Tor: Q Elite – Minesweeper

Jodå.. en riktig liten minröjare.

Tryck, puls och flow med 28:orna, BW, band & skipulls max.

Blött. Väldigt blött 😉

Q Elite – Minesweeper

Warmup: BW Complex

—— 4/4, 4 Rounds —-

KB28 deadclean/jerk – stanceswitch clean/ + clean/sideclean

BW deckroll/legraise- fr.kick- jump stance

Band stance twist crunchpull // side duckunders L/R

KB28 dbl ½ bridge alt press + hollow plank dbl press

—- Finisher: x 4

KB dbl torito swings 16

SkiPull – stance swipes max 32

— Stretch

Tis: Q Elite – Pri Tornia

Samma goa gubbar… nya kombos/movs… på krävande stor yta.

Puls, core, puls, core och en jädrans massa armar 😉

Tisdags-booom de luxe. Hur bra som helst igen..

Q Elite – Pri Tornia

Warmup: BW Complex

—– 5/5, 3 Rounds —-

KB24 stanceswitch clean/swing n halo + clean/sideclean

• Skipull – stance swipe// twist, dbl grip 10/10

Bulgarian37 twist- oh press ( n standup)

• Rope loooong s.hand twistslams (over bench) L/R 10/10

+

KB24 s.leg DYN drop RDL  L/R

BW/band crabturn + bridge  OH press n out-fly L/R

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

TRX Rip hollow plank pullover L/R (straight arms- to OH )

—- ABSolution: x 2

Bulgarian 8-8-16 + 8-8-16 off

KB dbl windscreen wipers + L-sit up crunches

• Skipull – stance swipe + dbl grip 16/16/16

—— Finisher:

Assault-bike armpull 40/30/20

Sön: Q Elite – DNA Omatic v2

2 rutinerade gubbar, 14 ton KB, massa massa puls, tunga band, K08, balans, core & assault-bike.

v2 på gårdagens..  En tung fet söndags-Q mao 😉

Q Elite – DNA Omatic v2

Warmup: BW Complex

——– 4/4/8, 3 Rounds —-

KB24 dbl deadrow+lift n rev jump+ hike swing+ BU clean (3rd dbl superman)

KB24 ½ kneeing clean- rev shinbox + split press dbl  L/R

+

K08 rev arm-raise (straight)

K08 alt down-pull (straight) stanceswitch 8/8

+

Bosu/Band squat chest hold/press up

Band stance low outside MAX-pull L/R  

+

KB s.leg OH sprinter swings L/R

BW scorpio flow

—- Finisher: x 3

KB24 dbl walking torito swings 20

AirBike – max 30

—- Stretch

Lör: Q Elite – DNA Omatic

Lördag… Q Elite DNA.. so good, so right 😉

Grymma kombos av allt och en faslig puls/core/finisher.  KB, K08, Bosu, band, airbike & kroppsvikt

Mega-blött

Q Elite – DNA Omatic

Warmup: BW Complex

——– 4/4/8, 2 Rounds —-

KB24 dbl deadrow+lift n rev jump+ hike swing+ BU clean

KB24 ½ kneeing clean- rev shinbox + split press L/R

+

K08 rev arm-raise (straight)

K08 alt down-pull (straight) s-leg 8/8

+

Bosu/Band squat chest hold/press up

Bosu/Band flag press L/R

Band stance low outside pull L/R  

+

KB s.leg OH sprinter swings L/R

BW scorpio flow

—- Finisher: x 4

KB dbl torito swings 10

AirBike – max 30

—- Stretch

Tor: Q Elite – DNA Faritzo

Det finns träning.. och sen finns det Q 😉

Liten skön blöt torsdagsrökare med variation+, komplexitet+, tyngd+ och massa arbetspuls+.

Dubbla KB, TRX Rip, landmine, bosu, band, balans, fullgas, core, statiskt, twistar och kontroll..

Sjukt bra igen!

Q Elite – DNA Faritzo

Warmup: BW Complex

——– 4/4/8, 2 Rounds —-

KB24 dbl deadrow+lift n rev jump+ hike swing+ clean ( 2nd w alt press/superman)

KB24 ½ kneeing clean- rev shinbox + split press L/R

+

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

TRX Rip /Bosu s.leg – back-slash UP L/R

+

Bosu/Band squat chest hold/press up

Bosu twist pushup

Band stance low outside pull L/R  

+

Landmine – oh hold + hollow plank alt crunches

Landmine ½ kneeing transition twist press L/R

+

BW crabspin + 2-point bridge reach n crunch

—- Finisher: x 2

KB ½ eight catch /2nd/ RTW stance-move w stop 10

AirBike – max 30

TRX Rip hockey shot L/R 10/10

Band max row-hold -to- sidehold L/R

TRX Rip hollow plank pullover L/R (straight arms- to OH )

—- Stretch – low lunges, scorpio flow, kin vari, quadtilt, child, V-sit etc

Sön: Q Elite – Karmetonic

Söndags-kombo… studiobesök, ultraljudsundersökning osså en skön liten Q..

Helstund med nya K08 och kroppsvikt…

Fullkomligt rann från början till slut…

Q Elite – Karmetonic

Warmup: BW Complex

–—- 8/8, 2 Rounds —

K08 stance row // hi pull L/R

• BW shin-twist – lift L/R

K08 s.leg squat w band X-touch L/R

• BW A-B-C pushup jack

K08 leg dyn front steps L/R

• BW fr.kick – scorpio 360/reach n back

K08 ankle plank alt quad n tuck-in

• BW diamond pushups

K08 stance straight power swipes

• BW deckroll- fr.kick- jump stance

—- Finisher: 8/8 X 2

K08 ankle thai kicks L/R

K08 box 8/8- stance step- long curl L/R

AirBike – max

—– Stretch