Tis: Q Elite – Zola Dark

Fet ny grym Q…

Drygt 5 ton med KB24..tunga komplexer.. ben, balans och armar.. utmanande..

Kommer kännas i mån

Q Elite – Zola Dark

Warmup: BW Complex

—– 5/5, 2 Rounds —-  5280 kg

KB24 rot rev lunge + stance 2 + stance thrust L/R

KB24/Bosu RTW + catch/forw lunge

KB24 dyn cleanswitch – stance squat L/R

•  BW deck kneekick- V-sit reach

KB24 kneeing deadpull – goblet press

KB24 kneeing halo + outside twist (w sit-back) 

KB24 bridge press + s.leg raise 10/10

• BW shinbox flow – flip/low lunge- dip/reach

— stretch, kin, piriformis

Sön: Q Elite – Karpilitov

Q Elite – Karpilitov

Warmup: BW Complex

—– 5/5, 2 Rounds —

KB24/20 hikeclean- sideclean n squat

KB24 row 2 n dyn row switch

KB24/20 kneeing op clean n press

KB24/20 stance swing- dbl outside- am swing/ switch ( 2nd snatchswitch)

+

BW spider- elbow dip/knee-in – low leg swipe- low back- dog

BW 2-point AIR-turn L/R

—- ABSoCore: 5/5/10 + 4, 2 Rounds

BW plank side tucks

Ball s.leg plank glide

Ball core X – side lifts

BW shinbox flow – flip/low lunge- dip/reach

— spin-off

Treadmill soft run 60s + KB24 stance curl

Treadmill soft run 60s + KB24 goblet stance twist

— xtra 2 Rounds

Calves press 10+10, s.leg 10+10

Fre: Q Elite – Baniac XRL

Ojoj da.. blev en liten giftig go Q en tidig fredagskväll..

Lite Bulgarian 37, lite BW, lite mer B37, BW, repslams o mellan mys med 28:an..

Q Elite – Baniac XRL

Warmup: BW Complex

—- 5/5, 2 Rounds —

Bulgarian37 spin-stancesquat-back L/R

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

Bulgarian37 sit-thru 2 – russian switch L/R

• BW fr.kick spin n fr.kick rolldown/up – alt side

Rope lunge-kick-slams dbl grip 10/10 L/R

Bosu s.leg balance/curtsey

KB28 alt stanceswing walk 20 + goblet hold walk

— stretch, kin, piriformis

—xtra x 3: Calves press 80 – 10 + 20 toejumps

Tor: Q Elite – BatWolf

Ny härlig/go/fet Q Elite Duo..

Tunga KB, landmine, BW, rings..

Styrka, core, puls, vrid, drag, hopp..

Precis lika bra, genomtänkt, pulsigt och tungt som alltid!

Q Elite – BatWolf

Warmup: BW Complex + airbike + skipull

—– 5/5, X Rounds —

KB28 swing- skullgrip/ stance squat – alt side

Landmine20 stance outside deadlift L/R

BW stancejump w kick L/R

• TRX high pull – thumbs down 

KB24 BU stance outside swing- halo-stanceswitch/outside swing 

Landmine stance AIR-switch n EXPL push L/R

BW elbow crab turn + leg reach out – alt side

• TRX high pull – thumbs down 

—- ABSolution/ CTRL: 5/5, 2 Rounds —

Landmine OH situp 

BW fr.kick spin n fr.kick rolldown/up – alt side

Rings oblique tucks L/R + skin the cat

+

KB28 CTRL  s.leg deadlift w row (outside) L/R

BB front X-lunge twister L/R

——– Sartorius + piriformis stretch

Tis: Q Elite – Uneven

Q Elite – Uneven

Warmup: BW Complex

—– 5/5, 2 Rounds —

KB40 outside stance deadlift L/R

• BW dyn dog-dolphin press

KB20 s.leg shot swings L/R (10+10 stance)

• BW s.leg squat- crawl n pushup L/R

KB24 dbl hike clean- snatch- alt press

• BW shinbox switcheroo + kick thru L/R

KB20 BU stance outside swing- halo-stanceswitch/outside swing

• BW elbow under + overkick L/R

—- Xtra/Core : 5/5>/2 Rounds

BB front X-lunge twister L/R

KB24 hollow plank hold – sideplank L/R 

KB24 crush grip hold looooong

Sön: Q Elite – Formacci LX

Q Elite – Formacci LX

Warmup: BW Complex – shinbox switcheroo + kick thru 

—- 5/5,  3 Rounds — 

KB20 BU stance outside swing- halo-stanceswitch/squat/twist (GRYM!)

