Tor: Q Elite – Techlion Proxy

Härlig fet, go, utmanande, tung, rörlig, pulsig och balanserad ny Q Elite..

2 rutinerade Q-musketörer smaskade på rejält.. och tog vår plats så att säga!

Tummen upp!!

Q Elite – Techlion Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

—— 4/8 , 4 Rounds —–

KB24/28 clean n press – OH rev lunge n knee-clean/press- switchclean L/R

K08/PM  dbl twist-up ( + single fly L/R)

Bench/BW  jump fr.kicks

KB choke grip  roll down/up L/R ( spin)

Bosu/Bulgarian spin-squat 

Deadball – kneeing twistslam – under

—- ABSolution: 4/4, x 2

KB dbl hike cleans 8

KB ½ hollow pullover/crunch L/R

BW boat cross-touch 2 – sit-lift ( +pilates lift)

BW slow flow  teacup- crabturn 360 – scorpio (land- kneedip)

Tis: Q Elite – Parnacca Proxy

En tisdags-smackare a la Q!!… Nya, nya , nya kombos.med KB, bosu, band, PM, BW, assault bike.😉👍

Styrka, balans, rörlighet, kontroll o en jäkla massa arbetspuls. En alldeles lagom 3,2 tons runda med speed och flow.

Q Elite – Parnacca Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

—- 5/5, 2 Rounds —–

KB clean n press – OH rev lunge n press- switchclean L/R

• BW alt elbow frontkick

KB/Bosu s.hand duck swing – goblet BU-catch n halo L/R

• BW boat cross-touch 2 – sit-lift

Band/Bosu dragpull- ½ halo pull- straight pull- straight fly L/R

• BW lying scorpio flow – bridge reach- s.hand dog – back

—- Core/Finisher: x 2

KB choke grip  roll down/up L/R

PM  dbl twist-up

Assault bike – just legs 12k

Lör: Q Elite – Blind Pitch II

Till skillnad mot en 2:a i filmer, så blir en 2:a på Q bara än bättre… Uppgradering.. både tyngre, mer movs, lite mer & högre tempo.

Q Elite Duo med herr Blomberg… äntligen!  Grymt jobb som alltid! 🙂

Q Elite – Blind Pitch II

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

—– 3/6/6, 3 Rounds —–

KB24 alt s.leg sidejumps

KB24 alt s.leg outside swings

KB24 alt deadsnatch + press + sideclean

KB24 plank forw/rev pull

KB24 BU revlunge n sit back L/R

+

BW spider pushup 2- low plank/jacknife 2- X-dog 2

BW 2-point crabturn legout  n legswipe L/R

BW lying scorpio flow – bridge reach

—– 16/8/32, 3 Rounds ——–

KB28 alt drop-pulls 

KB24 oh hollow plank/crunch

BW side jackknife L/R

Assault bike max 30-40

Tor: Q Elite – Blind Pitch

Hmmm.. ja den torsdagsluringen såg man inte komma 😉

På pappret en liten mysare med utmaningar i balans & koordination, i verkligheten högt tempo, blött, tungt, pulsigt…

Kul att man kan överraska sig själv rejält i mellanåt ,-)

Q Elite – Blind Pitch

Warmup: BW Complex + band shoulder rot

—– 3/6/6, 3 Rounds —–

KB24 alt s.leg sidejumps

KB24 alt s.leg outside swings

KB24 alt deadsnatch + press

KB24 plank forw/rev pull

Band resisted lunges

BW spider pushup- low plank/jacknife- X-dog

BW lying scorpio flow – bridge reach

—– 16/8/32, 3 Rounds ——–

KB24-32 alt drop-pulls 

KB24 oh hollow plank/crunch

Assault bike max

Tis: Q Elite – Black Scotch

Smack! Grym “skön” Q-mix av 5280 kg svarta klot och BW, TRX Rip/Bosu..

Tyngd, flow, kombos, speed, core..  osså bara en vanlig ledig tisdag 😉

Hur bra som helst!

Q Elite – Black Scotch

Warmup: BW Complex

—- 4/4/8, 3 Rounds —- 5280 kg

KB32 dbl stance deadlift L/R

+

KB28 dbl alt torito stance swing 8/8

• BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
• BW alt s.leg climb

KB24 BU halo- outside twister

• BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
• BW alt s.leg climb

KB20 alt ½ eight – oh stance squat

• BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
• BW alt s.leg climb

TRX Rip oh backshot n Bosu dbl step 8/8

—— ABSolution: 4/4, 2 Rounds 

Band – butterfly hip-lift

Band alexia leg raise L/R

BW 2point crabturn legout  n legkick L/R

— Stretch, kin, stretch

Sön: Q Elite – Smokey Blue

Good Sunday-play a la Q.. KB combo w 40kg, KB flow w 24kg, BW & skipull

3700 kg/ 30 min Puuh!👍⚡️💪

Q Elite – Smokey Blue

Warmup: BW Complex

—— 4/8/16/32, 3 Rounds —- 3,700 kg

KB40 deadlift vari + row + clean L/R

KB24 stance outsideswing- oh stance switch 8/8

BW low pushup pump 16 + leg swipe L/R

Skipull dbl grip twistpulls 16/16

— xtras: Band swipe/flag/flys