Fre: Q Elite – Phosphor

Q Elite – Phosphor

Warmup: BW Complex

— 4/8, 4 Rounds —

KB24 dbl hike BU clean + clean/ stepbox low lunge

• BW deckroll- fr.kick/ s.hand dog

KB32 dbl pushup + renegade row

• BW elbow tilt 2- legswipe L/R

Bosu dyn tilt-plank 16

+

1: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull

2: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull

KB80 farmhold +

— stretch, hang, twist etc

Tor: Q Elite – junoticon

Q Elite – junoticon

Warmup: BW Complex

—– 4/8, 3 Rounds —

Bulgarian37 Juno Complex

• Spin-stance squatclean- locked sit-thru+legkick- deadclean L/R

KB stance twist deadsnatch L/R

MB sonnon slam 

BW s.elbow glide plank L/R

BW ½ bridge hip circles L/R

BW deckroll – alt stance back jump (2nd alt stepswitch)

Bosu elbow dyn push to- quad plank

Bosu/Band (dbl) s.leg semisquat/triceps L/R

—– TAB:

Bulgarian swing sidepull // treadmill run

Bulgarian stance twistpull // treadmill run

— spretzel twist, stretch, kin

Tis: Q Elite – Blacrab

Jodå… tisdags-Q med 5000kg feta/tunga/luriga KB varvat med balans, kontroll, drag, band, bosu, BW, core..

Osså 2 blöta rundor löpning/KB på det… sen va det klart!

Hur bra som helst. Igen

Q Elite – Blacrab

Warmup: BW Complex

—- 5/5, 3 Rounds —-

KB24 slingshot lunges L/R

KB24 crabturn + bridgepress L/R

— Bosu/Band (dbl) s.leg semisquat/triceps L/R

KB24 deadclean + curtsey lunge L/R

KB24 kneeing clean + strict press L/R

— Band kneeing OH pull alt front pull

—— ABSolution/Spin: 4/4, 2 Rounds

KB24/BW deadbug hold – straight leg raise

BW  dyn s.hand flipsprawl- plank rolldown- under bridge turn- pushup

BW prisoner hollow situp/tuckin L/R

——– TAB: x 2

KB24 stance swing- gunhold twist // Treadmill run

KB24 alt outside stance swing // Treadmill run

Sön: Q Elite – Shelby

Sunday-smasher…

Q Shelby with KB complex, bandswipes, bodyweight, boxkicks, assaultbike and more BW…

Super-good as always..

Q Elite – Shelby 

Warmup: BW Complex – airbike-skipull

—- 4/4, 3 Rounds —-

KB24 s.leg RDL+ row- RTW- slingshot lunge- snatch- kneeing BU- switch/clean/squat 

Band ½ kneeing swipe n sit-out L/R

BW crabspin + sitspin + crawl/pushup + scorpio land/ underflip L/R

—- 16/8, 3 Rounds

Box kicks

BW  plank rolldown- under bridge turn- pushup

—— 3 Rounds

Assaultbike 1 min 

– stretch glide

Fre: Q Elite – ReCharge

Q Elite – ReCharge

Warmup: BW Complex + heel

—- 4/4/16, 3 Rounds —

BW fr.kick+spin/reach- switch/ under dog- cobra

• Mini band kneeing front -twist- in/hi pull L/R

BW deckroll- legs up- shin sit twist- V-sit X-touch

• Mini band V-sit forw reach n twist up – OH- backpull 

BW full scorpio land – twist- cosack/hamstretch

• Rope s.hand dbl twist powerslams over box L/R

—xtra: 4/8/16/4, 3 Rounds —

KB40 dbl stance deadlift L/R

KB40 dbl farmhold

KB24 dbl outside // torito swings

TRX rev ctrl hang down/twist + supercurl + crucifix

—– 8/16, 3 Rounds —

Calf press 75kg

BW toe jumps

— release stretch

Tor: Q Elite – ICON tiger

Torsdag = Q godis

Superskön ny mix av dubbla klot, slamball, kroppsvikt, bosu & rep..

Och premiär av nya supersköna lätta Bekoji Boost!!

4 tunga rundor godis, 4 rundor 30/30/30..

Q Elite – ICON tiger

Warmup: BW Complex

—– 4/8, 4 Rounds —-

KB24 dbl hike clean + superman + see-saw press

D.B kneeing slam + ctrl fr.kick + pullover hollow plank

Bosu/Rope s.leg lunge twist slams L/R

Bosu box-push play vari

BW prisoner hollow situp/tuckin L/R 

— 30/30/30 + 30 rest, 4 Rounds

KB24 RTW w stop twist

Skipull dbl grip alt sidepull

Treadmill light run

+
TAB: treadmill run vari 11-16