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Lör: Q Elite – FireBox / pre

Ja jisses… det va en go liten försmak/test av morgondagens Q-blästrare!!

Turbotempo och sjöblött långt efter…  Ny KB, BW och en jäkla massa box/kicks..

Q Elite – FireBox / pre

Warmup: BW Complex

 

——- 5/5, —-

KB stance swing- oh stance squat

BW elbow walk – underswipe/kick

  •  Box – kicks & combos

 

KB stance swing- oh stance squat

BW hang alt leg twister

  •  Box – kicks & combos

 

KB stance swing- oh stance squat

BW pullup + inch/twist lizard swipe

  •  Box – kicks & combos

 

KB alt stance walk outside swing

BW alt s.leg climb

 Box – kicks & combos

Posted by on Sep 28, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Parabite L3

Lite som liemannen på besök.. haha bet om man säger så 😉

Grym “liten” Q Elite Solo.. landmine x3, KB x2, BW, assault bike, bosu, bulgarian..

Plus finisher.. plus core-finisher..   Booooom!

Q Elite – Parabite L3

Warmup: BW Complex 

Cosack V-plan flow + L-sit – s.leg table top

 

— 5/5, 2 Rounds —-

 

Landmine – s.leg RDL + row L/R

  • BW alt fr.kick- legraise- tactical stance rev jump

Landmine – alt rollout pushup L/R

  • KB flow alt oh-bridge reach – hipdrive – flagpress L/R

Landmine – full OH situp

  • KB dead pull- switchclean/lunge- press

 

—– Finisher: 5/5, 40, 2 Rounds —

 

KB28 floor press alt + dbl

BW L-sit – s.leg table top + crabturn + s.leg crawl L/R

KB28 ½ eight- dyn stance squat

Assault bike MAX

 

—- ABSolution: x 2

Bosu/bulgarian 8-8-16 + off

BW sit-thru leg kicks 16/16

Bosu bird L/R

Posted by on Sep 27, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – diEltestio

Efter nästan 6 månader av behandling, stötvågor och rehab.. ätligen lite försiktig löpning 🙂

Får se status imån..  För övrigt en kort och utmanande Q, med nya KB, BW, bosu och rep

Q Elite – diEltestio

Warmup: BW Complex + cosack flow

 

—- 4/4/16 , 2 Rounds —

KB24 V-seated curl n oh pull

BW crabspin360 -to- sit-thru- crawl- hindu pushup  L/R

 

KB24 low squat/clean – bridge press- BW scorpio

Bosu/Rope quickies + twistslams 16+16

 

Deadball alt stance slams

 

—– Finisher 1: 60/30- 30 rest x 3 

Treadmill /alt/ KB BU clean

 

—– Finisher 2: 60/30- 30 rest x 3 

Treadmill /alt/ KB sideclean switch n press 

 

—– Finisher 3: 60/30- 30 rest x 3 

Treadmill /alt/ KB alt stance snatch

Posted by on Sep 24, 2019 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – Hurricane Split

Holy moly… en liten go söndagsbest!

3 feta, blöta rundor med KB dbl & BW, 4030 kg… plus rep, boll. bulgarian, bosu, TRX Rip.

Ka-ka-booom!

Q Elite – Hurricane Split

Warmup: BW Complex

 

—– 8/8/4 , 3-4 Rounds —

 

KB dbl stance deadlift L/R

  • BW crabturn 2 + crawl/pushup/3-leg dog- crawl

KB dbl bentover row alt+dbl 

  • BW crabturn 2 + crawl/twist-pushup/crawl

KB dbl snatch ( dbl n alt)

  • BW crabturn 2 + crawl/pushup-dip/crawl

Ball/BW side jackknife L/R

 

—– Finisher: 8/8/16 x 3 —-

Bulgarian spin n swingsquat

TRX Rip/ Bosu kneeing oh twist L/R

Rope kneeing twistslams (+ on Bosu)

 

Streeeeeetch… + Xtra godis…👍

Posted by on Sep 22, 2019 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – Portata 3-wing

Lördags-Q.. 4 “goa” rundor med KB, bulgarian och kroppsvikt.

Kontroll, råstyrka, balans, puls!!, spins,flow, rörlighet, koordination och en fet finisher!

Less is more. ( today 😉 ) Hur bra som helst.

Q Elite – Portata 3-wing

Warmup: BW Complex

 

—- 4/8, 4 Rounds —-

KB Portata Complex

Dead snatch- oh rev lunge- clean/press- sitout/floor press- oh getup

Bulgarian alt spin- clean/stancesquat

BW scorpio flow + V-leg crunch (+ cosack/ultra low lunge)

 

—- xtras: 4/16/4 x 2

KB renegade row + lion/swipe + sumo lift

Bosu/skipull s.leg swipes L/R

BW/MB hollow plank – kinsit/body swipe

Posted by on Sep 21, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – dRaculatoff

Torsdags-Q…. flow… ?!?!  Hahaha NOT!

Brutalflow mer då… 4 tänkta blev 2.

KB varvat med Bulgarian.. + finisher/core.. fy tusan 😉

Q Elite – dRaculatoff

Warmup: BW Complex

 

Mini-bands: OH alt down, stance raise, stance bent pull, alt arm raise, dbl under flys

KB32/40 – alt deadlift L/R+ dbl lift

 

—— 8/4/4, 2-4 Rounds —-

Bulgarian 1: spin-squat

  • KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 2: pushup+ alt knee jump

  • KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

Bulgarian 3: low pump swings 

  • KB flow // rot clean stancesquat- sideclean lunge-out- sideclean switch/squat L/R

KB dbl Martinez shoulder openers

BW dyn lion/spider plank- scorpio- quad/crabturn/reach

 

—- Finisher: 4/8/8/40 x 2

KB deadstart alt clean- hike alt snatch+press up- squat

BW hollow plank- alt sleg X-touch

DBall 15 s.leg slam L/R

Assault bike max

Posted by on Sep 19, 2019 in Bilder, Q-Fit, Workout | 0 comments