Lör: Q Elite – bIONco II

Q Elite – bIONco II

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB32 dbl plateau stance deadlift L/R

KB24 dyn alt sideswing- low side pull -switch/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

MB/Bosu s.leg kickback slams L/R ( balance, expl)

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

BW s.elbow – scorpio hold- toe press L/R 8/8

—– Finisher: 

TAB 1:

Treadmill run //KB RTW w touch

TAB 2:

Treadmill run //KB oh old/balance / drop-pulls

—- Stretch

Fre: Q Elite – bIONco 

Q Elite – bIONco 

Warmup: BW Complex

—– 4/4, 2 Rounds —-

KB32 plateau deadlift L/R

KB24 dyn alt low side pull -turn/clean + press L/R 

KB24 pullover + roll press L/R

KB24 stance swing- turn- BU stance/toe-squat L/R

MB s.leg kickback push-slams L/R ( balance, expl)

Bulgarian37 oh push rev lunge L/R

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 sit-thru jumpswitch – turn rolldown/up L/R

BW s.elbow – scorpio hold- toe press L/R 8/8

—— Finisher: 8/16/60 x 2

KB32 alt deadrow

Bulgarian37 grip catch

Airbike legs 60nsec

BW scorpio land-cosack- V-sit reach L/R- piriformis stretch

Tis: Q Elite – P.Contract

Booom! Grymt tisdags recept…

40kg KB hike switches, drops & press med 28an, massa Bulgarian37, TRX, än mer kroppsvikt, airbike 60..

Nya tunga brutala kombos!!

Q Elite – P.Contract

Warmup: BW Complex

—- 5/5, 2 Rounds —

KB40 hike swing/switch

TRX dyn underpull w jumpswitch

Bulgarian37 stance crunch/twist L/R !! Brutal

Bulgarian37 rot rev lunge L/R

KB28 V-stand alt side drop switch

KB28 deadbug press + leg twist L/R

BW elbow hipdip n legswipe opener L/R

—– ABSolution: 5/5, 2 Rounds —

Bulgarian37 sit-thru jumpswitch – turn rolldown/up 

BW prisoner hollow situp/ alt tuckin L/R

BW quad- s.leg under / reach out L/R

—- Finisher: 5/5/60, 2 Rounds —

Bulgarian  stance twistpull L/R

Assaultbike 60 sec

Sön: Q Elite – Sunday Crash

Puls-toppat hela vägen!

Q Elite – Sunday Crash

Warmup: BW Complex + airbike + bosu toe balance – piriformis

—– 4/4, 4 Rounds —-

KB24/step Combo 

BU halo -to- thai-kick alt L/R (8)

Skull close squat + rev lunge down L/R

Row- deadclean- press- snatch- outside V-swing switch L/R

KB24 ½ eight – ginga swing L/R

• BW elbow dip- pushup- fr.kick back-to-jump sideplank L/R

• BW hollow plank- prisoner alt leg crunch/twist

• BW elbow 2-step overkick 

Assault bike leg + mix 60 sec

—- Finisher 1: 16/16,  4 Rounds —-

KB24 dbl torito 8/8 L/R

Boxkicks slam 

Airbike leg+ mix 60 sec

—- Finisher 2: 10/40, 4 Rounds —-

Calves sit-press 75kg

Skipull stance swipes // stance dbl grip outside

— kinstretch, piriformis

Fre: Q Elite – Fabisitov Steam

Tusan rätta ordet… Steam

Fullständigt rann.. en turbosnabb och utmanade Q runda.. ny goa mixar av KB/BW, xtra mega-core, osså 2 rundor intervall på band +KB..

Q Elite – Fabisitov Steam

Warmup: BW Complex + airbike + bosu toe balance – piriformis

—– 4/4, 2-4 Rounds —-

KB24/step skull close squat + rev lunge down L/R

KB24 row- deadclean- press- snatch- outside V-swing switch L/R

• BW deckroll- fr.kick back-to-jump sideplank L/R

KB24 ½ eight – ginga swing L/R

• BW elbow dip- pushup 

KB24 halo -to- thai-kick alt L/R

• BW elbow 2-step overkick 

—- ABSolution:

KB24 windmill L/R

Bosu/Bulgarian37 8-8-16 + off

—– Finisher:

TAB 1 

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

TAB 2

KB24 Stance goblet walk hold- dropcleans- stance swing pull varis // Treadmill running

—– Stretch: piriformis, sit-angel, flow

Tis: Q Elite – Tag Mixet

Tisdags-tryckare a la Q

Tunga goa KB varvat med bosu, BW, TRX & assaultbike.

