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Lör: Q Elite – Adrena/Chomo

En tisdags-Q + en torsdags-Q = en fet tung lördags-Q i grymt sällskap det!! 🙂

Drygt 4 ton KB + bulgarian complex/spin/squat + bodyweight… + en core some hette duga + finisher pushups!!

Bam! Boom! Puh! 😉

Q Elite – Adrena/Chomo

Warmup: BW Complex

 

—— 5/5, 3 Rounds —-

KB32/28 dbl stance deadlift ( + clean)

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

KB32/28 dbl decksquat- legs up- RDL

  • Bulgarian spin-stance-squat 

KB32/28 dbl alt row

  • Bulgarian rev pushups + alt leg swipe

 

BW active recovery stretch 

 

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian s.leg twistpull 5/5

Bulgarian12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

BW low push-pump… to failure

Tor: Q Elite – Adrenatox

Precis lika grym och bra som tisdagens Q…  fast helt annorlunda då 😉

KB64, BW & pullmachinos x3, monster-core x2 och lite xtra 64kg godis..

Bam! 🙂

Q Elite – Adrenatox

Warmup: BW Complex

 

—— 5/5, 3 Rounds —-

KB32 dbl stance lift ( + clean)

PM dyn alt pistol squat

+

PM rev lunge/pull n out – s,leg crunch/pull L/R

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM dbl squat + twister-reach L/R

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM quad n s.arm downfly

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

 

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Chromolex

Holy moly… supernice tisdags-Q.. och jobbig 😉

3 rundor Bulgarian komplex + skipull varis.

Plus 3 rundor super-absolution!  Puh..

Q Elite – Chromolex

Warmup: BW Complex – luka hip stretch

 

—- 5/5, 3 Rounds —-

 

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

Bulgarian spin-stance-squat 

Bulgarian rev pushups + alt leg swipe

+

Skipull-max rev lunge dbl grip alt twist pull 20

Skipull-max rear delta flys 20

Skipull-max stance swipe drive 20

 

—– AbsoFinisher: x 3

KB deadsnatch + crush grip roll down/up + BW sit-thru + twist pushup

Bosu/bulgarian 10-10-20 + off 

Bulgarian s.leg twistpull 5/5

TRX Rip stance outside backpull 20/20

Sön: Q Elite – Marcatori TWO

Blaskego söndagstryckare, ny Q Elite innan jobb..

Tunga nya KB movs med 28:an +allt annat gott godis.. slamball, bulgarian, band & BW

Phhhaaaauuuuwww 😉

Q Elite – Marcatori TWO

Warmup: BW Complex

 

—- 4/4, 2 Rounds —-

KB28 low hike- squat clean L/R

KB28 assisted s.leg swing L/R

  • BW s.leg pistol + side pushup ( w.band?)

KB28 stance outside d.lift- switch- row L/R

KB28 knee clean n press ( + windmill) L/R

  • BW low plank under flow + ½ bridge underflow + close pushup

 

—– Finisher/Core: 8/16 x 2

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

Band OH stance twist-crunches L/R

D.B s.leg ½ bridge – air push L/R

Tor: Q Elite – Techlion Proxy

Härlig fet, go, utmanande, tung, rörlig, pulsig och balanserad ny Q Elite..

2 rutinerade Q-musketörer smaskade på rejält.. och tog vår plats så att säga!

Tummen upp!!

Q Elite – Techlion Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

 

—— 4/8 , 4 Rounds —–

KB24/28 clean n press – OH rev lunge n knee-clean/press- switchclean L/R

K08/PM  dbl twist-up ( + single fly L/R)

Bench/BW  jump fr.kicks

KB choke grip  roll down/up L/R ( spin)

Bosu/Bulgarian spin-squat 

Deadball – kneeing twistslam – under

 

—- ABSolution: 4/4, x 2

KB dbl hike cleans 8

KB ½ hollow pullover/crunch L/R

BW boat cross-touch 2 – sit-lift ( +pilates lift)

BW slow flow  teacup- crabturn 360 – scorpio (land- kneedip)

Tis: Q Elite – Parnacca Proxy

En tisdags-smackare a la Q!!… Nya, nya , nya kombos.med KB, bosu, band, PM, BW, assault bike.😉👍

Styrka, balans, rörlighet, kontroll o en jäkla massa arbetspuls. En alldeles lagom 3,2 tons runda med speed och flow.

Q Elite – Parnacca Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

 

—- 5/5, 2 Rounds —–

KB clean n press – OH rev lunge n press- switchclean L/R

  • BW alt elbow frontkick

KB/Bosu s.hand duck swing – goblet BU-catch n halo L/R

  • BW boat cross-touch 2 – sit-lift

Band/Bosu dragpull- ½ halo pull- straight pull- straight fly L/R

  • BW lying scorpio flow – bridge reach- s.hand dog – back

 

—- Core/Finisher: x 2

KB choke grip  roll down/up L/R

PM  dbl twist-up

Assault bike – just legs 12k