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Tis: Q Elite – Grietch MX

Tisdag.. Back to Q Elite mixes.. tunga KB varvat med ypperliga BW movs…

Lite xtra core & 2 “sköna” 6 minuters finishers – treadmill & KB

Baaam!😁⭐💪

 

Q Elite – Grietch MX

Warmup: BW Complex

 

—— 5/5, 2 Rounds —-

KB24 Luca wall s.leg RDL L/R

  • BW sit-thru pushup- decksquat/leg raise- fr.kick/ stance back + box jump

KB24 sideclean/switch- rev lunge/twist- lunge/press L/R

  • BW pushup- OH touch- pushup- 3point leg swipeIpushup 2

KB hike BU clean + clean/ stepbox squat

  • BW floortwist leg reach (AIR) L/R + deckroll- hipdrive L/R

 

—- ABSolution: 5/5, 2 Rounds

BW ( KB hold) lying dbl leg swipes

BW elbow crab X- crunch L/R

 

1: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull

 

2: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull

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Lör: Q Elite – PringKantzer

Ny giftig, go, genomtänkt, blöt, tung & pulsig kroppsvikts-Q…👍

308 reps med tung core o löpintervaller som finisher.

Lördagsträning avklarad!😁💪💥

Q Elite – PringKantzer

Warmup: BW Complex dyn shintwist + ultra low lunge press

 

—– 8/8, 2 Rounds —

 

BW rev lunge- rotate- back- forw stance squat/ hamstretch L/R

BW elbow crabturn-glide backreach n crunch + quad diamond pushup

 

BW alt gorilla stance walk forw/rev

BW diamond quad ctrl pushup

 

BW frontkick spin + leg-kick

BW sonnon turn/leg out- pushup- sprawl/ elbow dip-pushup L/R

 

BW hollow X-leg crunch + X-leg legraise L/R (8+4)

BW side siccorplank L/R

 

—–

TAB: Treadmill run // 

BW pushup bounce / deckroll-stance back / elbow sidedips / deckroll-s.hand dog

 

TAB: Treadmill run // 

BW pushup bounce / deckroll-stance back / elbow sidedips / deckroll-s.hand dog

 

—-

Kinstretch- V-sit- child- twist/turns

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Ons: Q Elite – BAniMotion

Supergiftig och go kroppvikts-Q..⭐

Sköna, mustiga o långa komplexer..

Grymt jobb som alltid av de goa boysen..

Mkt snurr o nyfikna blickar.😁

✌️💪💥

Q Elite – BAniMotion

Warmup: BW Complex

—- 5/5, 3 Rounds —

BW A: Ape sidejump 2- sit-thru L/R- squatjump- crawl- tuckin- crabturn/sonnon 180- leg out/pushup- crabturn/sonnon back- sprawl- rev inchworm

BW B: Hindu pushup- (+cobra) scorpio land- scorpio- lunge/fronkick- jump to plank/dog L/R

BW C: Tornado twistsquat- legswipe- hipdrive w swipe/reach- legswipe back- piriformis twist- tornado squat up L/R

BW D: plank rolldown- underswitch 360- dyn rollup/ frontkick- back + pushup- L/R

Mån: Q Elite – Blitzel Work

Duon har dragit igång sin kroppsviktperiod…👍

Nästan 1 timme non-stop, 12 småbrutala komplexer + Xtra core/finish.. X 2 😁💪
Va inte mkt kraft/energi kvar efter direkt..😁

Q Elite – Blitzel Work

Warmup: BW Complex

 

——5/5, 2 Rounds —

BW frontkick- roll down/ low spider swipe/ pushup L/R

BW elbow crab turn + leg reach out – alt side (+quad diamond pushup)

BW crabturn- sonnon turn/under leg kickreach/ pushup back L/R

BW shinbox flow – flip/low lunge- kick thru – dip/reach L/R

BW fr.kick jump touch – spin 2 + lion squat – alt side

BW deck kneekick- V-sit reach –  s.side plank crunch/touch

BW leo under/over – lunge switch back + tuckin special L/R

BW beast swivel-pike (s.leg) – scorpio land L/R

BW low lunge switch n kick L/R

BW s.arm plank + ½ circle walk n kick L/R

BW elbow plank – sidedips + swipe L/R

BW s.elbow – scorpio hold- toe press L/R

—- xtra core/finisher x 2’

BW/Bosu circles 10/10- small crunch 20- knee/out 20/20

BW pushup varis – archer n bounce // low glide pushup ( alt feet on Bosu)

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Sön: Q Elite – Drago Cake

Gårdagens lilla goa Q Elite…
Lite bosu-drag pulls
Lite band presses
KB combo, band-flags
Lite TRX Rip/PM slash, roll n pullover
+ BW & core..
👌👍
.

Q Elite – Drago Cake

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

PM/Bosu squat-pull L/R

  • Band ½ kneeing wide pull & press L/R

KB/BW sit-thru + kneeing clean /standup/press L/R

  • Band/bosu s.leg op flag press L/R

PM/TRX Rip decksquat stance/switch backslash L/R

PM/TRX Rip rev hollow plank pullover L/R (straight arms- to hip)

 

— xtra/CORE: —

BW frontkick- roll down/ low spider swipe/ pushup L/R

BW rev plank side dips L/R

Bosu side crunchers L/R

 

 

Tor: Q Elite – Dixie32

De 2 goa & starka original-Q:arna… smiskade av en tung o fet rackare..

32:an & kroppsvikt + core 👌+ lite finisher.. dryga 6000 kg!!😁⭐💪

Q Elite – Dixie32

Warmup: BW Complex

 

—- 4/8, 3 Rounds — 6000 kg

 

KB32 deadclean n jerk L/R

  • BW deckroll- fr.kick/ s.hand dog (+ dogpress)

KB32 deadrow L/R

  • BW elbow crab turn + leg reach out – alt side (+quad diamond pushup)

KB32 floorpress L/R

  • BW crabturn- sonnon turn/under leg kickreach/ pushup back L/R

KB32 stancewalk w ½ circle swing L/R

  • BW beast swivel-pike (s.leg) – scorpio land L/R

 

—- ABSolution: 6/6/12 x 2

Bulgarian/Bosu 6-6-12 + off

Bosu side crunchers L/R

 

—- Finisher: x 3

KB32 rtw w stop // halo // deadrow+deadclean

Bosu s.hand superman // tilt

Assaultbike 

 

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