Tor: Q Elite – First Tobago

Landat.. 31 grader 0830, blev en liten lätt start.

Kroppsvikt och massa gummiband.. totalt sjöblött 😉

Q Elite – First Tobago

Warmup: BW Complex

———————————

Band stability shoulders L/R

Band rotating shoulders L/R

Band/BW squat n curl

Band swiping shoulders L/R

• BW inchworm pushup

Band stance pull  L/R

• BW sit-thrus

Band stance flag press L/R

Band stance press L/R

• BW legswipe- revlunge/front kick/rev quad/fr.kick/rev lunge/up L/R

Band stance side chopper L/R

• BW low lunge stretch

Sön: Q Elite – Bronto K

Oki.. ny söndags-Q med de rutinerade grymma gubbsen..

Dryga 9 ton var.. förutom all pushes, pulls & swipes

Gött mos(ade) mao 😉

Q Elite – Bronto K

Warmup: BW Complex

—– 5/5 , 5 Rounds —-

KB dbl alt staggered deadlift

KB dbl deadstart- clean + alt press ( 4 n 5th)

KB dbl row n deadlift

+

Crosscore V-pushups

K08 kneeing slow digging swipes

+

BW flow – spine wave plank + low lunge reach + scorpio land

—— ABSolution/ Finisher: x 2

KB/Plate 25/25 blindfolded outside stance-swing walk forw/rev 20/20

KB/BW alt X-legraise 8

K08 Squat-hold n alt power-row 8/8

Lör: Q Elite – Camino Eagle

Ujuj.. där kom det en rejäl lördags-snurr. Groggy de luxe..

3 feta och utmanande rundor nya movs..  KB camino, KB blindfold, K08 swipes, BW, Bosu och brutal rep-komplex!

Blötare än blötast, och sjuk eftersvettning..

Q Elite – Camino Eagle

Warmup: BW Complex

—— 4/4, 3 Rounds ——

KB Camino Complex  — op knee clean-squat thrust – deadsnatch- sideclean L/R

BW/Bosu plank walk d/u + 2-step touch + 2-step pushups

K08 kneeing slow digging swipes

Rope combo – twisters – stand-squat-sit-X-squatup 4/4 x4

Bosu/Band – rev plank – alt legraise/oh pull touch

—— ABSolution/ Finisher: x 2

KB blindfolded outside stance-swing walk forw/rev 20/20

BW alt X-legraise 8

K08 Squat-hold n alt power-row 8/8

Tor: Q Elite – Zaltzibar

Qaaabooom.. hur gick det till?;-)

Blötare inne med Q än ute i regnet.. En underbar ny Q som alltid!

Go mix av KB, BW, PM, Bosu, bulgarian & rep..

Q Elite – Zaltzibar

Warmup: BW Complex

—— 5/5, 2 Rounds ——

KB/band dyn bridge alt OH twist

BW close – low legout + pushup

PM stance dbl row n raise L/R

PM stance outside dbl grip fr.raise L/R

• BW sit-thru n leg kick

KB deadsnatch n sideclean L/R

• BW spine wave plank + low lunge reach + scorpio land

—— ABSolution/ Finisher: x 2

Bosu/bulgarian 8-8-16 + off

BW alt X-legraise 8

Rope kneeing twist-chops L/R 16/16

—– Xtra Finisher/stretch: x 2

KB outside stance-swing walk forw/rev 20/20

BW Stretch flow

Sön: Q Elite – Patronic

Lite go Q innan VM-finalen..

Då blaskar man till med en jag-vill-bara-ge-upp-och-gå-hem-runda 😉

Runt 5.000 kg med 2 24:or och kroppsvikt o airbike. Booom!!

Råstyrka, ben/armar/core och en jäkla puls på allt.

Q Elite – Patronic

Warmup: BW Complex

—— 5/5, 2 Rounds ——–

KB dbl Marti-Comp 5/5

• Bentover see-saw row L/R
• Hang clean
• Front squat
• Rev stance lunge L/R
• Stance deadlift

KB dbl Viper press

KB dbl anti-s.leg bridge press L/R

BW elbow sit-thru n glide plank

Bosu X-crunch hand out L/R

—– Finisher:16/16/32 x3

Band s.leg side twister L/R (bosu)

KB RTW w stop n step/swing/clean flow

Assault-bike max

Tor: Q Elite – Quartz

Jojo.. en skön liten genomkörare…

4 ton KB och slams,  pulls, swipes, flags, chops & duckunders

Precis lika grymt som alltid!

Q Elite – Quartz

Warmup: BW Complex

Oh squat- quad- crawl- swipe- sit-thru/scorpion

——- 4/4/8/8, 2 Rounds —-

KB deadclean- lat swing squat/clean- deadsnatch L/R

• Rope plankslams L/R

KB sprawl- pushup- walkin- hold sit-thru2- curl/squat- halo2

• Band dyn squat-swipes L/R

KB stance walk – V-outside swings 16/16

• Rope kneeing twist-chops L/R

KB hollow plank s.hand press + hipdrive L/R

• Band​ – side duckunders L/R

—— ABSolution/ Finisher: 10/10/30 x 2

BW Luka twistcrunch n reach

BW alt X-legraise

Skipull stance swipe (max )