Tor: Q Elite – Magalpha

Ledig torsdag.. h-värk.. och så blir det en riktig ubris brutalis!!

25 blytunga movs, 2 rundor, drygt 5000 kg och 2 olika finishers… Puh.

Massa idéer inför kommande vårstart med Q Performance 🙂

Q Elite – Magalpha

Warmup: BW Complex + skipull

——— 4/4, 2 Rounds ——————-

KB40 deadlift + farmwalk + sumolift/rdl

CB Bruiser hike n halo n swingcatch/squat

BW scorpio pushup – spider/legout L/R

KB24 BU clean- snatch/oh lunge- sideswing/oh twist squat – alt side

BW quad-squat- 360 backturn/sit-out- straight leglift -L/R

Box/Ball elevated pushup  L/R

Ball ½ sideplank balance L/R

Bosu/Bulgarian 8-8-16 – off x2

BW CC pushups (hollow plank- ½ getup/ switch/twistpress)

—– Finisher 1: 32/8/16 x 2

Skipull stance jump-swipes

MB Stance slams

MB/Bosu twist wall slams L/R

Finisher 2: x 2

KB40 deadclean L/R + boxkick L/R x 8

—- Stretchosama

Tis/NYD: Q Elite – Marcatori Uno

Årets första Q… utmanande och tungt.

21 movs i bra tempo… mkt balans, kontroll och smidighet, förutom puls,slams, core, vridningar, twistar, tryck, ben, armar mm

Hej 2019… fullt ös igen 😉

Q Elite – Marcatori Uno

Warmup: BW Complex

—— 5/5, 2 Rounds —-

KB s.leg hang row + deadlift L/R

KB stance clean n press n stance squat  L/R

+

BW elbow spider plank + underswitch kneekick/touch

+ ctrl bird-gecko -to-sit-thru  -L/R

PM/TRX Rip– stance pull-switch-russian twist L/R

PM kneeing X-pull n kneeing/squat -flag -oh L/R

PM lateral X-fly n s.leg lift -L/R

PM/Bosu X-crunch w s.leg -L/R

— Xtra x 2

PM stance punch L/R

PM hockeyslashes L/R

—–Finisher 5/5,2 Rounds —-

Box/Ball pushup  -L/R

MB Stance slams

BW quad-squat- 360 backturn/sit-out- legkick -L/R

Sön: Q Elite – RunPress

En timer som inte ville starta… blev att räkna på vanliga klockan.

35 min intensiva minuter löp/KB intervaller..

Och lite xtra tunga pressar med 28:orna

Q Elite – RunPress

Warmup: BW Warmup + skipull

——————-

TAB: KB alt stance swing // treadmill run

60/30+30 x3:

Light run // KB deadclean n press

60/30+30 x3:

Light run // KB hi pull n halo

60/30+30 x3:

Light run // KB RTW w stop

TAB: KB press n hold n 10 sec neg drop // treadmill run

—- —–

KB 28 hollow plank press, alt hollow press, 1/2 bridge press x 3

Lör: Q Elite – Panthalion Grimp

Lördags-Q och HELT själv i boxen…:-)

22 utmanande nya movs i 2 tunga rundor! 40:or, 24:or, flow med 16, band, hopp & BW.

Lekstuga. Jobbig sån…

Q Elite – Panthalion Grimp #22

Warmup: BW Complex

——- 4/4/8, 2 Rounds ——

KB40 dbl stance deadlift vari L/R

KB40 rev traveling beast

KB16/18 Venus III flow

-outside revlunge swing/catch- BU twistpress – corkscrew swing L/R

KB24 op ½ kneeing clean n standup L/R

KB24 kneeing press n elbow windmill L/R

KB24 kneeing real crush grip hold -16

KB24 dbl grip super 360 swings

–BW CC pushups (hollow plank- ½ getup/ switch/twistpress)

Band res/Box s.leg box step-jump L/R

Band res/Box sprint starts L/R

–-BW loaded beast- fr.kick/ switch/fr.kick- scorpio – fr.kick – back L/R

—- ABSolution: x 2

DB/MB straight arm V-sit- russian twist

DB/MB V-sit halo

KB alt floorpress + hollow tilt plank

— Finisher: x2

KB24 dbl row // dbl alt row

Band pump-row

Tor: Q Elite – Bramacore

En tidig nyårsraket a la Q… small rejält som sagt.

Flow, styrka, puls, slams, core, rotationer, balans, kontroll och mer puls..

Precis lika grymt som alltid. Q forever…

Q Elite – Bramacore

Warmup: BW Complex

——- 4/4, 3 Rounds —-

KB swingflip- snatch/oh lunge- sideswing/oh twist squat

KB quad row

KB stance deadclean- BU/punch/press L/R

Bulgarian spin dbl -touch

Deadball stanceslam- sprawl s.leg dbl tuck-in

BW dbl fr.kick- elbowdip/-pushup/rolldown pushup L/R

—— Core/Finisher: 16/16, 2 Rounds

KB legraise oh twister -alt

MB stance twist wall slams L/R

PM/BW hollow plank – lat-pull  -SUPER!

Skipull stance-swipes EXPL 16/16

Box kicks 16

Sön: Q Elite – Presanta Barbesque

Huga… en riktigt barbeskt tung Q innan juldagarna..

Tyngd, tryck, speed och lite lite rörlighet 😉

Dunder-runda på mini-tid!

Q Elite – Presanta Barbesque

Warmup: BW Complex & skipull

—– 4/8/16, 2 Rounds —

KB28 dbl d.lift- renegade- hike clean

KB28 dbl hollow plank press + flutter kicks

• BW dbl fr.kick- elbow-pushup/rolldown pushup

TRX rip/bosu – dbl step shot + twist hold L/R

Bulgarian alt halo n oh lunges

• BW cosack flow- crabkick

—- Finisher: x2

KB 40 farmhold

Box kicks slam