Tor: Q Elite – Dixie32
De 2 goa & starka original-Q:arna… smiskade av en tung o fet rackare..
32:an & kroppsvikt + core 
+ lite finisher.. dryga 6000 kg!!
Q Elite – Dixie32
Warmup: BW Complex
—- 4/8, 3 Rounds — 6000 kg
KB32 deadclean n jerk L/R
- BW deckroll- fr.kick/ s.hand dog (+ dogpress)
KB32 deadrow L/R
- BW elbow crab turn + leg reach out – alt side (+quad diamond pushup)
KB32 floorpress L/R
- BW crabturn- sonnon turn/under leg kickreach/ pushup back L/R
KB32 stancewalk w ½ circle swing L/R
- BW beast swivel-pike (s.leg) – scorpio land L/R
—- ABSolution: 6/6/12 x 2
Bulgarian/Bosu 6-6-12 + off
Bosu side crunchers L/R
—- Finisher: x 3
KB32 rtw w stop // halo // deadrow+deadclean
Bosu s.hand superman // tilt
Assaultbike
— stretch
Ons: Q Elite – KRunner
Q Elite – KRunner
Warmup: 6000 step + BW Complex
—- 60/30+30 x3:
Treadmill running // KB24 Stance goblet hold
—- 60/30+30 x3:
Treadmill running // KB24 deadpull
—- 60/30+30 x3:
Treadmill running // KB24 oh hold w steps
—- 60/30+30 x3:
Treadmill running // KB24 RTW w stop
- Active stretch/recovery
—- ABSolution-CoRe- FAT, 2 Rounds —
Bosu X-knee 10-10 + Bosu ½ sideplank crunch 20 L/R
- Active stretch/recovery
Tis: Q Elite – Phobos Six
Ett par rundor med bulgarian x 6 + lite BW
Och en sjutusan till core som avslutning
Q Elite – Phobos Six
Warmup: BW Complex
—– 6/6, 2 Rounds —
Bulgarian spin n ½ cosack reach
Bulgarian sit-thru 2 – russian down/up L/R
Bulgarian rev lunge twist n oh press L/R
Bulgarian s leg rev pushup + leg swipe 2
Bulgarian clean- stance twister L/R
BW beast swivel-pike (s.leg) L/R
—- ABSolution: 6/6/12 x 2
Bulgarian/Bosu 6-6-12 + off
Bosu side crunchers L/R
—- Flow-out
BW quad leg out/low lunge twister – back
BW kin flow + piriformis twist
Mån: Q Elite – Black TAB 8.0
Bästa starten på lite ledighet..
Q Elite – Black TAB 8.0
Warmup: BW Complex + airbike
TAB 1:
KB20 stance in/outside swings // Treadmill run
TAB 2:
KB20 twist press // Treadmill run
TAB 3:
KB20 alt stance-walk forw/rev outside swings // Treadmill run
TAB 4:
KB20 BU clean n hold// Treadmill run
TAB 5:
KB20 alt stance-walk forw/rev outside swings // Treadmill run
TAB 6:
KB20 alt sideclean press // Treadmill run
TAB 7:
KB20 alt stance-walk forw/rev outside swings // Treadmill run
TAB 8:
KB20 alt stance goblet hold + leg up // Treadmill run
—– stretch, kinstretch
.
Sön: Q Elite – K-Revolt
Åter igen…Söndagstryckare..
Ljuvlig fet/tung Q Elite..
40an, 24an & en specialare + kroppsvikt..
Q Elite – K-Revolt
Warmup: BW Complex
—— 5/5, 2 Rounds —
KB40 stance deadlift – alt step 10/10 L/R
KB24 swing- switch/ stance squat – alt side
- BW crabturn- sonnon turn/under leg kickreach- back L/R
KB18/band OH press n OH walk L/R
KB24 bridge press + s.leg raise 10/10
- BW elbow crab turn + leg reach out – alt side
—- 5/5, 2 Rounds —
KB24 alt bicycle 20
BW s.hand beast turn to pike L/R
— stretch, kin, piriformis
Lör: Q Elite – Souvage
Ja jösses… Det va utmaningar idag minsann.. framför allt styrke/balans/kontroll.. resten bara jobbigt, pulsigt & svettigt 
Grym Q med allt!!
Q Elite – Souvage
Warmup: BW Complex + airbike
—- 5/5, 2 Rounds
KB/Bosu s.leg rot rev lunge n standup/knee L/R
KB/Bosu RTW + catch/forw lunge
- BW crabturn- sonnon turn/under leg reach- back L/R
KB/band OH press (+ OH walk) L/R
KB/band/Bosu hi curl (s.leg) L/R
- BW pushup – dyn side monkey L/R
KB24 circle hold crawls L/R
KB32 dead clean outhold L/R
- BW pullup hold
— spin-off
Treadmill soft run 60s
- KB24 hollow plank/sideplank L/R
- BW assisted V-sit twist reach L/R
Treadmill soft run 60s
- KB24 OH hollow plank/crunch
- BW beast swivel to pike L/R
— stretch-es
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