Tor: Q Elite – F-Rogue

Osså en Q-smiskare som hette duga..

Stark duo tryckte på så det snurrade titt som tätt.

4 feta rundor KB/BW + än fetare finisher.. Boooom!

Q Elite – F-Rogue

Warmup: BW Complex

Inch/cobra- push- scorpio land/cosack- switch– back

Rev crabturn- crocodile reach

—— 4/4, 4 Rounds —- –

KB hike clean/rev lunge- press/sitout- hollow press- V-press- squat up L/R

• BW deckroll- low lunge- splitjump- fr.kick – alt side

KB dbl s.leg deadlift L/R  

• BW archer- leg under/ overkick- pushup

—- Finisher: 4/4, 2 rounds

KB Renegade pro forw/rev/lift L/R

Dball stance slam n sprawl

KB crabturn n bridgepress L/R

BW quadjump + crabturn ½ spin

+

KB24 dbl hike cleans

Tis: Q Elite – Grizzly Klang

En grizzly-tryckare till…;-)  Ny Q på samma tema.

Puls, vrid, tryck och rejält med flås genom hela!

35 pers på/runt öppna ytan, men hur gott om plats som helst..

Q Elite – Grizzly Klang

Warmup: BW Complex

—- 5/5, 3 Rounds —-

KB24 halo n stance squat twist L/R

• Assaultbike

KB24 squatcurl n toesquat

• Assaultbike

+

Band s.leg RDL (wood chop alt s hand ctrl) L/R

BW quad/s.leg out – walking pushups

BW crabturn- kinstretch twist flow n lift

—— Finisher/Core: 4/4 x 3

KB24 alt stance outside swingwalk F/R 32

KB24 hollow plank s.hand press L/R

BW AIR sit-thru

Tor: Q Elite – Grizzly Smith

Tordags-röjare… med puls i fokus.

2000 kg dynamisk KB + 200 skipulls

Booooooom!! Hur schwettigt som helst..

Q Elite – Grizzly Smith

Warmup:  BW Complex

—- 5/5/20, 5 Rounds —-

KB dbl kneeing get up

• Skipull

KB twist deadclean to twist stance squat L/R

• Skipull

—–

Band s.hand RDL + stance s hand twist flow L/R

////// Stretch

Tis: Q Elite – Pantara Bit

Jojo.. man börjar ju undra lite ändå..  Antingen värmen som spökar, eller mitt i ett högt flow eller bara tyngre o hårdare efter semestern..

Rejält brutal i alla  fall 😉  OCH med riktigt go kyla på Kompassen. Svalt

KB/BW+ KB/BW + band x, dubbla KB, core o assaultbiken.. Blött.

Q Elite – Pantara Bit

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

+ ankle rehab

—— 4/4, 2-4 Rounds —-

KB kneeing clean/squat up- snatch n press- op rev lunge down L/R

• BW cosack down- s.leg pushup- cosack up L/R

KB twist deadclean to twist stance squat L/R

• BW sit-thru AIR + rev crabturn/scorpio L/R

Band stance pump-row L/R

Band s.hand RDL L/R

—– ABS/Finisher: 2 Rounds

KB dbl hold – leg X-lower- raise up

KB dbl hike clean

 A-bike leg

Sön: Q Elite – ClubHouse

Riktigt fett gästspel i bastun..
Dubbla 40, bruiser, BW, klubbor, slams & kicks.
Booom!!👍💪

Q Elite – ClubHouse

Warmup: BW Complex

Crabturn/lion- s.leg dog/l-lunge- fr.kick/sit-thru reach- scorpio land- turn

—— 5/5, 2 Rounds —-

KB40 dbl stance deadlift

CB Bruiser hike n halo – swing/switch/catch squat

+

CB dbl ½ bridge OH pullover

• BW stance fr.kick – decksquat/switch- jump back

CB dbl sun solutions touch

• BW sit-thru- crunch- crabturn/dog L/R

—- 10/10, 2 Rounds —

Bosu dbl step n MB wallpushes

BOX kicks

Tor: Q Elite – Pantzer 3letric

Holy smoke… 1:a riktiga full-Q:n efter söderhavstrippen…

5 ton tunga KB, kroppsvikt, rep, assaultbike o hela baletten..

Sjukt bra, sjukt blött och sjukt jobbigt 🙂

Q Elite – Pantzer 3letric

Warmup: BW Complex  + crabturn/aligator reach

—– 3/6/12/12, 3 Rounds —

KB snatch n press – switchclean L/R

• BW monkey side jump- sit-thru- crawl- scorpio pushup L/R

Rope rev lunge – twist slam L/R

KB alt dead-row + deadlift + sprawl

• BW  elbow dip – leg under swipe ( n touch) + pushup n dog

Rope waves step up/down L/R

— recovery twist stretch

—– ABSolution/FInisher: 4/8, 3 Rounds —

Band s.leg RDL (wood chop alt s hand ctrl) L/R

Bosu/Bulgarian 8-8-16 + off

KB dbl torito stance walk forw/rev

A-bike max

—– Stretch