Lör: Q Elite – Grutch-e-Drone

Yes… äntligen! En synkad lördag på de grymma gubbarna 😉

Go fet Q-batalj a la duo.

Tunga KB, rep, tunga BW, TRX, core & löpning

Puh… 😉

Q Elite – Grutch-e-Drone

Warmup: BW Complex – teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 4/4, 2-4 Rounds —

KB24/20 halo slasher 2- close pushup – rev lunge/ oh twist 2

BW inch- low lunge/ dyn cosack/  inner twist L/R

Rope long twist slam 8/8

BW ctrl flow sit-out – scorpio flow

TRX side split/squat n split/pull L/R

BW sportler– pushup- tuckin- 2step (2nd w low archer-touch)

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian 8/8/16 !!!👍

——–

TAB: treadmill // KB24 stance rtw // dyn twistpull

TAB: treadmill // KB24 hand deadclean // oh hold-kneeup

Tor: Q Elite – Parisitov

Härligt brutal liten torsdags.jäkel.. 😉

KB24, PM, Bosu, BW, KB32; rope, TRX Rip.. i en grym mix!

Tyngd, puls, speed, rörlighet, koordination & core

Q Elite – Parisitov

Warmup: BW Complex

—- 4/4/8, 4 Rounds —-

KB24 Parisitov Complex  L/R

– hike snatch xtra w press)

– clean/rev lunge

– outside stance swing

– cleanswitch/squat

PM/ Bosu L/R

• Pull + dbl step varis 8/8

BW Complex

• Fr.kick/scorpio -to
• Spider pushup
• Ham- Hip swipe back

PM halo-screw-twister -akt side

—- xtra/absolution: X 2 —–

KB32 dbl stance deadlift

KB24 dbl torito swings

Rope matrix hang

——+

TRX Rip stance hold X 4

KB24 dbl hollow plank alt press 16

—- stretch, flow, kinstretch

Tis: Q Elite – Gargooza RoX

Holy Smoke…. blev en tung, blöt & pulsig go Q Elite… eller go och go 😉

Mustig KB complex, tunga BW’s, tryckande slams, pulsiga rep.. xtragodis och astung core.

Q Elite – Gargooza RoX

Warmup: BW Complex – teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 4/4, 4 Rounds —-

KB24 Gargooza Complex L/R

• Hike clean/squat- BU goblet/squat- halo- goblet grip rev lunge/oh twist

BW tilt/reach – crabturn 180- quad pump- sq/rollup/inch- X-dog- step/twist-touch L/R

MB pushup- spider plank- stance/sonnon slam – back L/R

Rope stance/kick slams L/R

—- Finisher/xtra: 8 + 8

TRX explosiv pull/fly – pull hold/glide…+ explosiv pull/fly

—- ABSolution/balance: x 2

KB24 s.leg hot potato catch L/R

KB24 ½ floor getup L/R

KB12 oh pullover- V-leg crunch- leg kick L/R

—Stretch, kintwist

Lör: Q Elite – Das Braketa

Bam, bam, boom.. En riktig lördags-feting a la Q

…hela registret..  KB x, Bulgarian x, BW x, löpning x

Q Elite – Das Braketa

Warmup: BW Complex

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—— 4/4, 2 Rounds —-

KB24 hike BU clean- snatch- clean/lunge- kneeing press- lunge deadclean/standup

Bulgarian  sit-thru 2 – russian down/up L/R

• BW low glide- archer/touch- pushup- lion swipe 2

KB32/28 dbl decksquat- legs up- stance deadlift

Skipull slam – rev lunge + kneekick L/R

• BW frontkick spin 3 + scorpio flow

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bulgarian 8/8/16 !!!👍

——–

TAB: treadmill // Bulgarian halo – stance twist squat

TAB: treadmill // Bulgarian s.leg twistpull // drop catch

Tor: Q Elite – Plic Metero

Tisdags-godis a la Q..

Lite KB,lite BW, lite Bos, lite slams, core & TRX Rip.

Precis lika bra och blött som alltid..

Q Elite – Plic Metero

Warmup: BW Complex teacup-flow- tilt/sit out

• heel xtra- sidelying hip rotate- spinal twist- scorpio

—– 4/4/8, 2-4 Rounds —-

KB Plic flow

• Kneeing clean/press- low squat- outside stanceswing/switch L/R

BW Plic flow

• V-plank pushup- X-dog2- tuck/sit-thru2- elbow archer 2

Bosu/DeadB 20 dbl step +  stance slam

BW Plic Ctrl Recovery

• inch- spider- leg swipe- low lunge swipe- cosack- scorpio- leg lift/tilt- back L/R

—- ABSolution/balance: x 2

Bosu/TRX Rip s.leg/round up OH swipes L/R

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

DB X-knee pullover reach L/R

Tis: Q Elite – Wanilla

Precis lika grym som alla andra Q…

Variation med tyngd, kontroll, balans, styrka, core, puls, koordination, löpning, spänst & löpning..

Puh… lite lagom blött 😉

Q Elite – Wanilla

Warm-up BW Complex

• Heel xtra- sidelying hip rotate- spinal twist- scorpio

—- 6/6, 2 Rounds —-

KB40 suitcase lift L/R + BW low lunge dip n swipe L/

+

KB dyn outside revlunge swang

• BW dyn V-plank pushup + straight leg tuckin
• Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ ‌L/R‌ 

PM/bosu squat n sideflys L/R

• BW frontkick spin + scorpio flow  6+6
• Band‌‌ ‌light‌ ‌flow‌ ‌twister‌ ‌L/R‌ 

— 6/6, 2 Rounds —

KB40 deadclean L/R

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

DB X-knee pullover reach L/R

TAB: x 2

Treadmill // BW dyn low spiderplank alt close push

Treadmill // BW crabswitch n quad-tilt n dog