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Tor: Q Elite – Ki:Bionic

Holy moly, holy moly…. En riktigt go Q-rökare inklusive allt. 👌🔥💪

Tyngd, koordination, puls, spänst, speed, slams, rörlighet, ultra-core, farmhold, löpning o finisherpuls!!

Ka-Baaaam! ⭐️⭐️⭐️

Q Elite – Ki:Bionic

Warmup: BW Complex

  • Halo- rolldown/inch- pushup- fr.kick/cosack/ham- back

 

—– 4/8, 2 Rounds —

 

KB24 s.leg RDL + s.leg clean- rev lunge- kneeclean- press- out- offset pushup- clean/standup

  • Bosu dbl step + dead slam

KB24 stance outside swing- clean- press L/R

  • Bosu mtn climber + jump-squat

BW pushup +½ tuck- X-touch/X-split ( alt sit-thru)

  • Bosu/BW stance squat- ½ deck- switch

KB24 kneeing 180 swipe 

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

 

—— ABSolution:  4/4, 2 Rounds —

KB24 oh pullover- V-leg crunch- leg kick L/R

KB24 situp + X-bride leg kick L/R

 

—— Finisher:  ‌

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB out clean hold // oh hold

TAB:‌‌ ‌treadmill‌ ‌//‌ ‌‌KB halo // RTW touch

 

— Stretch

 

 

Posted by on Feb 13, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – Van BarKiX

Ny lysande Q Elite… 4,6 ton KB + BW + boxkicks och extra core/finisher..👌

Tunga bentwistar, giftiga pressar och rörliga BW flows..

Blött så det rann på bosu och golv… 😁💪🔥

Q Elite – Van BarKiX

Warmup: BW Complex

 

—– 4/4, 4 Rounds —

KB24 Barmix Complex L/R

  • ½ eight – twist stance squat alt L/R (2nd&4th slingshot)
  • outside rev lunge alt L/R
  • floorpress n ½ getup L/R
  • dbl quadrow n X-touch
  • dbl jerk + alt down/up

BW swingsit-sit twist reach -alt

BW sit-thru- reach- scorpio- sit-thru n back L/R

+

BOX Kicks max 16

 

—– ABSolution/Finisher: 16/16 x 3

Bosu – s.hand plank + Rope quickies 16/16 L/R

Bosu – plank dip L/R

Ski pull vari single/dbl- side pull L/R

 

— stretch

 

Posted by on Feb 11, 2020 in Bilder, Q-Fit, Workout | 0 comments

Lör: Q Elite DUO – Lambino

Tung och blöt lördagskanon med goa vapendragaren 🙂

4 rundor fet KB complex, ilskna MB slams, TRX, BW flow…

3 rundor core/arm-finisher..

Q Elite – Lambino

Warmup: BW Complex

 

—- 4/4, 4 Rounds —–

KB dbl Lambino Maker Complex 2 alt 4

  • Pushup- tuckin- quadpull 
  • hike swing/clean- squat
  • alt press- alt rev lunge

MB stance push 2- oh slam- pushup- spider plank 2

TRX X-bridge hold – crunch L/R

BW quad twist 2- sit-thru situp/ rev scorpio flow vari

 

——- ABSolution: 8/8,  3 Rounds  

KB dbl  legraise n alt drop + legraise + crunch

Plate big discus L/R

BW kneekick- kin/fly + leg twist alt L/R

 

— Stretch

 

Posted by on Feb 8, 2020 in Bilder, Q-Fit, Workout | 0 comments

Tis: Q Elite – CAD GRiM Mini

Ujujuj… blev en blöt och tung mini-variant på torsdagens fulltryckare.

KB40 komplex varavat med BW, 24:an, rep, bosu och skipull.

Riktigt liten killer!!

Q Elite – CAD GRiM Mini

Warmup: BW Complex

 

—- 4/8/16, 2 Rounds —-

KB40 row & suitcase lift L/R

BW Brasiliko Combox I

  • Low tornado lunge- rev crabturn- switchswipe2- back L/R

KB24 sideswing- strict press- BU clean- stance outside/clean L/R

BW Brasiliko Combox III

  • Sit-thru pushup2- crawl- rolldown pushup 2– back L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

 

—– ABSolution: 16/8/16 x 2

Bosu – s.hand plank + Rope quickies 16/16 L/R

Bosu – plank dip L/R

Ski pull – swipelunge/kick,  alt sidepull 16/16

 

—- Xtra: 

Rope:‌‌ flag drop x 4

Posted by on Feb 4, 2020 in Bilder, Q-Fit, Workout | 0 comments

Sön: Q Elite – Brasiliko Combox

⭐👍⭐👍
 
3600kg KB stabilitet, styrka, balans & puls + varvat med brasiliansk flow med kicks, swipes, turns, press, twists, roll och småhopp..
 
Lite xtra killer-core… blev en grym Q!!!👌

Q Elite – Brasiliko Combox

Warmup: BW Complex

 

— 5/4/3 ladder, 3 Rounds —-

 

KB dbl – pushup- renegade row- deadlift- s.clean/revlunge 2

KB kneeing band hold – BU press L/R

KB stance outside swing- clean- stance squat L/R

BW Brasiliko Combox I

  • Low tornado lunge- rev crabturn- switchswipe2 – back L/R

BW Brasilico Combox II

  • decksquat/legraise- rev fr.kick/dogpress- fr.kick- stanceback L/R

Rope dbl grip – side slams 10/8/6 L/R

 

—– ABSolution: 8/8/4 x 2

Bosu – s.hand plank + Rope quickies 16/16 L/R

Bosu – plank dip L/R

Bosu – L-sit ( s.leg touch)

 

—– stretch, flow, kinstretch

 

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

Fre: Q Elite – Woe Trazor

Ny dunder-Q… Puls på allt..tom avslutande core..
Dubbla 24 superman, barbell flow ( den hade ingen sett innan 😅), TRX drops, spänstig BW, statiska ben och twistslams.. plus en brutal cote..
Nu är det fredagsmys..😁

Q Elite – Woe Trazor

Warmup: BW Complex

 

—— 4/4, 4 Rounds —

KB24 dbl hike alt superman

BB lance lift n halo L/R

TRX twist drop pull alt L/R

KB24 stance hold L/R ( 2,4 dyn stance squat)

BW elbow dip- pushup- fr.kick spin2 – squatjump

Rope twist slams L/R

—- recovery

BW side lean + leg lift + twist angel

 

— xtras/absolution : 4/4,  2 Rounds

KB24 situp + X-bride leg kick L/R

PM quad flys L/R

PM/Bosu – deadbug n sidepull L/R

 

— Stretch

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