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Lör: Q Elite – PringKantzer

Ny giftig, go, genomtänkt, blöt, tung & pulsig kroppsvikts-Q…👍

308 reps med tung core o löpintervaller som finisher.

Lördagsträning avklarad!😁💪💥

Q Elite – PringKantzer

Warmup: BW Complex dyn shintwist + ultra low lunge press

 

—– 8/8, 2 Rounds —

 

BW rev lunge- rotate- back- forw stance squat/ hamstretch L/R

BW elbow crabturn-glide backreach n crunch + quad diamond pushup

 

BW alt gorilla stance walk forw/rev

BW diamond quad ctrl pushup

 

BW frontkick spin + leg-kick

BW sonnon turn/leg out- pushup- sprawl/ elbow dip-pushup L/R

 

BW hollow X-leg crunch + X-leg legraise L/R (8+4)

BW side siccorplank L/R

 

—–

TAB: Treadmill run // 

BW pushup bounce / deckroll-stance back / elbow sidedips / deckroll-s.hand dog

 

TAB: Treadmill run // 

BW pushup bounce / deckroll-stance back / elbow sidedips / deckroll-s.hand dog

 

—-

Kinstretch- V-sit- child- twist/turns

.

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Ons: Q Elite – BAniMotion

Supergiftig och go kroppvikts-Q..⭐

Sköna, mustiga o långa komplexer..

Grymt jobb som alltid av de goa boysen..

Mkt snurr o nyfikna blickar.😁

✌️💪💥

Q Elite – BAniMotion

Warmup: BW Complex

—- 5/5, 3 Rounds —

BW A: Ape sidejump 2- sit-thru L/R- squatjump- crawl- tuckin- crabturn/sonnon 180- leg out/pushup- crabturn/sonnon back- sprawl- rev inchworm

BW B: Hindu pushup- (+cobra) scorpio land- scorpio- lunge/fronkick- jump to plank/dog L/R

BW C: Tornado twistsquat- legswipe- hipdrive w swipe/reach- legswipe back- piriformis twist- tornado squat up L/R

BW D: plank rolldown- underswitch 360- dyn rollup/ frontkick- back + pushup- L/R

Mån: Q Elite – Blitzel Work

Duon har dragit igång sin kroppsviktperiod…👍

Nästan 1 timme non-stop, 12 småbrutala komplexer + Xtra core/finish.. X 2 😁💪
Va inte mkt kraft/energi kvar efter direkt..😁

Q Elite – Blitzel Work

Warmup: BW Complex

 

——5/5, 2 Rounds —

BW frontkick- roll down/ low spider swipe/ pushup L/R

BW elbow crab turn + leg reach out – alt side (+quad diamond pushup)

BW crabturn- sonnon turn/under leg kickreach/ pushup back L/R

BW shinbox flow – flip/low lunge- kick thru – dip/reach L/R

BW fr.kick jump touch – spin 2 + lion squat – alt side

BW deck kneekick- V-sit reach –  s.side plank crunch/touch

BW leo under/over – lunge switch back + tuckin special L/R

BW beast swivel-pike (s.leg) – scorpio land L/R

BW low lunge switch n kick L/R

BW s.arm plank + ½ circle walk n kick L/R

BW elbow plank – sidedips + swipe L/R

BW s.elbow – scorpio hold- toe press L/R

—- xtra core/finisher x 2’

BW/Bosu circles 10/10- small crunch 20- knee/out 20/20

BW pushup varis – archer n bounce // low glide pushup ( alt feet on Bosu)

.

.

Sön: Q Elite – Drago Cake

Gårdagens lilla goa Q Elite…
Lite bosu-drag pulls
Lite band presses
KB combo, band-flags
Lite TRX Rip/PM slash, roll n pullover
+ BW & core..
👌👍
.

Q Elite – Drago Cake

Warmup: BW Complex

 

—- 5/5, 2 Rounds —

PM/Bosu squat-pull L/R

  • Band ½ kneeing wide pull & press L/R

KB/BW sit-thru + kneeing clean /standup/press L/R

  • Band/bosu s.leg op flag press L/R

PM/TRX Rip decksquat stance/switch backslash L/R

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

 

— xtra/CORE: —

BW frontkick- roll down/ low spider swipe/ pushup L/R

BW rev plank side dips L/R

Bosu side crunchers L/R

 

 

Tor: Q Elite – Dixie32

De 2 goa & starka original-Q:arna… smiskade av en tung o fet rackare..

