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Tor: Q Elite – Parnito Fox

Milda maniitooo.. riktigt sjöblöt och skön Q-stänkare..

med grym variation på allt och lite xtra bonus i form av 145 kg lyft

Poff!!

Q Elite – Parnito Fox

Warmup: BW Complex / hipdrives

  • ankle rehab

 

—– 5/5, 3 Rounds —-

KB dbl stance deadlift L/R

KB dyn boxstep stance swing- stance goblet squat L/R

KB kneeing coiled press L/R

+

TRX s.hand swimmers pull full drive L/R

BW push-up- s hand – X-dog // PARA low glide plank/pushup

BW scorpio flow n land + intilt + kneedip reach

 

—– Finisher: x 3

PM power twist downpull L/R

KB hike snatch n press L/R

BW air sit-thru

Tis: Q Elite – Kartana TX

Tisdags-Q a la masto-booom!!

2,8 ton effektiva och dynamiska KB + alla jäkla hårda gummiband, kicks och core de luxe..

Puh… stort blött puh 😉

Q Elite – Kartana TX

Warmup: BW Complex + ankle rehab

 

—– 5/5, x 3 Rounds —-

KB stance swing – box step/ goblet squat alt L/R

KB dyn pullswitch 3 – rot clean- twist stance squat

BW pushup n X-dog 2 + dog press

+

PM sit-tru hi pull

PM tripod under press

PM beast lat pull

PM beast lat press

+

PM/band hi chop twister L/R

 

—- ABSolution: x 2

KB OH hold hollow plank – alt leg twistcrunch

Bosu/Bulgarian 8-8-16 + off

BW alt fr.kick lift 16

Box alt slamkicks 16

Sön: Q Elite – Pine Yard Box

Sommar-Q levererar igen..

Nya små ilskna kombos med KB, balans, drag, band, BW & skipulls..

Lika sjukt bra och svettigt som alltid! 🙂

Q Elite – Pine Yard Box

Warmup: BW Complex

 

— 4/4, 2-3 Rounds —

KB24 halo n rev lunge oh press + twist L/R

KB24 dyn low hike/squat – hike/snatch L/R

 

  • Bosu s.leg balance

 

PM lats pull max

BW/band resisted fr.kick // sit-thru/crabturn

 

  • Ankle s.lift

 

Band s.hand hold sidewalk + flag L/R

BW 2-step kickswipe pushup

+
Skipull max 32

Tor: Q Elite – Banditov

Skön och lagom Q ( hör och häpna…)

Lite KB, lite BW, lite rep, bosu och vridningar. Sjöblött ändå..;-)

Q Elite – Banditov

Warmup: BW Complex + ankle rehab

 

—- 5/5, 3 Rounds —-

KB dbl deadlift ( stance n vari)

KB dbl hollow plank alt press

+

KB RTW w stop stance walk 16

Rope hang curls

Rope ½ kneeing side waves L/R + rev kneeing fly slams

+

BW twist up/under L/R

Bosu bird plank L/R

BW pushup trio – close, diamond, wide

 

— Stretch

  • Xtra PM rope pulls… fatigue

Tis: Q Elite – Alcanto Pix

Att nåt så enkelt, kan bli så härligt brutalt?? 😉

3,7 ton KB, band & BW.. osså lite super-core på det.

Götte-Q mao

Q Elite – Alcanto Pix

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—– 5/5, 3 Rounds —-

KB20 Alcanto Flow 5/5 L/R

  • Kneeing lunge/dead clean
  • Kneeing press
  • Elbow to floor
  • Snatch
  • Squat
  • Row

Band – s.hand hold sidewalk + flag L/R

BW 2-step kickswipe pushup

— active BW- recovery

 

—– ABSolution:  x 3

Bosu/KB s.leg RDL + leg kick K/R

BW/Band s.leg lock n leg raises L/R

KB24 dbl  outside swings

Lör: Q Elite – ParaCorm

Gotte-Q igen…  lite nya kombos.

Utmanande på de flesta punkter..

Som alltid 🙂

Q Elite – ParaCorm

Warmup: BW Complex

Rehab: Ankle press

 

—– 4/4, 2-4 Rounds —- 

KB hike low DYN squat

KB bench X-row

  • Bulgarian big spinflow/lunge twist

Box/BW elevated bear crawls

BW spider pushup

  • Band/BW sit-thru + oh press

 

—– ABSolution:  x 2

Bosu/KB s.leg RDL + leg kick

BW/Band s.leg lock n leg raises L/R

Band alt kneeing flag press n och swipe L/R

 

—– Finisher: 20/20 x 8

Skipull stance swipes // side pulls   

KB outside swings  

– alt BW recovery

Tor: Q Elite – Southern Breech

Boom! Boom! Boom!  Ny bländande grym Q!

Kontroll, styrka, puls, statiskt och full 3D träning… ihop!

Träning när den är som bäst…

Q Elite – Southern Breech

Warmup: BW Complex

 

—- 5/5, 2 Rounds —-

KB32 dbl stance deadlift L/R

KB20/Bosu – halo (alt swingcatch) n squat

KB32 dbl row L/R + dbl

+

PM low-hi fly

  • PM forw face walk

PM bent rev fly

  • PM rev face walk

+

BW/Bosu quad/squat + dbl step 3

KB20 BU ctrl walk L/R

 

—– ABSOlution: X 2

BW/KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5+5

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Bagheera Trim

Ja, en Q Elite Lite… ja den blir fanimej aldrig Lite 😉

Ben, tryck, balans, core, rörlighet, vrid, mer core, styrka, kontroll, puls, än mer core, rotation, koordination, mobilitet och puls-topp.. hehe

Snacka om varierad go träning! 🙂

Q Elite – Bagheera Trim

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—- 5/5, 2 Rounds ——

 

KB kneeing d.clean/squat- press- rev lunge- knee up L/R 

BW ½ bridge underswitch L/R

  • Band s.leg lock n leg raises L/R

TRX Rip /Bosu s.leg – back-slash L/R

BW archer- leg under/ overkick- pushup

  • Band/Bosu flag press n OH swipe L/R

 

—– ABSolution/Finisher: x 2

Bosu/bulgarian 8/8/16 + off

BW s.hand plank + walk in/out L/R    /2nd/  BW sit-thru leg kicks

KB halo L/R

Skipull stance swipes 32

—- stretch/twists loooong

 

Sön: Q Elite – Front Blake Ritue

Skön liten gotte-Q på främmande ort..

Less is more ( sometimes 😉 )

KB, dumbbells, BW & band.

Q Elite – Front Blake Ritue

 

Warmup: BW Complex

Rehab: ankle lifts L/R

Skill: Band wide fly n RDL L/R

 

—- 5/5, 3 Rounds —

KB Complex flow L/R

Lunge row- dyn clean/low lunge- kneeing press- stepup/s.leg lift

DB X-dog n pushup

BW/Band s.leg lock n leg raises L/RKB oh walk // stance swing walk // outside stance swingwalk

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