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Sön: Q Elite – Karmetonic

Söndags-kombo… studiobesök, ultraljudsundersökning osså en skön liten Q..

Helstund med nya K08 och kroppsvikt…

Fullkomligt rann från början till slut…

Q Elite – Karmetonic

Warmup: BW Complex

 

—- 8/8, 2 Rounds —

K08 stance row // hi pull L/R

  • BW shin-twist – lift L/R

K08 s.leg squat w band X-touch L/R

  • BW A-B-C pushup jack

K08 leg dyn front steps L/R

  • BW fr.kick – scorpio 360/reach n back

K08 ankle plank alt quad n tuck-in

  • BW diamond pushups

K08 stance straight power swipes

  • BW deckroll- fr.kick- jump stance

 

—- Finisher: 8/8 X 2

K08 ankle thai kicks L/R

K08 box 8/8- stance step- long curl L/R

AirBike – max

—– Stretch

Lör: Q Elite – Red Arizona

Så… då va den nya leksaken K08 invigd av de 2 original-Q gubbsen…

Snacka om många små pulstoppar och core.. och allt annat.

Kul, svettigt, utmanande och heltäckande. Precis som en Q skall vara..

Q Elite – Red Arizona

Warmup:  BW Complex

 

—– 5/5, 3 Rounds —-

KB dead/switch/clean n press L/R

KB stance walk V-swing L/R – F/R  10/10

+

K08 dyn squat row L/R  10/10

K08 dyn twister L/R  10/10

K08 Bosu s.leg squat w band X-touch L/R

K08 side duckunders L/R

+

MB stance slams n sprawl

Rope s.leg sideslams L/R  10/10

 

— Finisher/Core 8/8 x 3

KB dbl ½ bridge – rot press

BW elbow sit-thru- down- situp – alt side

Bosu X-knee twistcrunch L/R

BW X-knee legraise n leg roofpush L/R

 

— airbike

Tor: Q Elite – Pingletz

Underbart.. nästan helt själv. 3-4 PT’s och moi på ytan..

Hur gott om plats som helst. Blev en alldeles “lagom” runda… mkt kontroll, core, balans

Tunga KB, band & Bosu..

Q Elite – Pingletz

Warmup: BW Complex + skipull

 

—- 3/3/6, 3 Rounds —

KB32 deadclean n press L/R

Bosu/band s.leg squat w band X-touch L/R

Bosu/band  side hold/circle/oh pullover L/R

 

KB/band stance underpress L/R

Bulgarian spin L/R

Band​ – side duckunders L/R

+

KB28 stance walk V-swings 16

 

—- Finisher: x 3

KB28 stance walk V-swings 16

Rings pullup-BU pull- skinthecat- L-sit lowering

Ons: Q Elite – Masser Vrap

Jösses… massa nytt och precis lika gott upplägg som alla andra

Tungt, blött, utmanande…

Hur bra som helst. Igen

Q Elite – Masser Vrap

Warmup: BW Complex

 

——- 5/5, 3 Rounds —

KB V wide alt rot clean

KB V wide alt lunge press

BW dyn catch-push-knee clap

BW A-B-C pushup jack

BW/Bench kneetuck – walk pike

KB/Bench X-pull L/R

+

Band – side duckunders L/R

 

— Finisher/Core 8/8 x 3

KB dbl ½ bridge – rot press

Bosu X-knee twistcrunch L/R

Bosu/Band dbl step 16/16

BW X-knee legraise n leg roofpush

Sön: Q Elite – Firescape

Jösses…helt fel namn på den..  va ju rena skogsbrands-släckningen på den! 😉

Att 2 st KB18 kunde bli så..

..just det, 2 40:or, 2 24:or, band, bosu, kroppsvikt & löpning oxå!

Grym liten go rackare som alltid. Sjöblöt. Matt. Q forever..

Q Elite – Firescape

Warmup: BW Complex

 

—– 5/5, 2 Rounds —-

KB80 stance deadlift L/R

Band sunsolutions standing front

 

—– 5/5, 2 Rounds —-

KB Sportler flow

– twist clean- sidesquat/switch-lungesnatch- under BU clean- back

KB alt shintwist n hipdrive + flag push

KB dbl – alt clean/hold/drop + rev lunges L/R

KB dbl – twist-stance w alt presses

+

BW glide low pushup + quad ctrl + touches

BW s.leg plank – knee tuck vari (arm, elbow)

Bosu/BW X-knee rev crunches

BW X-knee legraise n leg roofpush

 

— Finisher: 8/30s x 3

KB alt row 3 + dyn clean/squat + sideclean  L/R

Treadmill light run

Band flag hold vari L/R

+

KB24 dbl hike BU clean n clean/racktwist

 

—- Stretch

Tor: Q Elite – Kabonski Jetstorm

Strålande nytt upplägg.. igen 😉

Torsdagsrökare de luxe med tunga KB komplexer, spänst/flow,

utmanande pushups, rep-puls, balans, mega-core, farmhold, löpning och lite mer puls..

Mäktig, blöt & go egenrunda mao 😉

,

Q Elite – Kabonski Jetstorm

Warmup: BW Complex

 

—— 4/8, 4 Rounds —-

KB24 hike clean/rev lunge/press – BU clean/halo- dead snatch – BU clean L/R

BW stance – fr.kick – deck/leg raise switch- stance back/jump L/R

CrossCore – superman/archer pushups

Bosu/Rope – s.leg waves + dbl slam 16/8 L/R

 

—- ABSolution: 8/8 x 2

KB24 dbl windscreen wipers n legraise + L-sit up crunches

BW elbow sit-thru- down- situp – alt side

KB24 quad pull L/R

 

—- Finisher; 40/20 x 3

KB80 farmhold

Treadmill run

KB24 alt walking stance swing (/ Skipull stance swipes 20 MAX

 

—- Xtra: Treadmill run 40 + KB24 dbl outside stance swing

—- Stretch