Tis 1: Q Elite – Centhronica

Egen liten Q-smygare..

Det som skulle bli en lätt/skön runda med rehab/balans/core & mys 😉

Sjöblött, utmaningar och puls-toppar som alltid!

Q Elite – Centhronica

Warmup: BW Complex

Teacup halo – stancetwist- shoulder twist- hamstretch

Sq/rev crab/quadpress

Inch- X-dog – fr.kick/tripod

—- 5/5, 2-4 Rounds ——

KB32 stance hike – rev stance goblet catch L/R

Band skiskater jump

Band bosu dbl step

Band broadjump -walk back varis

CB mill swipes L/R

CB close pushup

Bosu sideplank over-crunch L/R

Bosu /Bulgarian 37 8-8-16

Bosu s.leg tilt-tip L/R

—– Finisher: 4/8/16 + 16 x 3

KB dbl hike clean // outside swing n pull // torito walk

Skipull stance swipe

Band/Bosu hold n s.leg squat touch L/R

Sön: Q Elite – Fraclon LV

Söndag.. en liten (?!?) veckans best-of typ… fast i Light Version

Lite lättare vikt på KB & CB, högre tempo istället…

Samma grymma Q träning 🙂

Q Elite – Fraclon LV

Warmup:  BW Complex

—— 3/3, 2 Rounds ———

KB32 stance hike – rev stance goblet catch L/R

CB semi/Bosu hike clean/halo/tip/rev lunge L/R

KB18 Pasitilov Light Complex L/R

– d.clean– ½ eight switch/snatch – sidesquat- sideclean switch n twist press

BW– rolldown pushup- frontkick L/R

MB power wall slams L/R 6&6

—– ABSolution: x2

BW/KB anchor s.leg twist leg flag raise L/R

KB40 dbl stance deadlift n walk 8

—– Finisher: 4/8/16 + 16 x 3

KB dbl hike clean // outside swing n pull // torito walk

Skipull stance swipe

Lör 1: Q Elite – Pasitilov

Nästan innan öppning…. 2 megarutinerade Q:elitare i en skön morgonbatalj 🙂

Styrka, komplexer, puls, balans, kontroll, rörlighet, spänst, uthållighet, twistar… allt-i-ett som vanligt.

Osså en fet pulsig finisher på det..

Q Elite – Pasitilov

Warmup: BW Complex

—— 3/3/6, 2 Rounds —

KB24 Pasitilov Complex L/R

– d.clean– ½ eight switch/snatch – sidesquat- sideclean switch n twist press

KB20 knee snatch + BW fr.kick turn L/R

• BW s.leg deckroll- fr.kick/jump/stance

CB Bruiser/Bosu hike clean/halo/tip/rev lunge L/R

CB/Bosu s.leg dbl light – swipe/switch/oh fly’s/RDL L/R

BW low glide plank/ leg swipe2- glide back

BW quad – wall jump + small jumps X2 ( 4th – fr.kick spin n wall jump)

+

MB power wall slams L/R 6&6

—– Finisher: 4/8/16 + 16 x3

KB dbl hike clean // outside swing n pull // torito walk

Skipull stance swipe

Ons: Q Elite – eSquare

Nytt ställe, nya kombos.. fet go ny Q Elite med över 6000 kg.

Tyngd, uthållighet, vridningar och härliga snurr/pulstoppar…

Och precis lika bra som alltid… 🙂

Q Elite – eSquare

Warmup: BW Complex

—- 5/5, 4 Rounds — total 6024kg

KB32/40 stance hike clean/ switch catch L/R

KB24 ½ eight switch snatch – sideclean switch n press

+

BW sit-thru reach- under scorpio

KB24/32 hollow pullover alt leg crunch

KB32/24 dbl windmill ( vari oh/under d.lift , stance deadlift

+

BW shintwist reach+ spine twist+ bridge

— Bonus: 5/4/3

BW strict back-pullup

KB40 deadclean L/R

KB32 deadclean n jerk L/R

— Finisher: 32/8 x 2

Skipull stance swipe // Airbike

KB32 rtw w stop

Tis 2: Q Performance – Pistolero

Tisdags-Q = 2 från fullt, och en riktig batalj!!

Start på 24:or, sen tom 28:or och 32:or… Imponerande!!

Bra tryck genom hela, dock utan finishern…. hörde jag lördag? 😉

Grymt jobbat alla

Q Performance – Pistolero

Warmup: BW Complex

Halo – twist – inch/x-dog

Ginga/fr.kick

—- 4/4, 4 Rounds —-

KB ½ eight- squat- press + ½ eight/switch/rev lunge

• BW 2-step pushup + (air knee kick)

KB hollow pullover alt knee-crunch L/R – sq/kneedip

• BW kneejump- tuckjump- sprawl + s.leg tuck-in L/R

KB lunge s.hand BU clean/ halo/twist – lunge row- switch

• BW low underplank-switch- pushup

— BW flow – kneeing quad/scorpio L/R

– kneeing lunge/under reach L/R

– quadturn/bridge L/R

– dog/roll-up

—— ABSolution: x

KB floor  ½ TGU ( till kneeing) 4 + windmill 4 L/R

BW elbow sideplank X-crunch L/R

Tis 1: Q Elite – Aritmo

Först ut… en Q Elite med lite nya “sköna” kombos…

KB, Bosu, Clubbells, bodyweight & pullmachine.

Lite lagom grym mao 😉

Q Elite – Aritmo

Warmup: BW Complex

Halo – twist – inch/x-dog + Ginga/fr.kick

——- 5/5, 2 Rounds —-

Bosu/CB –  balance s leg twist reach mm

Bosu/CB – dbl swipe n flag squat

• BW s.leg deckroll- ½ rev fr.kick/scorpio switch

KB dbl – Algiz squat ( press-oh V-squat)

KB dbl – Algiz press ( split sit – curl-press + alt side bent)

• BW sit-thru under-scorpio flow

PM kneeing twist flag pull L/R

PM kneeing quad flys L/R

• BW s.leg deckroll- ½ rev fr.kick/scorpio switch

BW/KB anchor s.leg twist leg flag raise L/R

KB40 dbl  farmhold 

—————

• Sit-twist spin + spinaltwist + full bridge L/R