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Tis: Q Elite – El Scira

Ok.. tebax till vanlig Q 😉  En fet tung minröjare.. Igen!

5100 kg godis med BB & KB + tunga desserter..  BoooOOooM!

Q Elite – El Scira

Warmup: BW Complex

 

—- 4/4, 3 Rounds ——-

BB 50kg suitcase lift L/R

KB24 Scira Complex L/R

-row- d.clean- ½ eight hooklunge- hike snatch- TGD- floor press- kneeclean- low sq-up

BW Scira Complex L/R

-pushup/reach- quad elbow/sit-thru 2- quad crabturn/tripod 2

Band stance row + twist hold L/R 4+1 

BW kinstretch + kin twist reach alt L/R 

 

—– ABSolution: X 3

Bosu Bulgarian 8-8-16 + off  L/R

Band/BW Alexia alt X-legraise L/R

TRX kneeing twist fallout L/R

 

—Xtra: x 2

KB24 dbl hollow plank alt press + ½ bridge dbl press

 

—-Xtra 2

KB24 dbl torito walk 20

KB88 farm hold 20 x2

Sön: Q Elite – Kinito Plex

Ojojoj… se där, ovanligt minsann..

En alldeles lagom/lättare söndag-innan-jobb-Q 😉

Mkt balans, ben och core. Det går ibland som sagt 😉

Q Elite – Kinito Plex

Warmup: BW Complex

 

—– 8/8/16 , 2 Rounds —–

Bosu locked step-over L/R

Bosu/band hold n squatup

  • BW kin hip twistflow

 

KB s.leg RDL L/R

KB alt dyn row/pull- clean – press 4-1-1

KB/band s.leg hang swing L/R

  • BW slow pushup +backdip + scorpio

 

— ABSolution: X 2

KB outside alt stance swing 16

Bosu/band s.hand hold – P.circles + crunch 8+16 L/R

Sön: Q Elite – Palm Blitz

Ny liten grym, go, pulsig, blöt och underbar Q..

KB & Rope blitz x3. Plus BW, MB och parallettes

Ruskigt blött. Igen. 😉

Q Elite – Palm Blitz

Warmup: BW Complex

 

—— 4/8/16, 4 Rounds —

KB24 halo- rev lunge/twist + squat/curl/close pushup L/R

 

Rope long – alt stance uppercuts L/R

Rope long – twist slams L/R

Rope long – center slams

 

BW/MB alexia quadout + leg raise

PARA – dip/sit play

Lör: Q Elite – Pulverice

Snabbkomponerad pulver-runda…

Tung go Q med 4,4 ton KB ( tyvärr saknas 2 st 40kg)…

KB varvat med gummiband, BW och rep. Tok-blött..

Q Elite – Pulverice

Warmup: BW Complex

 

—– 5/10, 3 Rounds — 4,4 ton

KB64/80 stance deadlift vari + sprawl

  • Band stance ress L/R

KB32/40 deadclean n alt jerk

  • Band stance pull L/R

KB32 knee- gobletclean- hamtilt back L/R

  • BW rev crabturn- walkout pushup/spider/scorpio- back L/R

 

—— ABSoFinisher: X 3

Bulgarian stance twistpull L/R

BW quad X-touch + sit-thru X-leg touch + kneeing crunch L/R 4+3+2

Rope alt lungeslam/kickslam L/R

 

—- stretch, kinstretch, hang, flow

Tor: Q Elite – Pring0 Steam

Dagens Q-rullare… Hemsk. Tung. Pulsig. Blöt.

Och som alltid, grymt grymt bra!! 😉

Q Elite – Pring0 Steam

Warmup: BW Complex

 

—— 4/8, 3 Rounds ——

KB24 dbl stance deadlift L/R + hike clean/squat 

KB24 Pring0 flow 

– hike BU clean – rev lunge/clean- kneeing press- ½ eight low lunge -alt L/R

KB24/band s.leg side hang-swing L/R

PM/band dyn alt flys L/R + squat+ thumbsdown pull

BW pushup- fr.kick reach + pushup – spider crunch L/R

 

—– ABsoCoreFin: 8/4/16 x 3

KB Kneeing alt outside swing ( stance walk)

BW/ball alexia quad-out

Rope/Bosu in/out slams