Sön: Q Elite - MX Tango
En söndagskrossare som hette duga.. “skön” fet upgrade från gårdagens Q…
Grym!!
Q Elite - MX Tango
Warmup: BW Complex
-teacup-sq-crabturn- sitout-piriformis-supertwist- kin
-bosu balance
— 5/5, 2 Rounds —
KB24 skater lunge n OH stance twist L/R
KB24 FP stance swing – BU/clean n leg kick L/R
- BW front kick spin
KB24 OH hollow plank – side hollow L/R
KB24 squat n sprawl close pushup+ thai kicks
- BW s.arm plank jack + ½ circle walk L/R
KB24 alt bicycle 20
KB24 dbl oh leg wipers- legraise L/R
- BW sq-sitout-piriformis-supertwist- kin
— Finisher: x 2
MB sonnon slam – 3-point press
BW kneekick- V-sit- reach/twist L/R
Assault bike leg 60 sec
Lör: Q Elite – Melix Cobra
Åter igen… Ny lysande grym Q Elite..
Kontroll, twist, flow, puls, vrid, balans, styrka, pulls, stretch & löpning.. jobbigt & blött
X-hold, skater twists, deadbug, BU, cobra, bicycle, priformis, circle, spin, pull catch.. 
Q Elite – Melix Cobra
Warmup: BW Complex -low scorpio glide twist etc
— 5/5, 2 Rounds —
KB skater lunge n OH twist L/R
KB FP stance swing – BU n leg kick L/R
BW X-hold – leg raise ctrl
MB slam n cobra/sprawl + knee kicks
KB BU high deadbug- legraise L/R
BW front kick spin
— ABSolution: X 2
KB24 alt bicycle 20
BW s.arm plank ½ circle walk L/R
BW sq-sitout-piriformis-supertwist- kin
— Finisher:
TAB: Treadmill run 11-15 // Bulgarian swing pull – straight lift n triceps back
TAB: Treadmill run 11-15 // Bulgarian dyn twist pull catch
Stretch: BW spretzel- side-leg scorpio-1/2elbow sitout- dog + + +
Tor: Q Elite – Thurb-0
Nu snackar vi blöt snabb-Q innan jobb…
30 min totales.. 24:an, dubbla 32:or varvat med kroppsvikt.. fuktigt, tungt o balanserat..
Q Elite – Thurb-0
Warmup: BW Complex
—- 4/4, 2 Rounds —
KB24 kneeing clean n strict press L/R
- BW fr.kick- rev scorpio- low lunge dip- scorpio- dyn back/dog L/R
KB24 rtw w stop- snatch- clean/BU halo L/R
- BW kneekick- fr.kick- dyn stance jump alt L/R
BW alt dyn piriformis twist L/R
BW kin sit twist 1-2-3 L/R
KB32 dbl stance deadlift L/R
KB32 alt deadrow L/R
Tis: Q Elite – Paxton Wolf
Tung go Q Elite…
Fet 48kg KB, lång komplex med 24an, bosu, balans, kontroll, BW +, super-core, mer 48 o KB ginga, skipull, assault bike, löpning..
Råstyrka, kontroll o sjuhelsikes puls..
Q Elite – Paxton Wolf
Warmup: BW Complex – airbike
— 4/4, 2 Rounds —
KB48 stance suitcase deadlift L/R
- Bosu/Band stance squat + outfly L/R
KB24 d.clean- side-swing- twist pull- halo- thai-kick- clean/press- snatch/s.leg outside swing L/R
- Bosu/Band quad downfly L/R
BW dyn inch/cobra/ X-touch dog
BW deckroll kneekick- /fr.kick/s.hand dog- V-sit-reach- s.side plank crunch/touch L/R
KB24 fig 8 bicycle 16
BW elbow plank – leg cross + touch2 L/R
Skipull dbl grip alt stance twist pull
Airbike leg + all 60 sec
—- xtra: 2 Rounds
KB48 deadclean L/R + goblet squat
KB24 small ginga swings 16
?
TAB: KB24 stance swing/clean press/hold – varis // Treadmill medium run
TAB: KB24 stance swing/clean press/hold – varis // Treadmill medium run
— stretch piriformis + KB24 hollow plank/ twist plank mm
Sön: Q Elite – Rriscot DPR +
Söndagsstart..
Q Elite – Rriscot DPR +
Repris inkl. 2 löp-finishers…
Som ett skyfall i värmen… 
Fre: Q Elite – Rriscot DPR
Fet tung fredags-Q i hetvärmen.. Kaaa-booom.. snabbaste Q på länge..
Ett par ton med 28:an & 24:an, BW, repslams, lite twistar & löpning..
Riktigt grym rackare!!
Q Elite – Rriscot DPR
Warmup: BW Complex
—- 5/5, 2 Rounds —
KB28 toe-stance suitcase pumplift L/R
KB28 alt floor-press L/R
- BW 2-point quad- leg swipe L/R
KB28 alt slingshot forward L/R
KB24 sideswing- pull – clean/press L/R
- BW kin-sit swipes alt L/R
Rope lunge-kick-slams dbl grip L/R
BW s.elbow – scorpio hold- toe press L/R 10/10
—-
60/30-30 x 3
Treadmill run //KB RTW w touch //KB stance goblet core-hold
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