Lör: Q Elite – Camino Eagle

Ujuj.. där kom det en rejäl lördags-snurr. Groggy de luxe..

3 feta och utmanande rundor nya movs..  KB camino, KB blindfold, K08 swipes, BW, Bosu och brutal rep-komplex!

Blötare än blötast, och sjuk eftersvettning..

Q Elite – Camino Eagle

Warmup: BW Complex

—— 4/4, 3 Rounds ——

KB Camino Complex  — op knee clean-squat thrust – deadsnatch- sideclean L/R

BW/Bosu plank walk d/u + 2-step touch + 2-step pushups

K08 kneeing slow digging swipes

Rope combo – twisters – stand-squat-sit-X-squatup 4/4 x4

Bosu/Band – rev plank – alt legraise/oh pull touch

—— ABSolution/ Finisher: x 2

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

BW alt X-legraise 8

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

Tor: Q Elite – Zaltzibar

Qaaabooom.. hur gick det till?;-)

Blötare inne med Q än ute i regnet.. En underbar ny Q som alltid!

Go mix av KB, BW, PM, Bosu, bulgarian & rep..

Q Elite – Zaltzibar

Warmup: BW Complex

—— 5/5, 2 Rounds ——

KB/band dyn bridge alt OH twist

BW close – low legout + pushup

PM stance dbl row n raise L/R

PM stance outside dbl grip fr.raise L/R

• BW sit-thru n leg kick

KB deadsnatch n sideclean L/R

• BW spine wave plank + low lunge reach + scorpio land

—— ABSolution/ Finisher: x 2

Bosu/bulgarian 8-8-16 + off

BW alt X-legraise 8

Rope kneeing twist-chops L/R 16/16

—– Xtra Finisher/stretch: x 2

KB outside stance-swing walk forw/rev 20/20

BW Stretch flow

Sön: Q Elite – Patronic

Lite go Q innan VM-finalen..

Då blaskar man till med en jag-vill-bara-ge-upp-och-gå-hem-runda 😉

Runt 5.000 kg med 2 24:or och kroppsvikt o airbike. Booom!!

Råstyrka, ben/armar/core och en jäkla puls på allt.

Q Elite – Patronic

Warmup: BW Complex

—— 5/5, 2 Rounds ——–

KB dbl Marti-Comp 5/5

• Bentover see-saw row L/R
• Hang clean
• Front squat
• Rev stance lunge L/R
• Stance deadlift

KB dbl Viper press

KB dbl anti-s.leg bridge press L/R

BW elbow sit-thru n glide plank

Bosu X-crunch hand out L/R

—– Finisher:16/16/32 x3

Band s.leg side twister L/R (bosu)

KB RTW w stop n step/swing/clean flow

Assault-bike max

Tor: Q Elite – Quartz

Jojo.. en skön liten genomkörare…

4 ton KB och slams,  pulls, swipes, flags, chops & duckunders

Precis lika grymt som alltid!

Q Elite – Quartz

Warmup: BW Complex

Oh squat- quad- crawl- swipe- sit-thru/scorpion

——- 4/4/8/8, 2 Rounds —-

KB deadclean- lat swing squat/clean- deadsnatch L/R

• Rope plankslams L/R

KB sprawl- pushup- walkin- hold sit-thru2- curl/squat- halo2

• Band dyn squat-swipes L/R

KB stance walk – V-outside swings 16/16

• Rope kneeing twist-chops L/R

KB hollow plank s.hand press + hipdrive L/R

• Band​ – side duckunders L/R

—— ABSolution/ Finisher: 10/10/30 x 2

BW Luka twistcrunch n reach

BW alt X-legraise

Skipull stance swipe (max )

Mån: Q Elite – AmpRage

Knökat med folk och vedervärdig hög musik….

då blir det en fet, tung och topp-pulsad Q Elite med 2 rutinerade original Q:are med sargade hälar & knän..;-)

24:or, 28:or, bosu, band, K08, kroppvikt, brutala slams, parallettes & skipull. Mosade de luxe 😉

Q Elite – AmpRage

Warmup: BW Complex

— 5/5, 3 Rounds —

KB24/28 kneeing clean- press- sitout L/R

K08/KB24 hold +s.hand squat- pull/swipe L/R

BW archer pushups + wide dog press 2/1×4

Bosu/Band s leg squat touch L/R

Deadball 30kg stance deadslams

Bosu/band s.hand plank n rubber in-flys L/R

—— ABSolution/ Finisher: 10/5/10/30 x 3

BW Luka twistcrunch n reach

KB24/28 dbl hike clean (+superman)

BW alt X-legraise

Skipull stance swipe (100)

Lör: Q Elite – Trigger City

Lördag.. Q Elite Duo… drygt 5000 kg, assault-bike, repmaskin, pushups o annat godis

Bet gött om man säger så 😉

Tyngd, puls, styrka, kontroll, balans o hela baletten.

Q Elite – Trigger City

Warmup:  BW Complex

—- 5/5, 2 Rounds —-

KB28 MartiVenus dbl Complex

– offset dead-torito swing- offset deadlift- pushup- offset L-sit/fr.kick

+

KB28 alt deadsnatch n sideclean L/R

Bosu/band s.leg squat w band X-touch L/R

KB28 drop rev stance clean L/R

Band​ – side duckunders L/R

+

Rope-puller 1 min

BW inch- A-B-C pushup jack + elbow dip

—— Absolution/finisher: 10/10 x2

KB32 renegade row

KB40 quad dragpull forw/rev

BW elbow sit-thru- down- situp + elbow lift

Assault-bike

— stretch