32:an & kroppsvikt + core 👌+ lite finisher.. dryga 6000 kg!!😁⭐💪

Q Elite – Dixie32

Warmup: BW Complex

 

—- 4/8, 3 Rounds — 6000 kg

 

KB32 deadclean n jerk L/R

  • BW deckroll- fr.kick/ s.hand dog (+ dogpress)

KB32 deadrow L/R

  • BW elbow crab turn + leg reach out – alt side (+quad diamond pushup)

KB32 floorpress L/R

  • BW crabturn- sonnon turn/under leg kickreach/ pushup back L/R

KB32 stancewalk w ½ circle swing L/R

  • BW beast swivel-pike (s.leg) – scorpio land L/R

 

—- ABSolution: 6/6/12 x 2

Bulgarian/Bosu 6-6-12 + off

Bosu side crunchers L/R

 

—- Finisher: x 3

KB32 rtw w stop // halo // deadrow+deadclean

Bosu s.hand superman // tilt

Assaultbike 

 

— stretch

 

 

Ons: Q Elite – KRunner

Blöt go tisdags-Q…
Uppvärmning: 6000 steg + BW flow
Workout: 12 rundor löpning // KB24
Core: Bosu superbitande pilates crunches
Stretch: kinstretch, piriformis, BW
⭐👍

Q Elite – KRunner

Warmup: 6000 step + BW Complex

 

—- 60/30+30 x3:

Treadmill running // KB24 Stance goblet hold

 

—- 60/30+30 x3:

Treadmill running // KB24 deadpull

 

—- 60/30+30 x3:

Treadmill running // KB24 oh hold w steps

 

—- 60/30+30 x3:

Treadmill running // KB24 RTW w stop

 

  • Active stretch/recovery

 

—- ABSolution-CoRe- FAT, 2 Rounds —

Bosu X-knee 10-10 + Bosu ½ sideplank crunch 20  L/R

 

  • Active stretch/recovery

 

 

Tis: Q Elite – Phobos Six

Ett par rundor med bulgarian x 6 + lite BW

Och en sjutusan till core som avslutning

⭐👍

Q Elite – Phobos Six

Warmup: BW Complex

 

—– 6/6, 2 Rounds —

 

Bulgarian spin n ½ cosack reach 

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

 

Bulgarian rev lunge twist n oh press L/R

Bulgarian s leg rev pushup + leg swipe 2

 

Bulgarian clean- stance twister L/R

BW beast swivel-pike (s.leg) L/R

 

—- ABSolution: 6/6/12 x 2

Bulgarian/Bosu 6-6-12 + off

Bosu side crunchers L/R

 

—- Flow-out

BW quad leg out/low lunge twister – back

BW kin flow + piriformis twist

 

 

Mån: Q Elite – Black TAB 8.0

Bästa starten på lite ledighet..😁

Blev 1, 2, 3, 4… hela 8!! goa TAB-rundor löpning med Bekoji & 5300 kg KB…👍⭐👌
Lite meck att hitta band som inte stoppade bara.. gotte puls genom hela
.

Q Elite – Black TAB 8.0

Warmup: BW Complex + airbike

TAB 1:

KB20 stance in/outside swings // Treadmill run

TAB 2:

KB20 twist press  // Treadmill run

TAB 3:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 4:

KB20 BU clean n hold// Treadmill run

TAB 5:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 6:

KB20 alt sideclean press // Treadmill run

TAB 7:

KB20 alt stance-walk forw/rev outside swings // Treadmill run

TAB 8:

KB20 alt stance goblet hold + leg up // Treadmill run

 

—– stretch, kinstretch

.

Sön: Q Elite – K-Revolt

Åter igen…Söndagstryckare..

Ljuvlig fet/tung Q Elite..

40an, 24an & en specialare + kroppsvikt..

Q Elite – K-Revolt

Warmup: BW Complex

 

—— 5/5, 2 Rounds —

 

KB40 stance deadlift – alt step 10/10 L/R

KB24 swing- switch/ stance squat – alt side

  • BW crabturn- sonnon turn/under leg kickreach- back L/R

 

KB18/band OH press n OH walk L/R

KB24 bridge press + s.leg raise 10/10

  • BW elbow crab turn + leg reach out – alt side

 

—- 5/5, 2 Rounds —

KB24 alt bicycle 20

BW s.hand beast turn to pike L/R

 

— stretch, kin, piriformis

 

 

Lör: Q Elite – Souvage

Ja jösses… Det va utmaningar idag minsann.. framför allt styrke/balans/kontroll.. resten bara jobbigt, pulsigt & svettigt 😁🤣

Grym Q med allt!!👍💪⭐⭐

Q Elite – Souvage

Warmup: BW Complex + airbike

 

—- 5/5, 2 Rounds

 

KB/Bosu s.leg rot rev lunge n standup/knee L/R

KB/Bosu RTW + catch/forw lunge

  • BW crabturn- sonnon turn/under leg reach- back L/R

 

KB/band OH press (+ OH walk) L/R

KB/band/Bosu hi curl (s.leg) L/R 

  • BW pushup – dyn side monkey L/R

 

KB24 circle hold crawls L/R

KB32 dead clean outhold L/R

  • BW pullup hold

 

— spin-off

Treadmill soft run 60s 

  • KB24 hollow plank/sideplank L/R
  • BW assisted V-sit twist reach L/R

 

Treadmill soft run 60s 

  • KB24 OH hollow plank/crunch
  • BW beast swivel to pike L/R

 

— stretch-es