Ons: Q Elite – 5xFive
Morgonpuls a la Q…. 5 goa löp & KB24 intervallrundor..
Blött som tusan men lätt i benen..
Q Elite – 5xFive
Warmup: BW Complex
TAB: 1
KB24 stance swing- gunhold twist // Treadmill light run
TAB: 2
KB24 sideclean (deadclean) n press // Treadmill light run
TAB: 3
KB24 stance swing- gunhold twist // Treadmill run
TAB: 4
KB24 alt outside stance swing // Treadmill run
TAB: 5
KB24 stance twist dip-pull // Treadmill quick run
— stretch
Tis: Q Elite – Rechicon XT
En tisdagsknall a la Q…
Tunga KB komplexer varvat med TRX/BW & nya “sköna” core-movs..
3 blöt-blöta rundor hanns/ökades med.. Fick spara löp-tjosan.. tills imån bitti 
Q Elite – Rechicon XT
Warmup: BW Complex – inch-fr.kick/rev/dog reach
—– 4/8, 3 Rounds —-
KB Rech 1 – dbl lift + alt op rev lunge clean L/R
- TRX close row n leg crunch L/R
KB Rech 2 – hike BU clean + kneeing clean/squat/thrust L/R
- TRX mma power pullups
KB Rech 3 – swing/BU halo – stance squat/twist L/R
- BW/Band side op sit-thru + elbow down/up
—– ABSolution: 8/8, 3 Rounds —
KB jiutsu kin-swipes L/R
BW prisoner hollow situp/tuckin L/R
BW elbow pushup/side sit – leg swipe/pull L/R
Lör: Q Elite – SaturGrin
Lördags-Q a la skyfall..
32 små goa löpningar varvat med 6720 kg hala KB…
Plus allt annat smått och gott..
Q Elite – SaturGrin
Warmup: BW Complex
—- 10/20/10, 3 Rounds — 6720 kg
KB80 stance deadlift
Skipull s.hold + swipes L/R
BW dolphin press + touch 2 +dyn s.hand crabturn- flipsprawl L/R
TAB: 1
KB24 stance swing- gunhold twist // Treadmill light run
TAB: 2
KB24 dyn halo n crunch // Treadmill light run
TAB: 3
KB24 stance swing- gunhold twist // Treadmill light run
TAB: 4
KB24 inside/outside stanceswitch swing // Treadmill light run
—- xtra: 12/48/12
Calves 60-press
BW s.toe jumps L/R
Dragpull kneeing band L/R
— band V-sit stretch
Fre: Q Elite – Quampade
Bam, bam, boom… Q in efter jobb och smaskar av en fet & blöt rackare..
KB, BW, bosu, rep & assault bike
4 va tänkt, 3 det blev 
Q Elite – Quampade
Warmup: BW Complex
—– 4/4, 3-4 Rounds —
KB24 quad pull- d.clean- lunge press L/R
BW inchworm roll- scorpio pushup 2
KB24/20 deckroll alt V-sit press L/R
BW frontkick spins
KB24 deadbug s.leg swipe + KB hold n leg sideraise L/R
Bosu/ Rope lunge twist slams L/R
—– Core/Finisher: 2+8/60 x 3-4 Rounds —
KB24 RTW w catch – stance swing – footswitch/ gun hold twist L/R
Assault bike 60 sec leg mix
— stretch
Ons: Q Elite – 4xFour
Morgonstund.. har spring i ben
Tidig liten Q med 4 rundor ny KB // löpning, plus 4 rundor tunga vadpress och skipulls..
Blötare än vanligt..
Q Elite – 4xFour
Warmup: BW Complex
TAB: 1
KB24 stance swing- gunhold twist // Treadmill light run
TAB: 2
KB24 clean n press // Treadmill light run
TAB: 3
KB24 stance swing- gunhold twist // Treadmill light run
TAB: 4
KB24 alt outside stance swing // Treadmill light run
—- 10/20/20, 4 Rounds —
Calves press
Skipull s hold n swipes L/R
Tis: Q Elite – Baretta
Grym ny Q, med 2 riktigt luriga complexer.. blev liksom hjärnsläpp i början 
4 rundor KB flow, pullups & BW complex-flow.. lite xtra, och 4 rundor box kicks + BW..
Härligt blöt och matt..
Q Elite – Baretta
Warmup: BW Complex + ass bike
— 4/4, 4 Rounds —
KB Baretta SwingFlow alt L/R
- dbl lunge outside- lunge outside forw step
- s.stance- s.outside lunge
BW strict pullup vari – front, back, tactical L/R
BW Baretta Flow
tornado- turn- frontkick- stance jump- side-ape flow- side walkout- pushup
—— xtra: 8 x2
KB/Ball dbl flys
—— Burner: 16/4, 4 Rounds —
Box kicks // BW crabturn + dyn s.hand flipsprawl L/R
—
BW deckroll- s.leg up-touch
—-
Stretch
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