Tis: Q Elite – Blacrab

Jodå… tisdags-Q med 5000kg feta/tunga/luriga KB varvat med balans, kontroll, drag, band, bosu, BW, core..

Osså 2 blöta rundor löpning/KB på det… sen va det klart!

Hur bra som helst. Igen

Q Elite – Blacrab

Warmup: BW Complex

—- 5/5, 3 Rounds —-

KB24 slingshot lunges L/R

KB24 crabturn + bridgepress L/R

— Bosu/Band (dbl) s.leg semisquat/triceps L/R

KB24 deadclean + curtsey lunge L/R

KB24 kneeing clean + strict press L/R

— Band kneeing OH pull alt front pull

—— ABSolution/Spin: 4/4, 2 Rounds

KB24/BW deadbug hold – straight leg raise

BW  dyn s.hand flipsprawl- plank rolldown- under bridge turn- pushup

BW prisoner hollow situp/tuckin L/R

——– TAB: x 2

KB24 stance swing- gunhold twist // Treadmill run

KB24 alt outside stance swing // Treadmill run

Fre: Q Elite – ReCharge

Q Elite – ReCharge

Warmup: BW Complex + heel

—- 4/4/16, 3 Rounds —

BW fr.kick+spin/reach- switch/ under dog- cobra

• Mini band kneeing front -twist- in/hi pull L/R

BW deckroll- legs up- shin sit twist- V-sit X-touch

• Mini band V-sit forw reach n twist up – OH- backpull 

BW full scorpio land – twist- cosack/hamstretch

• Rope s.hand dbl twist powerslams over box L/R

—xtra: 4/8/16/4, 3 Rounds —

KB40 dbl stance deadlift L/R

KB40 dbl farmhold

KB24 dbl outside // torito swings

TRX rev ctrl hang down/twist + supercurl + crucifix

—– 8/16, 3 Rounds —

Calf press 75kg

BW toe jumps

— release stretch

Tor: Q Elite – ICON tiger

Torsdag = Q godis

Superskön ny mix av dubbla klot, slamball, kroppsvikt, bosu & rep..

Och premiär av nya supersköna lätta Bekoji Boost!!

4 tunga rundor godis, 4 rundor 30/30/30..

Q Elite – ICON tiger

Warmup: BW Complex

—– 4/8, 4 Rounds —-

KB24 dbl hike clean + superman + see-saw press

D.B kneeing slam + ctrl fr.kick + pullover hollow plank

Bosu/Rope s.leg lunge twist slams L/R

Bosu box-push play vari

BW prisoner hollow situp/tuckin L/R 

— 30/30/30 + 30 rest, 4 Rounds

KB24 RTW w stop twist

Skipull dbl grip alt sidepull

Treadmill light run

+
TAB: treadmill run vari 11-16

Ons: Q Elite – 5xFive

Morgonpuls a la Q…. 5 goa löp & KB24 intervallrundor..

Blött som tusan men lätt i benen..

Q Elite – 5xFive

Warmup: BW Complex

TAB: 1

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 2

KB24 sideclean (deadclean) n press // Treadmill light run

TAB: 3

KB24 stance swing- gunhold twist // Treadmill run

TAB: 4

KB24 alt outside stance swing // Treadmill run

TAB: 5

KB24 stance twist dip-pull // Treadmill quick run

— stretch

Tis: Q Elite – Rechicon XT

En tisdagsknall a la Q…

Tunga KB komplexer varvat med TRX/BW & nya “sköna” core-movs..

3 blöt-blöta rundor hanns/ökades med.. Fick spara löp-tjosan.. tills imån bitti

Q Elite – Rechicon XT

Warmup: BW Complex – inch-fr.kick/rev/dog reach

—– 4/8, 3 Rounds —-

KB Rech 1 – dbl lift + alt op rev lunge clean L/R

• TRX close row n leg crunch L/R

KB Rech 2 – hike BU clean + kneeing clean/squat/thrust L/R

• TRX mma power pullups

KB Rech 3 – swing/BU halo – stance squat/twist L/R

• BW/Band side op sit-thru + elbow down/up

—– ABSolution: 8/8, 3 Rounds —

KB jiutsu kin-swipes L/R

BW prisoner hollow situp/tuckin L/R

BW elbow pushup/side sit – leg swipe/pull L/R

Lör: Q Elite – SaturGrin

Lördags-Q a la skyfall..

32 små goa löpningar varvat med 6720 kg hala KB…

Plus allt annat smått och gott..

Q Elite – SaturGrin

Warmup: BW Complex

—- 10/20/10, 3 Rounds — 6720 kg

KB80 stance deadlift

Skipull s.hold + swipes L/R

BW dolphin press + touch 2 +dyn s.hand crabturn- flipsprawl L/R

TAB: 1

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 2

KB24 dyn halo n crunch // Treadmill light run

TAB: 3

KB24 stance swing- gunhold twist // Treadmill light run

TAB: 4

KB24 inside/outside stanceswitch swing // Treadmill light run

—- xtra: 12/48/12

Calves 60-press

BW s.toe jumps L/R

Dragpull kneeing band L/R

— band V-sit stretch