Tis: Q Elite – Kartana TX
Tisdags-Q a la masto-booom!!
2,8 ton effektiva och dynamiska KB + alla jäkla hårda gummiband, kicks och core de luxe..
Puh… stort blött puh 😉
Q Elite – Kartana TX
Warmup: BW Complex + ankle rehab
—– 5/5, x 3 Rounds —-
KB stance swing – box step/ goblet squat alt L/R
KB dyn pullswitch 3 – rot clean- twist stance squat
BW pushup n X-dog 2 + dog press
+
PM sit-tru hi pull
PM tripod under press
PM beast lat pull
PM beast lat press
+
PM/band hi chop twister L/R
—- ABSolution: x 2
KB OH hold hollow plank – alt leg twistcrunch
Bosu/Bulgarian 8-8-16 + off
BW alt fr.kick lift 16
Box alt slamkicks 16
Sön: Q Elite – Pine Yard Box
Sommar-Q levererar igen..
Nya små ilskna kombos med KB, balans, drag, band, BW & skipulls..
Lika sjukt bra och svettigt som alltid! 🙂
Q Elite – Pine Yard Box
Warmup: BW Complex
— 4/4, 2-3 Rounds —
KB24 halo n rev lunge oh press + twist L/R
KB24 dyn low hike/squat – hike/snatch L/R
- Bosu s.leg balance
PM lats pull max
BW/band resisted fr.kick // sit-thru/crabturn
- Ankle s.lift
Band s.hand hold sidewalk + flag L/R
BW 2-step kickswipe pushup
+
Skipull max 32
Tor: Q Elite – Banditov
Skön och lagom Q ( hör och häpna…)
Lite KB, lite BW, lite rep, bosu och vridningar. Sjöblött ändå..;-)
Q Elite – Banditov
Warmup: BW Complex + ankle rehab
—- 5/5, 3 Rounds —-
KB dbl deadlift ( stance n vari)
KB dbl hollow plank alt press
+
KB RTW w stop stance walk 16
Rope hang curls
Rope ½ kneeing side waves L/R + rev kneeing fly slams
+
BW twist up/under L/R
Bosu bird plank L/R
BW pushup trio – close, diamond, wide
— Stretch
- Xtra PM rope pulls… fatigue
Tis: Q Elite – Alcanto Pix
Att nåt så enkelt, kan bli så härligt brutalt?? 😉
3,7 ton KB, band & BW.. osså lite super-core på det.
Götte-Q mao
Q Elite – Alcanto Pix
Warmup: BW Complex
Rehab: ankle lifts L/R
Skill: Band wide fly n RDL L/R
—– 5/5, 3 Rounds —-
KB20 Alcanto Flow 5/5 L/R
- Kneeing lunge/dead clean
- Kneeing press
- Elbow to floor
- Snatch
- Squat
- Row
Band – s.hand hold sidewalk + flag L/R
BW 2-step kickswipe pushup
— active BW- recovery
—– ABSolution: x 3
Bosu/KB s.leg RDL + leg kick K/R
BW/Band s.leg lock n leg raises L/R
KB24 dbl outside swings
Lör: Q Elite – ParaCorm
Gotte-Q igen… lite nya kombos.
Utmanande på de flesta punkter..
Som alltid 🙂
Q Elite – ParaCorm
Warmup: BW Complex
Rehab: Ankle press
—– 4/4, 2-4 Rounds —-
KB hike low DYN squat
KB bench X-row
- Bulgarian big spinflow/lunge twist
Box/BW elevated bear crawls
BW spider pushup
- Band/BW sit-thru + oh press
—– ABSolution: x 2
Bosu/KB s.leg RDL + leg kick
BW/Band s.leg lock n leg raises L/R
Band alt kneeing flag press n och swipe L/R
—– Finisher: 20/20 x 8
Skipull stance swipes // side pulls
KB outside swings
– alt BW recovery
Tor: Q Elite – Southern Breech
Boom! Boom! Boom! Ny bländande grym Q!
Kontroll, styrka, puls, statiskt och full 3D träning… ihop!
Träning när den är som bäst…
Q Elite – Southern Breech
Warmup: BW Complex
—- 5/5, 2 Rounds —-
KB32 dbl stance deadlift L/R
KB20/Bosu – halo (alt swingcatch) n squat
KB32 dbl row L/R + dbl
+
PM low-hi fly
- PM forw face walk
PM bent rev fly
- PM rev face walk
+
BW/Bosu quad/squat + dbl step 3
KB20 BU ctrl walk L/R
—– ABSOlution: X 2
BW/KB32 dbl alt x-knee flag dip/raise
Bosu 12/12/24 !!!👍
BAR hang leg lift
—– Xtra: 5+5
KB32 dbl ½ bridge press
KB32 dbl decksquat- legs up- RDL
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