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Ons: Q Elite – KRunner

Blöt go tisdags-Q…
Uppvärmning: 6000 steg + BW flow
Workout: 12 rundor löpning // KB24
Core: Bosu superbitande pilates crunches
Stretch: kinstretch, piriformis, BW
⭐👍

Q Elite – KRunner

Warmup: 6000 step + BW Complex

 

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

 

—- 60/30+30 x3:

Treadmill running // KB24 deadpull

 

—- 60/30+30 x3:

Treadmill running // KB24 oh hold w steps

 

—- 60/30+30 x3:

Treadmill running // KB24 RTW w stop

 

  • Active stretch/recovery

 

—- ABSolution-CoRe- FAT, 2 Rounds —

Bosu X-knee 10-10 + Bosu ½ sideplank crunch 20  L/R

 

  • Active stretch/recovery

 

 

Posted by on Sep 23, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Phobos Six

Ett par rundor med bulgarian x 6 + lite BW

Och en sjutusan till core som avslutning

⭐👍

Q Elite – Phobos Six

Warmup: BW Complex

 

—– 6/6, 2 Rounds —

 

Bulgarian spin n ½ cosack reach 

Bulgarian sit-thru 2 – russian down/up L/R 

 

Bulgarian rev lunge twist n oh press L/R

Bulgarian s leg rev pushup + leg swipe 2

 

Bulgarian clean- stance twister L/R

BW beast swivel-pike (s.leg) L/R

 

—- ABSolution: 6/6/12 x 2

Bulgarian/Bosu 6-6-12 + off

Bosu side crunchers L/R

 

—- Flow-out

BW quad leg out/low lunge twister – back

BW kin flow + piriformis twist

 

 

Posted by on Sep 23, 2020 in Bilder, Q-Fit, Workout | 0 comments

Mån: Q Elite – Black TAB 8.0

Bästa starten på lite ledighet..😁

Blev 1, 2, 3, 4… hela 8!! goa TAB-rundor löpning med Bekoji & 5300 kg KB…👍⭐👌
Lite meck att hitta band som inte stoppade bara.. gotte puls genom hela
.

Q Elite – Black TAB 8.0

Warmup: BW Complex + airbike

TAB 1:

KB20 stance in/outside swings // Treadmill run

TAB 2:

KB20 twist press  // Treadmill run

TAB 3:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 4:

KB20 BU clean n hold// Treadmill run

TAB 5:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 6:

KB20 alt sideclean press // Treadmill run

TAB 7:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 8:

KB20 alt stance goblet hold + leg up // Treadmill run

 

—– stretch, kinstretch

.

Posted by on Sep 21, 2020 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – K-Revolt

Åter igen…Söndagstryckare..

Ljuvlig fet/tung Q Elite..

40an, 24an & en specialare + kroppsvikt..

Q Elite – K-Revolt

Warmup: BW Complex

 

—— 5/5, 2 Rounds —

 

KB40 stance deadlift – alt step 10/10 L/R

KB24 swing- switch/ stance squat – alt side

  • BW crabturn- sonnon turn/under leg kickreach- back L/R

 

KB18/band OH press n OH walk L/R

KB24 bridge press + s.leg raise 10/10

  • BW elbow crab turn + leg reach out – alt side

 

—- 5/5, 2 Rounds —

KB24 alt bicycle 20

BW s.hand beast turn to pike L/R

 

— stretch, kin, piriformis

 

 

Posted by on Sep 21, 2020 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – Souvage

Ja jösses… Det va utmaningar idag minsann.. framför allt styrke/balans/kontroll.. resten bara jobbigt, pulsigt & svettigt 😁🤣

Grym Q med allt!!👍💪⭐⭐

Q Elite – Souvage

Warmup: BW Complex + airbike

 

—- 5/5, 2 Rounds

 

KB/Bosu s.leg rot rev lunge n standup/knee L/R

KB/Bosu RTW + catch/forw lunge

  • BW crabturn- sonnon turn/under leg reach- back L/R

 

KB/band OH press (+ OH walk) L/R

KB/band/Bosu hi curl (s.leg) L/R 

  • BW pushup – dyn side monkey L/R

 

KB24 circle hold crawls L/R

KB32 dead clean outhold L/R

  • BW pullup hold

 

— spin-off

Treadmill soft run 60s 

  • KB24 hollow plank/sideplank L/R
  • BW assisted V-sit twist reach L/R

 

Treadmill soft run 60s 

  • KB24 OH hollow plank/crunch
  • BW beast swivel to pike L/R

 

— stretch-es

 

 

Posted by on Sep 19, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Zola Dark

Fet ny grym Q…

Drygt 5 ton med KB24..tunga komplexer.. ben, balans och armar.. utmanande..

Kommer kännas i mån 😁💪

Q Elite – Zola Dark

Warmup: BW Complex

 

—– 5/5, 2 Rounds —-  5280 kg

KB24 rot rev lunge + stance 2 + stance thrust L/R

KB24/Bosu RTW + catch/forw lunge

KB24 dyn cleanswitch – stance squat L/R

  •  BW deck kneekick- V-sit reach

 

KB24 kneeing deadpull – goblet press

KB24 kneeing halo + outside twist (w sit-back) 

KB24 bridge press + s.leg raise 10/10

  • BW shinbox flow – flip/low lunge- dip/reach

 

— stretch, kin, piriformis

 

Posted by on Sep 15, 2020 in Bilder, Q-Fit, Workout | 0 comments