Tis: Q Elite – Bagheera Trim

Ja, en Q Elite Lite… ja den blir fanimej aldrig Lite 😉

Ben, tryck, balans, core, rörlighet, vrid, mer core, styrka, kontroll, puls, än mer core, rotation, koordination, mobilitet och puls-topp.. hehe

Snacka om varierad go träning! 🙂

Q Elite – Bagheera Trim

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

—- 5/5, 2 Rounds ——

KB kneeing d.clean/squat- press- rev lunge- knee up L/R 

BW ½ bridge underswitch L/R

• Band s.leg lock n leg raises L/R

TRX Rip /Bosu s.leg – back-slash L/R

BW archer- leg under/ overkick- pushup

• Band/Bosu flag press n OH swipe L/R

—– ABSolution/Finisher: x 2

Bosu/bulgarian 8/8/16 + off

BW s.hand plank + walk in/out L/R    /2nd/  BW sit-thru leg kicks

KB halo L/R

Skipull stance swipes 32

—- stretch/twists loooong

Sön: Q Elite – Front Blake Ritue

Skön liten gotte-Q på främmande ort..

Less is more ( sometimes 😉 )

KB, dumbbells, BW & band.

Q Elite – Front Blake Ritue

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

—- 5/5, 3 Rounds —

KB Complex flow L/R

Lunge row- dyn clean/low lunge- kneeing press- stepup/s.leg lift

DB X-dog n pushup

BW/Band s.leg lock n leg raises L/RKB oh walk // stance swing walk // outside stance swingwalk

Tor: Q Elite – F-Rogue

Osså en Q-smiskare som hette duga..

Stark duo tryckte på så det snurrade titt som tätt.

4 feta rundor KB/BW + än fetare finisher.. Boooom!

Q Elite – F-Rogue

Warmup: BW Complex

Inch/cobra- push- scorpio land/cosack- switch– back

Rev crabturn- crocodile reach

—— 4/4, 4 Rounds —- –

KB hike clean/rev lunge- press/sitout- hollow press- V-press- squat up L/R

• BW deckroll- low lunge- splitjump- fr.kick – alt side

KB dbl s.leg deadlift L/R  

• BW archer- leg under/ overkick- pushup

—- Finisher: 4/4, 2 rounds

KB Renegade pro forw/rev/lift L/R

Dball stance slam n sprawl

KB crabturn n bridgepress L/R

BW quadjump + crabturn ½ spin

+

KB24 dbl hike cleans

Tis: Q Elite – Grizzly Klang

En grizzly-tryckare till…;-)  Ny Q på samma tema.

Puls, vrid, tryck och rejält med flås genom hela!

35 pers på/runt öppna ytan, men hur gott om plats som helst..

Q Elite – Grizzly Klang

Warmup: BW Complex

—- 5/5, 3 Rounds —-

KB24 halo n stance squat twist L/R

• Assaultbike

KB24 squatcurl n toesquat

• Assaultbike

+

Band s.leg RDL (wood chop alt s hand ctrl) L/R

BW quad/s.leg out – walking pushups

BW crabturn- kinstretch twist flow n lift

—— Finisher/Core: 4/4 x 3

KB24 alt stance outside swingwalk F/R 32

KB24 hollow plank s.hand press L/R

BW AIR sit-thru

Tor: Q Elite – Grizzly Smith

Tordags-röjare… med puls i fokus.

2000 kg dynamisk KB + 200 skipulls

Booooooom!! Hur schwettigt som helst..

Q Elite – Grizzly Smith

Warmup:  BW Complex

—- 5/5/20, 5 Rounds —-

KB dbl kneeing get up

• Skipull

KB twist deadclean to twist stance squat L/R

• Skipull

—–

Band s.hand RDL + stance s hand twist flow L/R

////// Stretch

Tis: Q Elite – Pantara Bit

Jojo.. man börjar ju undra lite ändå..  Antingen värmen som spökar, eller mitt i ett högt flow eller bara tyngre o hårdare efter semestern..

Rejält brutal i alla  fall 😉  OCH med riktigt go kyla på Kompassen. Svalt

KB/BW+ KB/BW + band x, dubbla KB, core o assaultbiken.. Blött.

Q Elite – Pantara Bit

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

+ ankle rehab

—— 4/4, 2-4 Rounds —-

KB kneeing clean/squat up- snatch n press- op rev lunge down L/R

• BW cosack down- s.leg pushup- cosack up L/R

KB twist deadclean to twist stance squat L/R

• BW sit-thru AIR + rev crabturn/scorpio L/R

Band stance pump-row L/R

Band s.hand RDL L/R

—– ABS/Finisher: 2 Rounds

KB dbl hold – leg X-lower- raise up

KB dbl hike clean

 A-bike leg