Strict Standards: Declaration of description_walker::start_el() should be compatible with Walker_Nav_Menu::start_el(&$output, $item, $depth = 0, $args = Array, $id = 0) in /storage/content/86/108086/qfit.eriqolin.com/public_html/wp-content/themes/Memoir/functions.php on line 102 Q Elite/Performance | Q Training är en sida/blogg skapad för varierad och utmanande träning. En salig blandning av CST, TacFit, RawFit, eget, bosu, Intu-Flow, PT från Mico, Athlean-X, Spartan, Barbarian, Mass Assault, MyMadMethods o massa massa mer.... Descargar musica

Tor: Q Elite – Adrenatox

Precis lika grym och bra som tisdagens Q…  fast helt annorlunda då 😉

KB64, BW & pullmachinos x3, monster-core x2 och lite xtra 64kg godis..

Bam! 🙂

Q Elite – Adrenatox

Warmup: BW Complex

 

—— 5/5, 3 Rounds —-

KB32 dbl stance lift ( + clean)

PM dyn alt pistol squat

+

PM rev lunge/pull n out – s,leg crunch/pull L/R

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM dbl squat + twister-reach L/R

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

PM quad n s.arm downfly

  • BW rolldown push/fr.kick/reach + c.turn/dip/tripod/ s dog L/R

 

—– ABSOlution: X 2

KB32 dbl alt x-knee flag dip/raise

Bosu 12/12/24 !!!👍

BAR hang leg lift 

 

—– Xtra: 5/5 x 2

KB32 dbl ½ bridge press

KB32 dbl decksquat- legs up- RDL

Tis: Q Elite – Chromolex

Holy moly… supernice tisdags-Q.. och jobbig 😉

3 rundor Bulgarian komplex + skipull varis.

Plus 3 rundor super-absolution!  Puh..

Q Elite – Chromolex

Warmup: BW Complex – luka hip stretch

 

—- 5/5, 3 Rounds —-

 

Bulgarian sit-thru 2 – russian down/up L/R

Bulgarian spin-stance-squat 

Bulgarian rev pushups + alt leg swipe

+

Skipull-max rev lunge dbl grip alt twist pull 20

Skipull-max rear delta flys 20

Skipull-max stance swipe drive 20

 

—– AbsoFinisher: x 3

KB deadsnatch + crush grip roll down/up + BW sit-thru + twist pushup

Bosu/bulgarian 10-10-20 + off 

Bulgarian s.leg twistpull 5/5

TRX Rip stance outside backpull 20/20

Sön: Q Elite – Marcatori TWO

Blaskego söndagstryckare, ny Q Elite innan jobb..

Tunga nya KB movs med 28:an +allt annat gott godis.. slamball, bulgarian, band & BW

Phhhaaaauuuuwww 😉

Q Elite – Marcatori TWO

Warmup: BW Complex

 

—- 4/4, 2 Rounds —-

KB28 low hike- squat clean L/R

KB28 assisted s.leg swing L/R

  • BW s.leg pistol + side pushup ( w.band?)

KB28 stance outside d.lift- switch- row L/R

KB28 knee clean n press ( + windmill) L/R

  • BW low plank under flow + ½ bridge underflow + close pushup

 

—– Finisher/Core: 8/16 x 2

BW/Bulgarian sit-thru 2 – russian up L/R

Band OH stance twist-crunches L/R

D.B s.leg ½ bridge – air push L/R

Tor: Q Elite – Techlion Proxy

Härlig fet, go, utmanande, tung, rörlig, pulsig och balanserad ny Q Elite..

2 rutinerade Q-musketörer smaskade på rejält.. och tog vår plats så att säga!

Tummen upp!!

Q Elite – Techlion Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

 

—— 4/8 , 4 Rounds —–

KB24/28 clean n press – OH rev lunge n knee-clean/press- switchclean L/R

K08/PM  dbl twist-up ( + single fly L/R)

Bench/BW  jump fr.kicks

KB choke grip  roll down/up L/R ( spin)

Bosu/Bulgarian spin-squat 

Deadball – kneeing twistslam – under

 

—- ABSolution: 4/4, x 2

KB dbl hike cleans 8

KB ½ hollow pullover/crunch L/R

BW boat cross-touch 2 – sit-lift ( +pilates lift)

BW slow flow  teacup- crabturn 360 – scorpio (land- kneedip)

Tis: Q Elite – Parnacca Proxy

En tisdags-smackare a la Q!!… Nya, nya , nya kombos.med KB, bosu, band, PM, BW, assault bike.😉👍

Styrka, balans, rörlighet, kontroll o en jäkla massa arbetspuls. En alldeles lagom 3,2 tons runda med speed och flow.

