Tis: Q Elite – Kil Tizion

Ny helgiftig Q Elite de luxe..

Rejäl lång warmup + KB varvat med BW som WOD + ABSolution + Finisher + xtra killer

4,6 pannor…  supersjöblött 😉

Q Elite – Kil Tizion

Warmup: BW Complex + rehab

BAR hang twist crunchers

—- 4/4, 3 Rounds —–

KB32 s paused deadlift 3-2-1 L/R

• BW sit-thru AIR L/R

KB24 dead snatch- ½ eight – dyn lunge catch- sw.clean/ tornado lunge L/R

• BW crabturn reach L/R

KB24 dbl ½ bridge alt drop/press + hollow plank dbl press

• BW pushup – wide gekko- sit-thru- wide gecko – cosack back 4 hand

—– ABSolution: 8/8 x 2

KB24 stance twist dyn drops

KB24 side swing/switch L/R

KB24 dbl – leg twistdrops + up – crunch

—– Finisher:  4/4 x 2

KB24 dbl hike clean n alt press

Deadball slams

Rope ½ kneeing s hand outside slams// twisters L/R

—- Killer:😉

Assault bike – 100

Rope stance rev fly-slams 50

Sön: Q Elite – Croptic X3

En sommarsmaskare a la de luxe..

KB a la Q varvat med assault bike… shit alltså. Drygt 4000 kg och 576 tramps på biken!

Ibland förvånas man över entusiasmen.

Q Elite – Croptic X3

Warmup: BW Complex 

—— 4/4, 3 Rounds —-

KB24 s paused deadlift 3-2-1 L/R 

+ ankle lift L/R rehab

KB24 s.leg DYN drop RDL  L/R

• Assault bike 24/48

KB20 snatch- ½ eight – dyn lunge catch L/R

• Assault bike 24/48

KB20 dead AIR-clean + external twist press

• Assault bike 24/48

KB20 crush grip row + hollow plank alt leg crunch/pullover

• Assault bike 24/48

—— Xtra: x 3

Band powerpulls 32

BW/Band s.leg lock n leg raises L/R

BW kneekick- fr.kick backturn/ X-dog L/R

– alt BW recovery

Tor: Q Elite – Croptic

Jösses… en riktigt blöt och dödande Q-batalj!!

5100 kg KB + band, core, skipulls EXT & BW

Booooom!! 😉

Q Elite – Croptic

Warmup: BW Complex + rehab

—— 4/4, 2 Rounds —-

KB32 dbl paused deadlift 3-2-1

KB24 s.leg DYN drop RDL  L/R

KB20 snatch- ½ eight – dyn lunge catch L/R

KB20 dead AIR-clean + external twist press

KB24 crush grip row

+

Bulgarian37 hip- halo- hollow plank- oh reach

Band powerpulls 24

BW/Band s.leg lock n leg raises L/R

BW deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

—– Finisher: 20+10/10 x 4

Skipull s.hand dbl grip side pull L/R + dbl swipes

KB outside swings  

– alt BW recovery

Tis: Q Elite – Lokatov SX

Ny helgiftig & go Q Elite..

Grymt skön/utmanande mix av KB24 flow, PM, bosu & BW

Sjukt bra!

Q Elite – Lokatov SX

Warmup: BW Complex

Skill: 

KB dead AIR-clean

Bosu s.leg RDL n band twist-pull

—- 5/5, 3 Rounds —-

PM hi pull hold n alt revlunge

KB swing n rotational swingtwist squat L/R

BW/PM sit-thru n pull L/R

+

PM OH n alt revlunge

KB dbl ½ bridge alt drop/press + hollow plank dbl press

BW hollow plank + alt X_leglift touch

—- ABSolution: x 2

Bose/KB24 s.leg pullover crunch L/R

Bosu/KB24 s.leg AIR sit-twist L/R

Bosu/BW under X-leg pushup

–xtras: KB24 dbl outside swings + BW twist / stretch

Mån: Q Elite – Groteisch

Underbar liten Q-piskare i värmen… 4 rundor KB, BW & rep.

3,4 ton och 3 rundor finisher på det..

Tryck, tyngd, rörlighet och pulstoppar!

Q Elite – Groteisch

Warmup: BW Complex

—- 4/4, 4 Rounds —

KB32 dbl alt gorilla row

KB24 dbl hike clean n rev stance squat // squat

KB20 dbl deadclean + alt press

BW ctrl glide-pushup n low lunge swipe L/R

BW rev elbow plank – leg-out n elbow X-touch L/R

Rope stance close grip slams 16/16

—- Finisher/ABSolution:  X 3

KB40 dbl farmhold

BW plank knee in/down/up n crabturn/twist

Assault bike 32

Tor: Q Elite – Parnito Fox

Milda maniitooo.. riktigt sjöblöt och skön Q-stänkare..

med grym variation på allt och lite xtra bonus i form av 145 kg lyft

Poff!!

Q Elite – Parnito Fox

Warmup: BW Complex / hipdrives

• ankle rehab

—– 5/5, 3 Rounds —-

KB dbl stance deadlift L/R

KB dyn boxstep stance swing- stance goblet squat L/R

KB kneeing coiled press L/R

+

TRX s.hand swimmers pull full drive L/R

BW push-up- s hand – X-dog // PARA low glide plank/pushup

BW scorpio flow n land + intilt + kneedip reach

—– Finisher: x 3

PM power twist downpull L/R

KB hike snatch n press L/R

BW air sit-thru