Ons: Q Elite – Viper Pitz

Inte ofta, men ibland kommer den 😉   Fet repris från gårdagen, idag med nytt sällskap, plusmeny och ökning på bandet..

Samma blyfeta upplägg, med grym mix av råstyrka, tyngd, puls, komplexer, halos, swipes, kroppsvikts-kombos, slams, skipull, löpning, xtra core, vader o pullups

Sjukt bra jobbat!

Q Elite – Viper Pitz

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- rythmic beast/sit-thru/scorpio

—- 4/4, 2 Rounds ———-

KB40 dbl deadlift varis

BW crabturn reaches – dyn quad

KB BU squat L/R

KB lunge clean/press – switch

CB hike n halo

CB oh fly’s – switch- swipe

BW deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

BW 2-step pushup n sidekick swipe / low glide pushup

+

Rope twistlams

Skipull switchstance – swipe

—————————————

Ball- balance kneeing

Ball- Pilates fallout

Ball – alt deadbug -X  L/R

Ball- pushup + rev leglift

—————————————————-

TAB: KB flow alt stance vi pull/ snatch //  Treadmill Run

TAB: Bulgarian twist pull  // Treadmill Run

—- Xtra:

Calves press + bounce X3

Strict pullup varis

Tis: Q Elite – Viper Pitz

Tvärdrag och 2 rutinerade som tryckte av en riktig Q dräpare…

Drag från första början… tunga lyft, BU, brutal komplex, klubbor, rörlighet, puls, knäckande BW, slams, skipulls… core o löpintervaller som efterrätt 😉

Grymt jobbat som alltid. Sjöblött och härligt genomtränade.

Q Elite – Viper Pitz

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- rythmic beast/sit-thru/scorpio

—- 4/4, 2 Rounds ———-

KB40 dbl deadlift varis

BW crabturn reaches – dyn quad

KB24 BU squat L/R

KB24 lunge clean/press – switch

CB Bruiser hike n halo

CB oh fly’s – switch- swipe

BW deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

BW 2-step pushup n sidekick swipe / low glide pushup

+

Rope twistlams

Skipull switchstance – swipe

—————————————

Ball- balance kneeing

Ball- Pilates fallout

Ball – alt deadbug -X  L/R

Ball- pushup + rev leglift

—————————————————-

TAB: KB flow alt stance vi pull/ snatch //  Treadmill Run

TAB: Bulgarian twist pull  // Treadmill Run

Sön: Q Elite – Black Charlotte

Liten “skön” Q Elite grise-kötte-mosar-runda…

12 rundor KB- dyn low focus varvat med skipull/swipe.. jösses, det tog 😉

2304 kg och 192 st explosiv max ski-pulls + lite xtra godis 😉

Snurr/puls-faktor = 95%    Riktigt riktigt slut.

Q Elite – Black Charlotte

Warmup: BW Complex

Inch- cobra/X-dog- tuckin- rythmic beast/sit-thru/scorpio – ginga flow

—— 8/16, 12 Rounds ———

KB tactical lunge

• Skipull swipe stance

KB alt hike/switchclean low squat

• Skipull swipe stance

KB low ½ eight low lunge stop

• Skipull swipe stance

— repeat

——- 12 Rounds ——————-

Pullup vari controlled

• BW sprawl-  elbow under/over sideswipe L/R- elbow dog

——- Absolution:

PM boat/ elbow plank – twist pulls L/R

Active recovery stretch

Lör: Q Elite – Pistachio Killswitch

Lördags-Q Elite Solo.. 100% värme, 0% syre, 0% kyla… 100% mättnad 😉

Core, tyngd, spänst, rörlighet, puls, koordination, löpning, rotationer, komplexer…

Nya kombos/variationer – avancerat, tungt och sjöblött.

En helt vanlig utmanande Q de luxe mao.

Q Elite – Pistachio Killswitch

Warmup: BW Complex

—- 4/8, 2 Rounds ——–

KB40 dbl deadlift varis

+

PM kneeing downtwist 2 + kneejump L/R

BW elbow under/over sidekick- dog/tricep

—-

KB dbl Luka2 Complex x2

Pushup-renegade- quadpull- dogpress- pull- hike swing- hike clean- sq/press- snatch- rev lunge

BW deckroll kneekick- fr.kick backturn/ X-dog /out n legkick L/R

—

Bulgarian Complex- spin- gripswitch/stance squat- halo- OH dyn rev lunges

Rope pullup

——— ABSolution:  x 2

Landmine – russian twist + oh situps  + rollouts L/R

Bosu/Bulgarien -off 8-8-10 x 2

———– TAB:

KB20 stance hi pull / switchclean-press- windmill //  Treadmill Run

Tor: Q Elite – 3-Point Jaeger

Holy moly.. en Q Elite Jaeger som hette duga det…

Vass, tung, pulsig, lurig och svettig. KB, hantlar, TRX Rip, landmine, skipull och en jäkla massa nya BW-kombos..

Lika bra som alltid. Idag med starkt sällskap..:-)

Jaeger. Tummen upp!!

Q Elite – 3-Point Jaeger

Warmup: BW Complex

Inch- crabturn/tripod – X-dog flow- scorpio land/kin- twist mm

——–4/8, 3 Rounds ———————–

KB hike n dyn low squat L/R

BW crabspin TGU sit down/up – dyn quad- tuckout

DB21 quad/row 2- dog front pushup

BW deckroll kneekick- fr.kick back/out n legkick L/R

TRX Rip/Bosu dbl step n hockeyshot L/R

BW pullup + sprawl n low glide pushup

Landmine twist rev lunges

——- Finisher: 4/24 —–

KB dbl hike – BU clean

Skipull  stance

+

KB dbl hike – clean n dbl press

Skipull  stance

+

KB dbl hike – BU clean

Skipull  stance

———– 8/8/8 —–

KB dbl row- hikeclean/down- legraise twist n crunches

KB ½ bridge alt press + dbl press

Tis: Q Elite – Jaeger City

Tisdags-Q… säger bara… fy f-n secken krossare!!

På pappret såg den ju lagom ut… värst i juli 😉 (den urusla luften stöttar ju inte direkt 😉 )

Blytung DB complex, BW, TRX Rip, BW o skivstång… sen  va det bara löp/KB intervallerna kvar..;-)

Q Elite – Jaeger City

Warmup: BW Complex

Inch- crabturn/tripod – X-dog flow- scorpio land/kin- twist mm

——–5/5, 3 Rounds ———————–

DB21 quad/row 2- dog front pushup

BW deckroll kneekick- fr.kick back/out n legkick L/R

+

TRX Rip/Bosu dbl step n hockeyshot L/R

BW jump pullup + low glide pushup

+

Landmine twist lunges

—– Finisher 1: 60/30- 30 rest x 3

Treadmill /alt/ KB flow ½ eight switchclean- BU clean

—– Finisher 2: 60/30- 30 rest x 3

Treadmill /alt/ KB sideswing switch n sidepress

—– Finisher 3: 60/30- 30 rest x 3

Treadmill /alt/ KB alt stance snatch