Q Elite – Parnacca Proxy

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

 

—- 5/5, 2 Rounds —–

KB clean n press – OH rev lunge n press- switchclean L/R

  • BW alt elbow frontkick

KB/Bosu s.hand duck swing – goblet BU-catch n halo L/R

  • BW boat cross-touch 2 – sit-lift

Band/Bosu dragpull- ½ halo pull- straight pull- straight fly L/R

  • BW lying scorpio flow – bridge reach- s.hand dog – back

 

—- Core/Finisher: x 2

KB choke grip  roll down/up L/R

PM  dbl twist-up

Assault bike – just legs 12k

Lör: Q Elite – Blind Pitch II

Till skillnad mot en 2:a i filmer, så blir en 2:a på Q bara än bättre… Uppgradering.. både tyngre, mer movs, lite mer & högre tempo.

Q Elite Duo med herr Blomberg… äntligen!  Grymt jobb som alltid! 🙂

Q Elite – Blind Pitch II

Warmup: BW Complex + band shoulder rot + sit kin/leg/twist

 

—– 3/6/6, 3 Rounds —–

KB24 alt s.leg sidejumps

KB24 alt s.leg outside swings

KB24 alt deadsnatch + press + sideclean

KB24 plank forw/rev pull

KB24 BU revlunge n sit back L/R

+

BW spider pushup 2- low plank/jacknife 2- X-dog 2

BW 2-point crabturn legout  n legswipe L/R

BW lying scorpio flow – bridge reach

 

—– 16/8/32, 3 Rounds ——–

KB28 alt drop-pulls 

KB24 oh hollow plank/crunch

BW side jackknife L/R

Assault bike max 30-40

Tor: Q Elite – Blind Pitch

Hmmm.. ja den torsdagsluringen såg man inte komma 😉

På pappret en liten mysare med utmaningar i balans & koordination, i verkligheten högt tempo, blött, tungt, pulsigt…

Kul att man kan överraska sig själv rejält i mellanåt ,-)

Q Elite – Blind Pitch

Warmup: BW Complex + band shoulder rot

 

—– 3/6/6, 3 Rounds —–

 

KB24 alt s.leg sidejumps

KB24 alt s.leg outside swings

KB24 alt deadsnatch + press

KB24 plank forw/rev pull

 

Band resisted lunges

BW spider pushup- low plank/jacknife- X-dog

BW lying scorpio flow – bridge reach

 

—– 16/8/32, 3 Rounds ——–

KB24-32 alt drop-pulls 

KB24 oh hollow plank/crunch

Assault bike max

Tis: Q Elite – Black Scotch

Smack! Grym “skön” Q-mix av 5280 kg svarta klot och BW, TRX Rip/Bosu..

Tyngd, flow, kombos, speed, core..  osså bara en vanlig ledig tisdag 😉

Hur bra som helst!

Q Elite – Black Scotch

Warmup: BW Complex

 

—- 4/4/8, 3 Rounds —- 5280 kg

KB32 dbl stance deadlift L/R

+

KB28 dbl alt torito stance swing 8/8

  • BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
  • BW alt s.leg climb

KB24 BU halo- outside twister

  • BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
  • BW alt s.leg climb

KB20 alt ½ eight – oh stance squat

  • BW elbow walk – underswipe/kick (3rd: low push-pump- low leg-reach)
  • BW alt s.leg climb

TRX Rip oh backshot n Bosu dbl step 8/8

 

—— ABSolution: 4/4, 2 Rounds 

Band – butterfly hip-lift

Band alexia leg raise L/R

BW 2point crabturn legout  n legkick L/R

 

— Stretch, kin, stretch

Sön: Q Elite – Smokey Blue

Good Sunday-play a la Q.. KB combo w 40kg, KB flow w 24kg, BW & skipull

3700 kg/ 30 min Puuh!👍⚡️💪

Q Elite – Smokey Blue

Warmup: BW Complex

 

—— 4/8/16/32, 3 Rounds —- 3,700 kg

KB40 deadlift vari + row + clean L/R

KB24 stance outsideswing- oh stance switch 8/8

BW low pushup pump 16 + leg swipe L/R

Skipull dbl grip twistpulls 16/16

— xtras: Band swipe/flag/flys

Lör: Q Elite – FireBox / pre


Ja jisses… det va en go liten försmak/test av morgondagens Q-blästrare!!

Turbotempo och sjöblött långt efter…  Ny KB, BW och en jäkla massa box/kicks..

Q Elite – FireBox / pre

Warmup: BW Complex

 

——- 5/5, —-

KB stance swing- oh stance squat

BW elbow walk – underswipe/kick

  •  Box – kicks & combos

 

KB stance swing- oh stance squat

BW hang alt leg twister

  •  Box – kicks & combos

 

KB stance swing- oh stance squat

BW pullup + inch/twist lizard swipe

  •  Box – kicks & combos

 

KB alt stance walk outside swing

BW alt s.leg climb

 Box – kicks & combos