Snabbt och effektivt

Q Elite – Tag Mixet

Warmup: BW Complex 

—- 4/4, 2 rounds — 

KB24 alt slingshot lunges

• Bosu stance squat L/R

KB24 dbl hike superman

• Bosu close balanced spiderplank L/R

Assault bike 60 sec

—- 4/4, 2 rounds — 

KB24 kneeing clean-press- low windmill L/R

• BW deckroll + alt hipdrive reach 

KB24 halo -to- thai-kick

• BW elbow 2-step overkick 

Assault bike 60 sec

—Finisher: 4/4/8/8, 2 Rounds —

KB32 deadrow- deadclean n jerk L/R

TRX dyn underpull w jumpswitch

Sön: Q Elite – Roccet Tag

Kan inte bli annat än grym..

Superman, X-bridge, BU, sidepress, twistslams, dropcleans, dbl step, löpning, 1/2 circles mm.

Supergo Q..

Q Elite – Roccet Tag

Warmup: BW Complex 

—- 4/4, 2 rounds — 

KB24 dbl hike superman + BU clean

BAR alt X-bridge

BAR downpress

KB24 s.leg TOE ½ bridge side-press L/R

KB24 ½ circle stance walk w stop 16/16

Rope dbl grip twist slams L/R 8/8

Bosu/Band dbl step hold varis 16/16

• BW deckroll- V-sit, hang, twist reach

TAB 1:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

TAB 2:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

TAB 3:  KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run

• Stretch, kin, stretch

Fre: Q Elite – Scalparine Tag

Q Elite – Scalparine Tag

Warmup: BW Complex 

—- 4/4, 2 rounds — tot 5376 +

KB28 BU goblet squat – alt toesquat up L/R

KB28 squatcurl + sprawl pushup/spider 2

KB28 s.leg TOE ½ bridge press L/R

KB28 ½ circle stance walk w stop 16/16

KB28 rot twist-snatch L/R

KB28 skull grip pull 16

Bosu elbow/bounce up- side jump 2

Bosu/Band dbl step 16/16

—- Finisher: X 2

KB32+14 dbl farmwalk

KB28 dbl torito 8/8 L/R

Skipull dbl grip alt stance twist pull 

Treadmill leg 60 sec

• Stretch

Tor: Q Elite – Brink Tag

Jaha… Den som skulle bli en lätt liten mysig sak innan jobbet..

KB28, bosu, band, kroppsvikt, bar, assaultbike, skipull..

Råstyrka, balans, kontroll, spänst, rörlighet, puls, core.. hela köret

Q Elite – Brink Tag

Warmup: BW Complex + Quad-spinwalk

A —- 4/4, 2 rounds —

KB28 BU goblet squat – alt toesquat up 

BW quad walk up/down + KB28 pull-through

KB24/Bosu s.leg halo – flag- RDL L/R

KB28 s.leg ½ bridge press L/R

BW lying corkscrew twist

BW s.leg hanging raise L/R

BW quad-spinwalk

Bosu/Band dbl step 16/16

+

KB28 ½ circle stance walk w stop 16/16

• BW ministretch

B —- 8/8, 2 Rounds —

Band 2-point quad OH pull L/R

Band ½ boat pull L/R

KB28 dbl hollow plank press

KB28 dbl stance jumpswitch

—- Finisher: X 2

Assaultbike legs 60 sec

Skipull dbl grip alt twist pull + swipes 30+10

• Stretch

Tis: Q Elite – PePPeR

Q Elite – PePPeR

Warmup: BW Complex

—- 5/5, 3 Rounds —

Bosu/KB24 catch/skull squat – outside swing L/R

KB24/Bosu alt RTW lungehook forw bosustep

KB32 ballistic stance alt row + goblet hold stance steps

KB32 close grip glide plank n pushup 

BW dyn fr.kick + crabturn/twist/ leg swipe

BW hip-dips 2 + elbow sideplank leg swipe

+

Assaultbike  60sec

—-xtra: 16/8/8, 3 Rounds —

Box kicks 

BW scorpio flow + X-leg kick

BW knog pushup

—- xtra 2: 10/20, 3 Rounds —

Calves press 75

Bosu X-leg crunches vari 20/20