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Sön: Q Elite – fl00borian

Söndag med 4 helblöta rundor KB flow, BW snurr, pushups, core och skipull..

Precis lika bra som alltid!

Q Elite – fl00borian

Warmup: BW Complex

 

—- 4/4, 4 Rounds —-

 KB24/band stance d.clean- stanceswitch clean- st.switch snatch L/R

  • BW sq- reach- crabturn 360 + rev scorpio – back L/R

KB24/band walking stance outside swing – catch n oh press L/R

  • BW sq- rev crab- tilt- shinreach- shintwist/lift – back L/R

Ball/BW close pushups n spiderplank

  • Band/BW Alexia alt X-bug n legraise L/R

Assaultbike – medium 48 //  Skipull swipe pull 32

Posted by on Sep 1, 2019 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – Pheeta SR

Lördagens Q feting.. en riktig gotting

Klassisk skön Q mix av det mesta.

Ny arbetskollega fick kämpa rejält 😉

Q Elite – Pheeta SR

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift + renegade row

KB24 kneeing BU clean + halo + half-squat-switch L/R

Bulgarian spin squat ( 2nd on bosu )

TRX Rip stance sideshot 2- kneekick hold L/R

BW/band resisted fr.kick + crabturn/oh press L/R

Rope low lunge slam- kneekick slam L/R

 

——– ABSolution: 5/5 x 2

KB dbl hollow plank alt press

BW pilates sit-dyn leg raises 16

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

 

— kin stretch

Posted by on Aug 31, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Diingo Fleet

Händer inte så ofta.. men när det händer, så smäller det.

Fet go repris med bäste vapendragaren!! Mkt snurr och svett idag 

Q Elite – Diingo Fleet

Warmup: BW Complex – quad flow

 

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB crabturn – bridge press L/R

  • Rope stance quickies 16/16
  • BW strict back-pullup + inch/cobra/dog/inch

KB rot deadclean – twistpress L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

KB hike BU clean + kneeing BU halo L/R

  • Rope kneeing s.hand twist slams 8/8
  • BW strict back-pullup + inch/cobra/dog/inch

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

 

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

Posted by on Aug 30, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Diingo Fleet

En tisdags-raket som hette duga det..  Tunga goa nya Q-kombos av KB24, rep och BW.

Plus en coreavslutning som skrek!!;-) Astungt, pulsigt och blött..

Q Elite – Diingo Fleet

Warmup: BW Complex – Quad flow

 

—– 4/4, 2 Rounds  ——

KB Diingo Flow – stance deadclean- side circle sidesquat L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

 

KB crabturn – bridge press L/R

  • Rope stance quickies 16/16
  • BW strict back-pullup + inch/cobra/dog/inch

 

KB rot deadclean – twistpress L/R

  • Rope low lunge slam- kneekick slam 16/16
  • BW low glide plank- pushup + spiderplank

 

KB hike BU clean + kneeing BU halo L/R

  • Rope kneeing s.hand twist slams 8/8
  • BW strict back-pullup + inch/cobra/dog/inch

 

Assault bike – medium 48

BW decksquat- f.kick/backturn/dog/f.kick- shintwist reach L/R

 

——– ABSolution: 4/4 x 2

Bosu/Bulgarian 8/8/16 + off 

BW alt dyn quad to s.hand knee to elbow

Rope rev hold – lateral leg twist + legraise twisters L/R

KB alt outside stance walk 8/8

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

Lör: Q Elite – Parkoff SPARK

Lördag… final på Parkoff serien.. allt på främmande ort 😉

Snurrigt, pulsigt, tungt, giftigt och hela registret..

KB + rep + assault bike.. Sjukt svettigt

Q Elite – Parkoff SPARK

Warmup: BW Complex

  • Child-cobra-legtwist

 

—- 4/4/8, 3 Rounds —–

 

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich + BW sit-thru 2 L/R

  • Rope low lunge slam- kneekick slam L/R

KB kneeing BU clean- low squatup halo

  • Rope matrix hang n alt press

KB alt stance swing walk 8/8 + KB strict gorilla row L/R

  • Rope dbl s.grip kneeing twistslams // stance outside slams

Assault bike – MAX

 

BW active recovery – stretch….

 

—– ABSoXtra: x 2 

KB hollow plank s.press L/R

Rope rev legtwist- legraise L/C/R

+

BW pilates leg bouncelift

BW side reach- jack knife L/R

 

  • Stretch
Posted by on Aug 24, 2019 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Parkoff Blitz

Ujujuj.. trots tidsnöd o småstress.. brutalt go och svettig Q Elite

Lite hemsk KB, ny BW, pulsig KB, balansig TRX rip, utmanande Bulgarian.. osså massa rep på det..
Booom!! Som en smäck…

Q Elite – Parkoff Blitz

Warmup: BW Complex

  • Child-cobra-legtwist

 

—- 5/5, 2-4 Rounds —–

KB kneeing BU clean- low squat switch

  • BW 3D diagonal lungereach L/R

KB stanceswingswitch clean- snatch- rot snatch- side cleanswich L/R

  • TRX Rip low lungeshot 2- kneekick hold L/R

KB dbl alt floorpress

  • Bulgarian oh pullover hollow plank- shintwist hipdrive (oh press vari)

Rope hang squat

Rope lunge twist slams L/R

Rope rev legtwist- legraise L/C/R

 

  • Stretch
Posted by on Aug 22, 2019 in Bilder, Q-Fit, Workout | 0 comments