Ons: Q Elite – Coldsphere

Liten “lagom” go Q Elite med seg snuva…  en 40a, en 24a, lite band och kroppsvikt…

Precis som det skall vara.. blött, utmanande och tungt. Go varm bastu efter.. 🙂

Q Elite – Coldsphere

Warmup:  BW Complex

— 4/4, 2 Rounds —

KB40 suitcase deadlift + BW low lunge dip L/R

• Band twistcrunch pull hold L/R

KB24 stance swing + ½ eight + catch/stancesquat L/R

• Band stance press hold vari L/R

KB24 hollow plank press – V-sit oh press L/R

• BW quad hold – alt release 4/4

—— Xtra/Core w small band,  2 Rounds

Band stance explosive pull + karate hook 16/16

KB24 outside alt stance swing

BW Alexia legraise L/R

BW spider fly w toebounce 16/16

Tis: Q Elite – ONryo

Efter en lång skön uppvärmning… Bam! Boom! En riktig fullblåsare med allt i Q väg..

Styrka, vrid, balans, kontroll, explosivitet och jädrans massa puls.. 3 feta rundor.. OCH 2 TAB rundor löpning/KB 🙂

Q Elite – ONryo

Warmup: BW Complex – air bike – skipull

—- 4/8, 3 Rounds —-

KB24 hike stance low swing- BU clean/halo – clean/press- cleancatch/stance crunch roll L/R

• BW hollow to alt X-leg touch lift (3rd plus s.hand dog)

Bosu/PM s.hand pull hold + squat L/R

• BW diamond low glide + diamond pushup 

KB32 stance out dbl deadlift L/R + deadpull + dead clean

• Band/BW alexia X-leg raise n switch

BW quadtwist – low low lounge – quad-dip- flow recovery

TAB: 1

Treadmill // KB RTW  w stop/ halo-sideclean vari

TAB: 2

Treadmill // KB RTW w stop/SUPERMAN hold BW x-dog

— loooooooong stretch/hang/recovery

Q Elite – ONryo Preview

Lite tidpress.. men en försmak av kommande Q..

24a, 32a, bos, band, BW & lite snapplöpning..  Tungt och blött

Q Elite – ONryo Preview

Warmup: BW Complex

—- 4/8, 2 Rounds —-

KB hike stance low swing- BU clean/halo – cleancatch/stance crunch roll L/R

• BW kneekick to alt pistol low lift

Bosu/band s.hand pull + squat

• BW diamond low glide pushup  

KB deadpull + dead clean

• Band/BW alexia X-leg raise n switch

TAB: 1

Treadmill // KB rev woodshop twister vari

Lör: Q Elite – Dark Thorn

Brutalt “go” Q Elite Duo.. Tunga hantlar, kroppsvikt, medballs, KB, slams, rep, bulgarian & air bike.

Lika sjukt braoch jobbigt som alltid! Idag med bäste vapendragaren

Känns redan.. 😉

Q Elite – Dark Thorn

Warmup: BW Complex + xtra heel

—- 4/4, 3 Rounds —-

DB alt snatch + jerk

• BW archer/lying scorpio L/R

MB side wallslam + close pushup + oh slam

• BW quadjump 2 – wall jump2 + small jumps 2

KB atlas oh squatclean ( + snatch)

• BW wallplank s.hand touch

—– Finisher: 8/8/4 + 12k, 3 Rounds —

Rope big twist rev lunge slams 2 + matrix hang

Bulgarian oh hollow plank pullover – super crunch

+

KB dbl hike clean // outside swing n pull // torito swing

AIR bike

Tor: Q Elite – Paracobolt Comballion

Flow???  Haha knappast…  fete-fete-Q som vanligt. Och med längsta namnet på länge 😉

Benen dog, armarna dog, pulsen dog 😉  Dundermix av KB/BW, K08, ringar, band och löpband..

Och… hälarna höll. Löpintervaller !! Yes..

Q Elite – Paracobolt Comballion

Warmup: BW Complex – skipull – air bike

—– 3/6,  2 Rounds —-

KB/BW Paracobolt flow:  x3

– dyn row 3- clean/revlunge- press/windmill- ½ eight/oh atlas squat L/R

– dbl sit-thru reach- dyn spiderplank- rolldown pushup- walk out/in

K08 dyn s.leg superman tilt – forward L/R

K08 dyn s.leg superman tilt – rev & kneeup/pull L/R

KB/Rings Pairing hold:

– dbl frontrack split squat hold L/R

– ext rotational plank hold + deep pushups

—– Absolution/xtra:  x 2

Ball/Band – rev alt swipe/crunch – alt swipe flys 16/16

K08 varies pull, press, fly’s, hold

—

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

TAB – Treadmill run // Bulgarian alt swingpull/halo/twistpull

—- looooooong stretch, twists, hang ( BW & K08)

Tis: Q Elite – Atlas Blackstar

Q… så jäkla bra. Ny “go”, svulstig, övergrym och utmanande tisdagsbumlare!

Dubbla KB & BW – halos, twistar, atlas, archer, squats, press, rotation, spins, ropeslams, boxkicks, ball, band, core, assault bike, swipes, frogs, quads n swings… 🙂

Q Elite – Atlas Blackstar

Warmup: BW Complex-  band twist- bridge hip rot

—- 4/4, 2 Rounds —-

KB dbl hike- low swing- clean/stancesquat

• Band alt halo/twist flow L/R 8/8

KB atlas oh squatclean (+ choke grip alt snatch)

• BW/paralettes – archer wide pushup

KB dbl stance clean n rot alt press L/R

• BW frog press – s.leg out

KB BU halo – stand/kneeing/sit – back L/R

• BW fr.kick spin

Assault bike – 12k semi max

Box kicks slam L/R

—– ABSoFinisher: 8/8, 2 Rounds

Rope  rev lunge slam/ kneekick slam L/R 16/16

Bosu Quad 360 walk

Ball/Band – rev alt swipe/crunch – alt swipe flys- sideplank reach 16/16/2

Plate dbl 20 stance outside swings

—– stretch – kin, extend