enbart med gummiband varvat med KB24.. snabbt och effektiv träning.

Styrka, kontroll, balans, rörlighet, koordination och lagom med puls

Q Elite/soft – Bandiros Host

Warmup: BW Complex

—— 5/5, 2-4 Rounds —-

Band alt halo/twist flow L/R 8/8

Band RDL w locked pull/press L/R

• Band/KB24 outside alt stance swing 20

Band elbow side fly open L/R

Band kin-sit + dbl twistpull alt L/R

• Band/KB24 outside alt stance swing 20

Band crabturn n OH press L/R

Bosu/Band front s.hand big swipes L/R

• Band/KB24 outside alt stance swing 20

— Finisher: x 5

BW squat- quadpress 10- elbow walk d/u- elbow dog- rollup

Ons: Q Elite – Coldsphere

Liten “lagom” go Q Elite med seg snuva…  en 40a, en 24a, lite band och kroppsvikt…

Precis som det skall vara.. blött, utmanande och tungt. Go varm bastu efter.. 🙂

Q Elite – Coldsphere

Warmup:  BW Complex

— 4/4, 2 Rounds —

KB40 suitcase deadlift + BW low lunge dip L/R

• Band twistcrunch pull hold L/R

KB24 stance swing + ½ eight + catch/stancesquat L/R

• Band stance press hold vari L/R

KB24 hollow plank press – V-sit oh press L/R

• BW quad hold – alt release 4/4

—— Xtra/Core w small band,  2 Rounds

Band stance explosive pull + karate hook 16/16

KB24 outside alt stance swing

BW Alexia legraise L/R

BW spider fly w toebounce 16/16

Tis: Q Elite – ONryo

Efter en lång skön uppvärmning… Bam! Boom! En riktig fullblåsare med allt i Q väg..

Styrka, vrid, balans, kontroll, explosivitet och jädrans massa puls.. 3 feta rundor.. OCH 2 TAB rundor löpning/KB 🙂

Q Elite – ONryo

Warmup: BW Complex – air bike – skipull

—- 4/8, 3 Rounds —-

KB24 hike stance low swing- BU clean/halo – clean/press- cleancatch/stance crunch roll L/R

• BW hollow to alt X-leg touch lift (3rd plus s.hand dog)

Bosu/PM s.hand pull hold + squat L/R

• BW diamond low glide + diamond pushup 

KB32 stance out dbl deadlift L/R + deadpull + dead clean

• Band/BW alexia X-leg raise n switch

BW quadtwist – low low lounge – quad-dip- flow recovery

TAB: 1

Treadmill // KB RTW  w stop/ halo-sideclean vari

TAB: 2

Treadmill // KB RTW w stop/SUPERMAN hold BW x-dog

— loooooooong stretch/hang/recovery

Q Elite – ONryo Preview

Lite tidpress.. men en försmak av kommande Q..

24a, 32a, bos, band, BW & lite snapplöpning..  Tungt och blött

Q Elite – ONryo Preview

Warmup: BW Complex

—- 4/8, 2 Rounds —-

KB hike stance low swing- BU clean/halo – cleancatch/stance crunch roll L/R

• BW kneekick to alt pistol low lift

Bosu/band s.hand pull + squat

• BW diamond low glide pushup  

KB deadpull + dead clean

• Band/BW alexia X-leg raise n switch

TAB: 1

Treadmill // KB rev woodshop twister vari

Lör: Q Elite – Dark Thorn

Brutalt “go” Q Elite Duo.. Tunga hantlar, kroppsvikt, medballs, KB, slams, rep, bulgarian & air bike.

Lika sjukt braoch jobbigt som alltid! Idag med bäste vapendragaren

Känns redan.. 😉

Q Elite – Dark Thorn

Warmup: BW Complex + xtra heel

—- 4/4, 3 Rounds —-

DB alt snatch + jerk

• BW archer/lying scorpio L/R

MB side wallslam + close pushup + oh slam

• BW quadjump 2 – wall jump2 + small jumps 2

KB atlas oh squatclean ( + snatch)

• BW wallplank s.hand touch

—– Finisher: 8/8/4 + 12k, 3 Rounds —

Rope big twist rev lunge slams 2 + matrix hang

Bulgarian oh hollow plank pullover – super crunch

+

KB dbl hike clean // outside swing n pull // torito swing

AIR bike