• BW elbow plank step in/out

KB s.leg shot swings L/R

• Band inside & outside susp ½ TGU L/R

KB20 rotating lunge clean L/R

• BW hollow plank alt X-touch

Rope wide-pull

• BW kneeing X-leg swipe out L/R

— Xtras 1: 5/5, 3 Rounds —

KB20 dbl alt V-sit press L/R

Rope hold leg raise + flag down

BW 2-hand sitout/legkick + legswipe L/R

—- Xtras 2: 5/5, 3 Rounds —

Barbell stance walk twister L/R

KB18 clean n BU press L/R

Treadmill run 30 sec

— BB stretch, kinstretch, BW ctrl scorpio/twist

Tor: Q Elite – Blamingo

Q Elite – Blamingo

Warmup: BW Complex + heels

—-‌ ‌4/8,‌ ‌2 ‌Rounds‌ ‌—‌ ‌

 ‌

KB24/kneeing‌ ‌Bosu‌‌ ‌long‌ ‌halo‌ ‌sweep‌ ‌+‌ ‌squat‌ ‌up

• BW shinbox switcheroo + kick thru L/R

KB24 hike BU snatch + clean/press L/R

• BW 🦀 front switches 3 – lockout back

KB24 alt stance circle swing-stop 16/16

• BW diamond front pushups

—- Xtra/Core: 4/4/8 x 2

Band/BW OH getup vari x 3 L/R

BW V-sit-leo sideplank touch L/R

KB24 hollow plank press ( + disturbed) L/R

——- TAB: x 2

KB24 vari  // treadmill light run

Tis: Q Elite – BLC Tint 

Ojoj… En snabb Q med blytunga nya movs..

40, 32, 28, 24 o 16 + luriga BW’s..

Kanon som alltid! Tung styrka & smidighet.. puls på köpet ,

Q Elite – BLC Tint 

Warmup: BW Complex + heels

—- 4/8, 2 Rounds —

KB24/kneeing Bosu long halo sweep + squat up

KB16/18 BU floorpress L/R

KB28 bench press L/R

KB40 bench X-pull L/R

+

BW shinbox switcheroo + kick thru L/R

BW 🦀 front switches 3 – lockout back

—-stretch butterfly

— Finisher/xtra: 4/16/32 x 2

KB24 hike BU snatch L/R

KB32 alt stance drop-pulls 16

KB24 alt stance circle swing-stop 16/16

BW deckroll-fr.kick-stance- fr.kick/V-twistreach- under sideplank L/R

— stretch- kin hold, twist, yoga flow

Sön: Q Elite – LaBometian Flietz 

Ljuvligt go & svettig stege ner med mäktig KB kombo och nya utmanande BW -leo moves.. och löpning..och finisher..och band/core de Luxe..

Hur bra som helst…

Q Elite – LaBometian Flietz 

Warmup: BW Complex + band lateral s.leg squat

—- 5/4/3, 3 Rounds —-

KB20-24 dbl hike clean- snatch- alt press

BW shinbox switcheroo + kick thru L/R

Band/BW OH getup vari L/R

BW 🦀 front switches 3 – lockout back

+

Treadmill run 60 sec

—- Finisher: 10/20/30 x 3

KB20 dbl high pull

Treadmill run 14

Skipull stance swipes

Fre: Q Elite – GaZoRun

In i grevens tid . Precis innan stängning.

45 dyblöta minuter med lagom fet o lång KB32/BW- complex.. osså 4 blinda/blöta TAB-rundor löpning/KB

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