Sön: Q Elite – K285 Bronco

En tung blöt rackare med matt Q som tryckte av en go en i hettan..

Inte mkt kraft fanns.. men pannben däremot

Tung lång komplex med 28an + massa box kicks & BW..

Bam!!

Q Elite – K285 Bronco

Warmup: BW Complex

—- 4/4, 3 Rounds — / —- 28/24/20 ladder down

KB28 stance deadrow

KB28 deadclean- switch- stancesquat

KB28 swing stance catch

KB28 jerk + tgd

KB28 ½ hollow plank press

+

BW fr.kick- over- alligator reach- crabturn- twist/reach

—- 16/8, 4 Rounds

Box kicks

BW  full quad down-dog // alt twist pushups // 

 — stretch

Lör: Q Elite – K4+Trio

Åter en ny grym ny Q Elite..

S.leg swingcleans, ginga swingcleans, pressar, tgu, flutter kicks, K08 dynamic pulls, BW a la leo, bosu sit-thrus… Sjöblött.

Lite xtra & löpning/skipull s.hand/locked & KB..

Snurr..snurr

Q Elite – K4+Trio

Warmup: BW Complex

—- 5/5, 2 Rounds —

KB s.leg outside swing/clean L/R

KB ginga swing/clean L/R ( stepbox?)

KB sit-press – oh sit-up – oh hollow flutter kicks L/R

KB side lying t-spine punch L/R

+

K08 rev low lunge alt pulls

BW low plank/spider kick – elbow/ spider kick

Bosu/BW sprawl- tuckin- alt sit-thru

— xtra 5/5-1, 2 Rounds

KB/BW deadbug hold – straight leg raise

Bosu/BW ½ crabturn n sit-thru hold CTRL

— 30/30/30

KB RTW w stop twist

Skipull alt 1 hold- 1 pull

Treadmill light run

Tor: Q Elite – Luftburhen

Hemsk och brutal… och samtidigt helt underbar 😁
Tung Complex med landmine, BW, KB, BW & airbike.. slams, hopp & core.

Osså löpintervaller som grädde på moset..
Puh 👍💪💥

Q Elite – Luftburhen

Warmup: BW Complex

—- 5/5, 2 Rounds —-

BB Landmine Complex

• RDL + split twist n press L/R

BW leo sit-twist pushup 2 + rev plank/leg raise  2  L/R

KB24 deadcatch- halo 2- sprawl- spider plank

BW rolldown pushup – lunge X-touch L/R

— Assaultbike 1 min 

— ABSolution: 10/10, 2 Rounds —

MB alt side wallslams L/R

BW wall quad-sprawl

BW hollow plank – s.leg X-touch

—– TAB:

Treadmill run // BW elbow sit-thru / s.elbow plank

KB28 stance clean hold //  oh hold // Treadmill run

— stretch

Tis: Q Elite – ParisiTec

Q Elite – ParisiTec

Warmup: BW Complex

—- 5/5, 2 Rounds —-

Bosu/band hold alt lunges

KB24 dbl outside row

KB24 swing- s.leg outside lunge- switchclean/stance squat

Deadball Complex 

– knee slam- fr.kick/reach- close deadbug/leg swipe- low lunge pushup

Band side stance vertical pullover L/R

Band stance press L/R

— ABSolution: 10/10, 2 Rounds —

MB split lunge wallslams L/R

BW wall quad-sprawl

BW hollow plank – s.leg X-touch

—– TAB:

KB24 rtw w stop // halo // Treadmill run

KB24 stance toe goblet hold // Treadmill run

— stetch

Lör: Q Elite – BatBing Six

Grymt go och fet Q Elite DUO!!…

Brutal drös med Q-skivstång, slams, band & BW… plus xtra xtra core, kontroll o pressar.. och 2 blöta rundor löpning/BW/KB..

Q Elite – BatBing Six

Warmup: BW Complex

—– 4/5, X Rounds —-

BB s.hand split snatch L/R

BB halo n side press L/R

BB twistlunges

BB tip grip lift n squat up L/R

D.Ball knee slam- low lunge pushup–balanced fr.kick- deck roll switch

Band stance dbl grip underpress –  step-switch – fr.kick pull L/R

—– Core/Twist/Ctrl . 5/5, 2 Rounds —

Landmine – oh hold situps

BW leo sit-twist pushup 2 + plank/leg swipe L/R

KB24/Band  hold- hold alt leg lift L/R

KB24 deadbug (s.leg out) press L/R + hollow plank press

—– TAB:

Treadmill run // BW elbow plank-swipe / s.hand plank / sit-thru leg kick / eps

KB28 stance row //  stance toe goblet hold // Treadmill run

— stretch

Tor: Q Elite – Rampage

Brutal “liten” blöte-Q..

4 feta rundor TRX kicks, droptwisters, dubbla 24:or och assaultbike..

2 rundor löpning// BW & KB som avslutning..

Balans, spänst, puls, tyngd och en jäkla massa synk!

Boom!

Q Elite – Rampage

Warmup: BW Complex

— 5/5, 4 Rounds —

TRX s.leg MMA kick L/R

KB24 dbl Complex 4/8/16

R1: deadlift- torito swingwalk

R2: hike superman

R3: alt row – dbl row – hike clean

R4: hike + alt press

TRX s.hand drop-twist-pull L/R

KB24 dbl Complex 4/8/16

Assaultbike 1 min medium

—– TAB:

Treadmill run // BW elbow plank-swipe / s.hand plank / sit-thru leg kick / eps

KB24 stance toe goblet hold // Treadmill run

—- stretch