Tor: Q Elite – Pulitech

Holy Bananas!!.. PM wistlunges, pullups, splitsnatches, salsa pushups, sideswingwalks & barbell halos (?!?!)

Max run on curved band & skipulls… Booom! Träning avklarad innan 11.. 😉

Q Elite – Pulitech

Warmup: BW Complex

—– 5/5, 3 Rounds —

PM revlunge/twist L/R

• BW strict pullup & BW sit-thru

DB splitsnatch L/R

• BW under salsa twist pushups

KB stance swing – sidewalk L/R 20

• BB twistlunges + BB halo 10+5

—– Finisher: X 2

Curved treadmill – 0-MAX!!

Skipull stance swipes L/R 30

— stretch

Ons: Q Elite – Runitov

Osså en liten cardio/puls runda i hemmakrokarna…

Löpintervaller varvat med KB24. Lägg till lite xtra godis med 28:an, så var det rejält blött.. 😉

Q Elite – Runitov

Warmup: BW Complex + skipull

60/30+30 x3:

Treadmill Run // KB24 alt stance BU clean

60/30+30 x3:

Treadmill Run // KB24 Stance goblet hold

60/30+30 x3:

Treadmill Run // KB24 RTW w stop

— recovery

KB28 ½ bride floor press L/R

BW Wall plank – stretch

KB28 stance swing

KB28 stance swing – side walk

Tis: Q Elite – N3wLund

Skön litet gött gym alldeles i krokarna.. med det mesta, utom bulgarians..

24:or borta, så det blev 28:or istället.  Super-grym Q Elite med tyngd, puls, slams, drag, balans, rotation..

Och en jäkla massa hård och NY kroppsvikt.. Plus en super-duper-core som fick det att skrika i kistan!!

Q Elite – N3wLund

Warmup: BW Complex

—– 5/5, 3 Rounds —

KB28 alt slingshot lunges

BW leo rolldown- shoulder/under twist touch- pushup + 2step pushup

K08/Bosu kneeing  back pull 

BW sq- s.hand sprawl/scorpio touch- low lunge- forw low stance squat- fr.kick back

PM kneeing back fly L/R

KB28  switchclean + outside swing  L/R + BW twist- sit thru- jump back L/R

Rope heavy – stance slams L/R 10/10

—– ABSolution!!! : 5/10, 3 Rounds

BW/Bench alt X-leg flag down

Bosu X-knee 10-10 L/R

BW alt knee twist hollow

— stretch, kin

Sön: Q Elite – ReptiCon

Jodå… Q funkar nästan lika bra på annat gym. Men man saknar allt lite prylar och antal 😉

Grym Q Elite omgång… 4,7 ton KB varavat med BW. Rep, core OCH lite speed på Curved Treadmill!!

Sjukt sjukt jobbigt!!

Q Elite – ReptiCon

Warmup: BW Complex – kneeing twists, sit twist, quad twists

—– 4/4, 2-3 Rounds —- 4,7

KB32 dbl stance RDL + deadlift L/R

+

KB24 RC Complex

• d.clean- stance swing- stepup/BU gobletsquat- stanceswitch/ snatch
•  rev lunge
• d.twistclean- switch press

BW leo shoulder/under twist touch- pushup (+fr.kick)+ 2step pushup

KB24 dbl RC Complex

• hollow plank alt press- situp- hipdrive L/R

BW quad- sit-thru leg jump- quad- leg out/elbow walk d/u

Box slamkicks

—— Finisher/Absolution: 16/8, 2 Rounds

Bosu/ Rope – quickies + in/out

KB hold – frog crunch n legs up + corkscrew

Curved treadmill – 0-100 max run

—-

Tor: Q Elite – PreLockdown

Yes!! Med turbo-fart 10.30, så hanns det med en glödande go Q Elite.. innan nedstängningen av Sats pga corono-viruset..

Sjukt grym träning med BW varvat med 24:an… + lite dubbla 😉

✨👌👍💪

 Q Elite – PreLockdown

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

—- 4/8, 2 Rounds —-

BW alt low lunge/X-touch/sidestep- fr.kick/spin

KB24 ½ kneeing clean n press L/R

BW alt rolldown pushup

KB24 alt sidesquat- halo

BW kneejump- low stance + f/r lunge L/R

KB24 hollow plank press L/R

BW quadjump 8

KB24 ½ kneeing press n low windmill L/R

—- Finisher: X 2

KB24 dbl – alt hike/superman 2- hike clean- outside swing 2- decksquat/legsup- RDL X 2

BW sit- shintwist- twistreach L/R

Tis: Q Elite – PASQ 4

Veckans tema… Pure BW.. blev 4 riktigt tunga, finurliga och blöta block med enbart långa BW komplexer.

3 rundor orkades/hanns med… + 3 rundor lika grym ABSolution och lite xtra stretch/twists.

Helt matt 😅👍💪

Q Elite – PASQ 4

Warmup: BW Complex flow – roll/twist- alt kneedip/sun

—- 2/2, 3 Rounds —-

1: BW inch- lunge/X-touch/sidestep- fr.kick/spin/leg kick touch- scorpio- inch

2: BW squat- crawl- rolldownpushup- elbow sit-thru- elbow pushup- squat/roll up

3: BW kneejump- vknja f/r lunge- wide sq twist- crabturn- shintwist- finger lift- back

4: BW quadjump 2+legswipe 2- sprawl/ sideplank pushup 2- squat- swingsit-sit twist reach 2 

—– ABSolution: 4/8, 3 Rounds

BW/Bench alt X-leg flag down

BW alt knee twist hollow

BW/Bench swim-kicks

BW s.hand crabturn + legkicks 8 L/R

—- stretch, kinstretch