Tor: Q Elite – Paracobolt Comballion

Flow???  Haha knappast…  fete-fete-Q som vanligt. Och med längsta namnet på länge 😉

Benen dog, armarna dog, pulsen dog 😉  Dundermix av KB/BW, K08, ringar, band och löpband..

Och… hälarna höll. Löpintervaller !! Yes..

Q Elite – Paracobolt Comballion

Warmup: BW Complex – skipull – air bike

—– 3/6,  2 Rounds —-

KB/BW Paracobolt flow:  x3

– dyn row 3- clean/revlunge- press/windmill- ½ eight/oh atlas squat L/R

– dbl sit-thru reach- dyn spiderplank- rolldown pushup- walk out/in

K08 dyn s.leg superman tilt – forward L/R

K08 dyn s.leg superman tilt – rev & kneeup/pull L/R

KB/Rings Pairing hold:

– dbl frontrack split squat hold L/R

– ext rotational plank hold + deep pushups

—– Absolution/xtra:  x 2

Ball/Band – rev alt swipe/crunch – alt swipe flys 16/16

K08 varies pull, press, fly’s, hold

—

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

—- looooooong stretch, twists, hang ( BW & K08)

Tis: Q Elite – Atlas Blackstar

Q… så jäkla bra. Ny “go”, svulstig, övergrym och utmanande tisdagsbumlare!

Dubbla KB & BW – halos, twistar, atlas, archer, squats, press, rotation, spins, ropeslams, boxkicks, ball, band, core, assault bike, swipes, frogs, quads n swings… 🙂

Q Elite – Atlas Blackstar

Warmup: BW Complex-  band twist- bridge hip rot

—- 4/4, 2 Rounds —-

KB dbl hike- low swing- clean/stancesquat

• Band alt halo/twist flow L/R 8/8

KB atlas oh squatclean (+ choke grip alt snatch)

• BW/paralettes – archer wide pushup

KB dbl stance clean n rot alt press L/R

• BW frog press – s.leg out

KB BU halo – stand/kneeing/sit – back L/R

• BW fr.kick spin

Assault bike – 12k semi max

Box kicks slam L/R

—– ABSoFinisher: 8/8, 2 Rounds

Rope  rev lunge slam/ kneekick slam L/R 16/16

Bosu Quad 360 walk

Ball/Band – rev alt swipe/crunch – alt swipe flys- sideplank reach 16/16/2

Plate dbl 20 stance outside swings

—– stretch – kin, extend

Lör: Q Elite – Adrena/Chomo

En tisdags-Q + en torsdags-Q = en fet tung lördags-Q i grymt sällskap det!! 🙂

Drygt 4 ton KB + bulgarian complex/spin/squat + bodyweight… + en core some hette duga + finisher pushups!!

Bam! Boom! Puh! 😉

Q Elite – Adrena/Chomo

Warmup: BW Complex

—— 5/5, 3 Rounds —-

KB32/28 dbl stance deadlift ( + clean)

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

KB32/28 dbl decksquat- legs up- RDL

• Bulgarian spin-stance-squat 

KB32/28 dbl alt row

• Bulgarian rev pushups + alt leg swipe

BW active recovery stretch 

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian s.leg twistpull 5/5

Bulgarian12/12/24 !!!👍

BAR hang leg lift 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

BW low push-pump… to failure

Tor: Q Elite – Adrenatox

Precis lika grym och bra som tisdagens Q…  fast helt annorlunda då 😉

KB64, BW & pullmachinos x3, monster-core x2 och lite xtra 64kg godis..

Bam! 🙂

Q Elite – Adrenatox

Warmup: BW Complex

—— 5/5, 3 Rounds —-

KB32 dbl stance lift ( + clean)

PM dyn alt pistol squat

+

PM rev lunge/pull n out – s,leg crunch/pull L/R

• BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM dbl squat + twister-reach L/R

• BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM quad n s.arm downfly

• BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Chromolex

Holy moly… supernice tisdags-Q.. och jobbig 😉

3 rundor Bulgarian komplex + skipull varis.

Plus 3 rundor super-absolution!  Puh..

Q Elite – Chromolex

Warmup: BW Complex – luka hip stretch

—- 5/5, 3 Rounds —-

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

Bulgarian spin-stance-squat 

Bulgarian rev pushups + alt leg swipe

+

Skipull-max rev lunge dbl grip alt twist pull 20

Skipull-max rear delta flys 20

Skipull-max stance swipe drive 20

—– AbsoFinisher: x 3

KB deadsnatch + crush grip roll down/up + BW sit-thru + twist pushup

Bosu/bulgarian 10-10-20 + off 

Bulgarian s.leg twistpull 5/5

TRX Rip stance outside backpull 20/20

Sön: Q Elite – Marcatori TWO

Blaskego söndagstryckare, ny Q Elite innan jobb..

Tunga nya KB movs med 28:an +allt annat gott godis.. slamball, bulgarian, band & BW

Phhhaaaauuuuwww 😉

Q Elite – Marcatori TWO

Warmup: BW Complex

—- 4/4, 2 Rounds —-

KB28 low hike- squat clean L/R

KB28 assisted s.leg swing L/R

• BW s.leg pistol + side pushup ( w.band?)

KB28 stance outside d.lift- switch- row L/R

KB28 knee clean n press ( + windmill) L/R

• BW low plank under flow + ½ bridge underflow + close pushup

—– Finisher/Core: 8/16 x 2

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

Band OH stance twist-crunches L/R

D.B s.leg ½ bridge – air push L/R