Descargar musica

Tor: Q Elite – Pharitoria BIN

Giftig blöt och effektiv Q…
Explosiva KB24 varvat med nya ap-tunga BW movs…
2 TAB rundor på löpbandet + finisher…
Ka-boom!

Q Elite – Pharitoria BIN

Warmup: BW Complex

 

—— 5/5, 3-4 Rounds —- 

KB24 dyn deadsnatch/revlunge

  • BW plank elbow down- s.leg tuck-in FLOW

KB24 deadclean- ½ squat-stop-  up n press

  • BW crab cross crunch ( elbow-knee locked)

 

—–TAB: x 2

Treadmill run//  KB stance (alt leg) RTW w stop // snatch oh hold

Treadmill run// KB stance goblet hold crunch // stance pull n hold

 

—– PushFinisher: 5/5 X 2

KB32 dbl alt ½ bridge floor press

 

Stretch, kinstretch, hang

Posted by on Apr 2, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Haymatic

Superblöt pump-flow-pulsig Q a la tisdagsledig 😁

3 rundor KB & BW + 3 rundor löpintervaller med kinvara 10/bulgarian..

Grym varierad träning 👌💪

Q Elite – Haymatic

Warmup: BW Complex, s.leg inch/swipe, bike

 

—— 5/5, 3 Rounds —-

KB20 outside wide ginga swings 

BW fr.kick – broken scorpio pushup

KB20 alt hike switch/clean/revlunge/kneeing press

BW rolldown – L-under + legkick touch -rollup pushup

+

BW superbird mobilty – swipe/ pidgeon hold

 

———- ———- ———-

 

60/30+30 x3:

Treadmill Run // Bulgarian hi pull/ spin hi pull

 

60/30+30 x3:

Treadmill Run // Bulgarian long halo + flag n oh raise

 

60/30+30 x3:

Treadmill Run // Bulgarian stance twist pull // alt s.leg

 

— recovery stretch

 

 

Posted by on Mar 31, 2020 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – gRimmer 

Holy Moly… bad-ass Q as usual! 😁💪⚡️  (5600 kg förutom all tung BW o band… planen med en lättare flow sprack haha)

Hike, air bike, clean, lunge, switch, BU, snatch, halo, swipe, swing, glide, pushup, scorpio, twist, flow, pump, dbl step, frontkick, air crab, dropper, russian, superman, hollow, press, core, pull, finisher… stretch…

Finito! 👌

 

Q Elite – gRimmer 

Warmup: BW Complex

 

—- 4/4, 2 Rounds —- total 5600 kg

KB20 GRimmer flow 

  • Hike switch/clean- revlunge- kneeing dead clean- standup
  • Snatch- stance switch dbl/ BU – side clean squat

BW low glide plank pushup- L-under + legkick touch – back

BW sit-out- over scorpio turn

KB20 halo – outside stance squat alt L/R

BW air crabturn- sit-thru L/R

Bosu/Band dbl step-fr.kick L/R 

Band Medium n Hard – stance hold n pull

 

— Recovery BW elbow dog – pidgeon n swipe

 

— ABSolution: 4/32/8, 2 Rounds

KB BU russian 4 – OH hollow plank

KB twist-droppers

BW superman plank – forw/rev

 

—- Finisher: 8/4/8, 2 Rounds

KB24 dbl deadpull

KB24 dbl hike clean

KB24 dbl hollow plank press

 

—- stretch n twists n hang

 

Posted by on Mar 29, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tor: Q Elite – Etilette M

Ordningen återställd. Sats igen!

Blytunga 3 ton med 32:orna, 60 spins med 37:an .plus kroppsvikt, TRX Rip, bosu, core & repslams..

En helt vanlig go Q mao..👍💪👌

Q Elite – Etilette M

Warmup: BW complex

 

—- 4/8/16, 3 Rounds  —

KB32 dbl deadlift- (+ alt bent outside row) jumpthrou 2- decksquat- legraise

Bulgarian spin sidesquat + spin L/R

Bulgarian oh twistlunges

BW alt hi & lo salsa plank- pushup + low lunge/X-touch/(sidestep-) fr.kick/spin

Bosu/TRX Rip sidepull L/R

 

—- Finisher/ABSolution: 8/8, 3 Rounds

KB 32 renegade row + quad row

KB 32 dbl ½ bridge alt press

  • BW side jack.knife L/R
  • BW lying alt cork screw

Rope sitting in/out slams + twistslams 32/16

 

— cooldown

Soft light Treadmill

Stretch, twists, kin

 

 

Posted by on Mar 26, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Ketsica TR

Härligt lagom “go” Q Elite ( och förhoppningvis sista dagen på mediokra o slitna NW-gym)

En KB28, tungt band, BW-komplexer, trasigt rep, massa core & drag… vad kan gå fel? 😉

Q Elite – Ketsica TR

Warmup: BW Complex + bosu balance

 

—— 4/8/16, 2 Rounds —-

 

KB28 hike clean/squat- deadclean/press L/R

Band twist oh pull L/R

BW quadpress 3- sitout X-leg touch 3- pushup 3- X-knee glide 3 L/R

KB/BW anchor- X-knee leg raise + corkscrew 

Rope side stanceslams L/R + twist big slams L/R

KB28 alt stance swing 16

 

—– Finisher: 8/16, 2 Rounds —

 

KB32 renegade row

Band stance pull L/R + stance push L/R

BW quadpress 32

— stretch, Bosu balance

 

 

Posted by on Mar 24, 2020 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite – Grintzler

Lite kvar av hamstringsträckning o huvudet i bitar… blev en grym överkropps-Q.

Som alltid. 😉  Nya movs, nya kombos…

Fast idag på ett riktigt trött, sunkigt och o-inspirerande gym..   SNART öppnar Sats igen! 👍🙂

 

Q Elite – Grintzler

Warmup: BW Complex

 

—– 5/5, 3 Rounds — 

KB24 ½ V-kneeing twistpull up L/R

KB24 side lying oh pullover/crunch L/R

KB24 dbl press & hollow plank

+

PM H/M/L fly L/R

BW low spider pushup

BW deckroll- knee twister + shin-sit

+

Bosu 10/10/20

Skipull 20/20

+

Airbike soft 1 min cool down

 

—- Finisher: 5/10

KB24 dbl  hike clean + alt press

KB24 dbl outside gunslinger swings

 

— stretch, hang

 

Posted by on Mar 21, 2020 in Bilder, Q-Fit, Workout | 0 comments