Lör: Q Elite – Fragliaton 28

Liten “go” lördags-bulldozer a la Q…

5300 kg med 28:an + finisher med löpning/skipull.. Voila!

Och de nya Takumi boost lätta o snabba som tusan!!

Q Elite – Fragliaton 28

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB28 ½ eight – switch – hike switchstance clean L/R

KB28 dbl stance/s.leg RDL L/R

KB28 dbl alt quadpull L/R

• KB28 dbl alt torito dead lift- pushup L/R

• BW – spiderdip//legout-tuckin- sit-thru/ rolldown situp L/R

—– 4/4, 2 Rounds —-

KB28 s.leg ½ bridge hold w alt floor press

KB28 floor dragpull ( quad w s.leg out)

KB28 bench X-row L/R

—– Finisher: 30/30/30 x3 

Running // KB28 stance hold // skipull vari

—- Stretch

Fre: Q Elite – Pinifiri

Lite KB40… lite fleximovs… sedan invigning av de nya Adios 4..

9 st blöta 60/30…   gårdagens Q satt kvar.. 😉

Q Elite – Pinifiri

Warmup: BW Complex

+

KB40 suitcase lift L/R

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

—- 60/30+30 x3:

Treadmill running // Bulgarian stance twist pull n halo

—- 60/30+30 x3:

Treadmill running // KB24 oh hold / RTW w stop

• Active stretch/recovery

Tor: Q Elite – Knas-ter

Ljuvlig utmanande torsdags-Q.. igen! 😉

Råstyrka, koordination, puls, flow, balans, vrid, kontroll, core, fokus & löpning…  💪👌👍

Q Elite – Knas-ter

Warmup: BW Complex + squat/kneedip flow

—– 4/4/8, 3 Rounds —

KB24 D.clean/rev lunge- forw.lunge- standup/press- sideswing/switch + halo

BW Frontkick spin- pushup- crabturn 360- hindu pushup/inch back

Bosu/ball balance L/R under/over

Band lunge- s.leg balance s.hand fly L/R

—- Finisher: 4/16, 3 Rounds —

KB24 dbl hike – BU clean

BW side jack-knives L/R

—- 60/30 x 3

Treadmill running // KB24 Stance goblet hold

—- stretch

Tis: Q Elite – Beezer LTD v2

Bara en sak är bättre än en Q Elite… och det är en v2 på samma 😉

Lite extra mer av allt.. Grymt pulsigt och blött.

Supergrym som alltid!!⭐️👌⭐️

Q Elite – Beezer LTD v2

Warmup: BW Complex

—- 4/4, 2 Rounds —  

KB ½  eight – cleanswitch/ twist stance squat – sideclean alt L/R (2nd dyn rev lunge)

• BW inch- pushup- elbow sit-thru- low lunge/ scorpio- squat/roll up

KB deadsnatch- press/rev lunge- oh lying tilt- crabturn- squatup L/R

• BW deckroll/legsup- fr.kick/stance- crabturn/kneedip- stance tuckjump 

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean/superman + outside swings

BW kneekick – alt sit-thru AIR

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean/superman + torito swings

BW kneekick – alt sit-thru AIR

—- Finisher: 3 – 4/16/8

KB24 dbl hike clean/superman + alt stance outside swings

BW kneekick – alt sit-thru AIR

Sön: Q Elite – Beezer LTD

Och söndagen bjöd på nästan lika giftig Q-rackare.. 💪👌⭐️

Hikes, squats, switches, frontkicks, scorpios, pushups, snatch, inchworm, TGU, tilts, deckroll, stancejump, crabturn, bridges, RDL, band-twisters, more hikes, outside swings, toritos, crabturn, row, sit-twists & dbl row…

Mör, pulsig och blöt…😁

Q Elite – Beezer LTD

Warmup: BW Complex

—- 4/4, 2 Rounds —  4416 kg

KB stance hike/clean- cleanswitch/stance squat alt L/R

• BW inch- pushup- fr.kick/scorpio- low lunge/ under reach- scorpio back

KB deadsnatch- TGD- oh lying tilt- crabturn/squatup L/R

• BW deckroll/legsup- fr.kick/stance- crabturn/bridge reach- stance jump 

+

Band‌‌ RDL L/R + 

Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ w- rev lunge twist ‌L/R‌

BW squat tilt + angel swipe

—- Finisher: 1 – 4/16/8

KB24 dbl hike clean + outside swings

BW kneekick – sit-twist reach

—- Finisher: 2 – 4/16/8

KB24 dbl hike clean + torito swings

BW kneekick – sit-twist reach

—- Finisher: 3 – 8+4 x 3

KB24 dbl  alt row + dbl row

—- streeeeeeeeetch

Lör: Q Elite DUO – Redux Wake

Ram, bam, boom…. Q Elite DUO som hette duga…🔥😁

Tyngd, puls, spänst, twistar, ben, pressar, puls, hopp, core, slams, statiskt, balans, löpning.

Supergrym Q med vapendragen! 👍👌💪

Q Elite – Redux Wake

Warmup: BW Complex

—— 4/8, 2 Rounds —-

KB Redux Complex 1

• Sideswing 3- stance squat- stance drop/goblet

• BW deckroll- legsup- fr.kick/stance jump back

• Bosu mtn climber + jump-squat

KB Redux Complex 2

• s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

• BW pushup +½ tuck- alt sit-thru

• Bosu kneeing cosack/kneeing slam + X-plank L/R

KB Redux Complex 3

• ½ kneeing op dead clean- halo – kneeing 180 swipe
• BW dyn fr.kick – flip switch L/R
• Bosu s.leg Rope dbl twist slam

—– ABSolution: 32/16 x 2

Bosu – s.hand plank + Rope quickies 32/32 L/R

Bosu – plank dip L/R

—– Finisher: 

TAB: 1

Treadmill // KB64 farmhold

TAB: 2

Treadmill //  KB32 deadrow + deadclean hold