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Tor: Q Elite – Klementi

Dunder-fet och snabbt effektiv Q..

3 rundor KB hike-superman-underswing, switches, kin, swipes & jacknives..

3 rundor 40kg KB & löpning..

👌👍⭐

Q Elite – Klementi

Warmup: BW Complex

 

—- 4/8/16, 3 Rounds —

KB24 dbl hike clean + hike superman 

BW kinturn- switch/ fr.kick/swipe/kin twist

KB24 quad underswing L/R

BW side jack-knife L/R

——

TAB: KB40 suitcase hold  // Treadmill run

60/30×3  Treadmill run // KB24 stance outside swing/halo/goblet

TAB: KB sideclean- switch- press  // Treadmill run

—- stretch

 

 

Tor: Q Elite – Thurbino

Ja göta petter.. en go Q blöting de luxe det 😊

3 rundor grymma Bulgarian & BW
3 rundor TAB, 60/30 med löpning/KB

Sen va det klart! Och matt i hela kroppen 😉⭐💪👌

Q Elite – Thurbino

Warmup: BW Complex + airbike

 

—- 5/5, 3 Rounds —

 

Bulgarian37 stance d.clean/lunge twist L/R

Bulgarian27 RTW + outside swing + 37 OH push/lunge L/R

Bulgarian37 spin n sidesquat L/R

+

BW knuckle sit-thru/swipe + knuckle pushup L/R

BW kneekick- V-sit/reach- kin/fly L/R

BW fr.kick- rev switch- scorpio L/R

 

—– Finisher: x 3

 

TAB: Treadmill run // KB24 goblet walk

60/30×3: Treadmill run // KB24 alt clean n press

TAB: Treadmill run // KB24 goblet walk

 

—- hang/stretch

 

Tis: Q Elite – Tripasso

Liten stygg “go” Q innan jobb..

KB24 x2, Bulgarian37 x2, BW x2, boxkicks, airbike o grym grym core

👌👍💪

Q Elite – Tripasso

Warmup: BW Complex

 

— 4/8, 2 Rounds —

 

KB24 stance hike- switch gunslinger- catch stance squat L/R

KB24 hollow- legs up- deckroll- V-sit halo 2

 

Bulgarian OH rev lunge press L/R

Bulgarian sit-thru switch- russian L/R

 

BW quad walk d/u- over crab + leg reachout pushup b back

BW fr.kick- rev switch- scorpio 

 

— 8/16/16 +40, 4 Rounds —

Box/bulgarian push

Box kicks

BW vari

Assaultbike 

 

—– ABSolution: 2 Rounds — grym!

KB24 alt outside V-swings  forw/rev

+

KB24 goblet hold walk

 

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Mån: Q Elite – RoaR GRiT

Mån… en riktig brottar-Q…220 reps med 24:an..

Dryga 5 ton + 100kg farmhold & kroppsvikt..

Grymt go och utmanande!⭐💪👍👍

Q Elite – RoaR GRiT

Warmup: BW Complex

 

——- 5/5, 2 Rounds —-

KB24 dbl hike gunslinger + pike pushup

KB24 cross deadclean to sit-thru

KB24 split snatch – rack back/kick – lunge under pass/clean

KB24 hollow- legs up- deckroll up- squat halo 2 + goblet low squat jump

KB24 alt cross pull 3- cross clean n stance squat

+

KB100 farmhold

BW flow… reach, twist, scorpio

 

— ABSolution: 5/5, X 2

Ball elbow plank stir

Ball plank alt spider kicks

Ball + medball OH crunch

Ball + medball sideturns

 

— stretch

 

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Tor: Q Elite – Captain Crang

En oväntad liten gotte-raket…

5 tunga pannor med dubbla KB, lite BW, lite band och en sjukt jobbig 27 rundors Captain Tabata..

Grymt jobb igen!💪⭐👍

Q Elite – Captain Crang

Warmup: BW Complex

 

—— 8/8, 2 Rounds — 

 

KB dbl revolver swings 16

KB dbl BU n alt press

KB lateral swing n sidestep pull L/R

KB BU push + halo + side swing 2 

+

BW sit-thru -down/crunch 16

Band stance side pull L/R

 

—– TAB – Captain 27 

 

Treadmill  run / run / run

BW dyn – crabturn / quadpress / pushup/dip

BW static – spider / elbow side dips / deckroll-legs up n twist

.

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Tis: Q Elite – Parinah

Grymme-fet Q med de sega gubbarna..😁👍💪

Nära 9000 kg KB totalt + kroppsvikt.. Inte undra på att vi va matta efteråt..🤣

Tyngd, spänst, hopp, koordination, twistar o finisher/löpning..

Super-Q runda mao!

Q Elite – Parinah

Warmup: BW Complex

 

—– 8/8, 3 Rounds —

KB24 dbl hikeclean + superman snatch

  • BW/Bench frontkicks (2nd n 3rd + quad jumpclaps)

 

KB24 dbl sq- legsup- deadlift- revolver pull (3rd vari)

  • BW quad walk d/u- over crab + leg reachout pushup b back

 

KB24 dbl hollow plank – alt press- leg tilt n up + crunches 16

  • BW frontkick spin n s.leg jump/touch

 

—– TAB – Captain 27 !!!

Treadmill soft/med run

KB24 vari dynamic ( in/out st.swing- sideclean- RTW- static (OH hold L/R- goblet hold)

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