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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

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