Tis: Q Elite – Noorgard

Sista Q innan hemfärden… sjukt bra o svettig omgång!

KB, BW, rep, hantlar, gummiband & slamball.. Hela kroppen + lite rehab + rörlighet

Q Elite – Noorgard

Warmup: BW Complex

—- 5/5, 2 Rounds —

Plate halo n twist rev lunge n OH raise L/R

• BW dyn X-quad bounce

KB BU clean n stance squat + sideclean – alt L/R

• BW dyn sit-thru leg-swipe

—- 5/5, 2 Rounds —

BW low glide plank + pushup

DBall hollow plank – 1/2/3 s.hand raise L/R + pullover

Rope – stance jump slams

—- 5/5, 2 Rounds —

DBall decksquat- flip- close pushup

DB dbl curl n press

— DB dbl farmwalk

— DB deadwalk march

Mån: Q Elite – Trip Point

Ösregn ute, tropisk storm inne 😉

Helskön go ny Q på lokala gymmet.. 1 dag kvar, sen bär det av mot civilisationen 🙂

KB, platta, rep, kroppsvikt, band.. grymma goa kombos

Q Elite – Trip Point

Warmup: BW Complex + band flow

—– 4/4, 2 Rounds —

BW sit-thru full reach 2- quadsquat- pullup/crunch L/R

KB deadclean/revlunge n press L/R (2nd + underswing-clean)

BW squat- crabturn/s.hand dog 2- low lunge/spider pushupL/R

KB stance RTW w stop/stancesquat -alt

Band s.leg backpress + s.leg frontpress

Plate dbl stance walk torito  swings 16

—- Extra dynamic 8/16, 2 Rounds

BW Front kick spin // front kick

Rope stance slams // s.leg slams L/R

—– ABSolution: x 2

Plate/bench halo w s.leg out

Rope flag dips

Band hollow plank – out n crunch

Ons: Q Elite – palmBarker

Jösses… Groggyness: 110%, Blöthet: 110%.

Annars en vanlig go Q med lite av varje, som alltid.

Får ursäkta med 30 grader ute, luftfuktighet de luxe och allmän mättnad 😉

Q Elite – palmBarker

Warmup: BW Complex

—- 5/5, 2 Rounds —-

PM squat pull L/R

KB spin-squat flow L/R

• BW dyn pushup/knee touch

PM stance outside swing punch ( w squat) L/R

KB crabturn n bridge press L/R

Slamball  low stance slams L/R

——

PM kneeing twist pull

BW quad- X pushup

BW elbow sit-thru

KB rtw stance walk w stop

Tis: Q Elite – Slingbuster

Premiär på lilla lokala gymmet.. 😉

1 vecka fick räcka utan lite riktig Q träning..

Dem trodde inte jag va klok.. haha  Skön lite blöte-runda med KB, DB, K08, BW och hela baletten..

Q Elite – Slingbuster

Warmup: BW Complex

— 5/5, 2 Rounds —-

DB deadsnatch L/R ( 2nd + windmill)

BW plank sidetuckin L/R- push/dip- sit-thru/Scorpio L/R

K08 twist up-chops L/R

K08 stance dyn pull L/R

BW crabturn n reach

Battle rope stance squickies L/R

KB stance halo

——

KB stance clean- side clean -alt side

KB stance walk- switch cleans forw -alt side

KB stance clean n press L/R

–— Stretch/ABSolution:

BW kinstretch

BW X-leg rais n switch

BW sit-thru + crunch

Tor: Q Elite – First Tobago

Landat.. 31 grader 0830, blev en liten lätt start.

Kroppsvikt och massa gummiband.. totalt sjöblött 😉

Q Elite – First Tobago

Warmup: BW Complex

———————————

Band stability shoulders L/R

Band rotating shoulders L/R

Band/BW squat n curl

Band swiping shoulders L/R

• BW inchworm pushup

Band stance pull  L/R

• BW sit-thrus

Band stance flag press L/R

Band stance press L/R

• BW legswipe- revlunge/front kick/rev quad/fr.kick/rev lunge/up L/R

Band stance side chopper L/R

• BW low lunge stretch

Sön: Q Elite – Bronto K

Oki.. ny söndags-Q med de rutinerade grymma gubbsen..

Dryga 9 ton var.. förutom all pushes, pulls & swipes

Gött mos(ade) mao 😉

Q Elite – Bronto K

Warmup: BW Complex

—– 5/5 , 5 Rounds —-

KB dbl alt staggered deadlift

KB dbl deadstart- clean + alt press ( 4 n 5th)

KB dbl row n deadlift

+

Crosscore V-pushups

K08 kneeing slow digging swipes

+

BW flow – spine wave plank + low lunge reach + scorpio land

—— ABSolution/ Finisher: x 2

KB/Plate 25/25 blindfolded outside stance-swing walk forw/rev 20/20

KB/BW alt X-legraise 8

K08 Squat-hold n alt power-row 8/8