Lör: Q Elite – bIONco II

Q Elite – bIONco II

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB32 dbl plateau stance deadlift L/R

KB24 dyn alt sideswing- low side pull -switch/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

MB/Bosu s.leg kickback slams L/R ( balance, expl)

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

BW s.elbow – scorpio hold- toe press L/R 8/8

—– Finisher: 

TAB 1:

Treadmill run //KB RTW w touch

TAB 2:

Treadmill run //KB oh old/balance / drop-pulls

—- Stretch

Fre: Q Elite – bIONco 

Q Elite – bIONco 

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB32 plateau deadlift L/R

KB24 dyn alt low side pull -turn/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

MB s.leg kickback push-slams L/R ( balance, expl)

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

BW s.elbow – scorpio hold- toe press L/R 8/8

—— Finisher: 8/16/60 x 2

KB32 alt deadrow

Bulgarian37 grip catch

Airbike legs 60nsec

BW scorpio land-cosack- V-sit reach L/R- piriformis stretch

Tis: Q Elite – P.Contract

Booom! Grymt tisdags recept…

40kg KB hike switches, drops & press med 28an, massa Bulgarian37, TRX, än mer kroppsvikt, airbike 60..

Nya tunga brutala kombos!!

Q Elite – P.Contract

Warmup: BW Complex

—- 5/5, 2 Rounds —

KB40 hike swing/switch

TRX dyn underpull w jumpswitch

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 rot rev lunge L/R

KB28 V-stand alt side drop switch

KB28 deadbug press + leg twist L/R

BW elbow hipdip n legswipe opener L/R

—– ABSolution: 5/5, 2 Rounds —

Bulgarian37 sit-thru jumpswitch – turn rolldown/up 

BW prisoner hollow situp/ alt tuckin L/R

BW quad- s.leg under / reach out L/R

—- Finisher: 5/5/60, 2 Rounds —

Bulgarian  stance twistpull L/R

Assaultbike 60 sec

Sön: Q Elite – Sunday Crash

Puls-toppat hela vägen!

Q Elite – Sunday Crash

Warmup: BW Complex + airbike + bosu toe balance – piriformis

—– 4/4, 4 Rounds —-

KB24/step Combo 

BU halo -to- thai-kick alt L/R (8)

Skull close squat + rev lunge down L/R

Row- deadclean- press- snatch- outside V-swing switch L/R

KB24 ½ eight – ginga swing L/R

• BW elbow dip- pushup- fr.kick back-to-jump sideplank L/R

• BW hollow plank- prisoner alt leg crunch/twist

• BW elbow 2-step overkick 

Assault bike leg + mix 60 sec

—- Finisher 1: 16/16,  4 Rounds —-

KB24 dbl torito 8/8 L/R

Boxkicks slam 

Airbike leg+ mix 60 sec

—- Finisher 2: 10/40, 4 Rounds —-

Calves sit-press 75kg

Skipull stance swipes // stance dbl grip outside

— kinstretch, piriformis

Fre: Q Elite – Fabisitov Steam

Tusan rätta ordet… Steam

Fullständigt rann.. en turbosnabb och utmanade Q runda.. ny goa mixar av KB/BW, xtra mega-core, osså 2 rundor intervall på band +KB..

Q Elite – Fabisitov Steam

Warmup: BW Complex + airbike + bosu toe balance – piriformis

—– 4/4, 2-4 Rounds —-

KB24/step skull close squat + rev lunge down L/R

KB24 row- deadclean- press- snatch- outside V-swing switch L/R

• BW deckroll- fr.kick back-to-jump sideplank L/R

KB24 ½ eight – ginga swing L/R

• BW elbow dip- pushup 

KB24 halo -to- thai-kick alt L/R

• BW elbow 2-step overkick 

—- ABSolution:

KB24 windmill L/R

Bosu/Bulgarian37 8-8-16 + off

—– Finisher:

TAB 1 

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

TAB 2

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

—– Stretch: piriformis, sit-angel, flow

Tis: Q Elite – Tag Mixet

Tisdags-tryckare a la Q

Tunga goa KB varvat med bosu, BW, TRX & assaultbike.

Snabbt och effektivt

Q Elite – Tag Mixet

Warmup: BW Complex 

—- 4/4, 2 rounds — 

KB24 alt slingshot lunges

• Bosu stance squat L/R

KB24 dbl hike superman

• Bosu close balanced spiderplank L/R

Assault bike 60 sec

—- 4/4, 2 rounds — 

KB24 kneeing clean-press- low windmill L/R

• BW deckroll + alt hipdrive reach 

KB24 halo -to- thai-kick

• BW elbow 2-step overkick 

Assault bike 60 sec

—Finisher: 4/4/8/8, 2 Rounds —

KB32 deadrow- deadclean n jerk L/R

TRX dyn underpull w jumpswitch