Tor: Q Elite – Nebulion 

Dunder-Q med plusmeny…

Koordinationsutmanande KB

Spänstig kroppsvikt med snurr och balans

Bitande KB med pulstopp

Twistande BW med spin

Tunga feta drag med dragnaskin x3

Lugn skön assaultbike

Krampande farmwalk på tå

Osså studsande push-ups

Q Elite – Nebulion 

Warmup: BW Complex

A —- 5/5, 2-3 Rounds —

KB24 catch/skull squat – outside lunge-swing (dbl grip) L/R

• BW fr.kick spin – stance sidejump – alt L/R

KB close grip pushup + s leg tuckin

• BW crabturn- twist-lift – leg swipe – alt L/R

B —- 5/5, 2-3 Rounds —

K08/PM-Rope – sit deadrow

K08/PM-Rope – stance squat out-pull L/R 

K08/PM-Rope – OH hollow pullover crunch

Assaultbike 60 sec 

• Xtra 5/5

PM sideraise ctrl L/R

PM powerpull max L/R

KB close pushup – glideplank stretch

— Stretch spretzel —

KB32 dbl farmwalk toes + BW low pushup bounce 20/20 X 2

Tis: Q Elite – Papiri MNG

Baaam!!

Q Elite – Papiri MNG

Warmup: BW Complex – airbike

—- 5/5, 3 Rounds —

BW pushup + scorpio land & reach L/R

Band kneeing twist L/R

BW tornado sit-squat L/R

Band mini – hollow plank/leg out

Bosu/Band s.leg semisquat/triceps L/R

TAB: 1

KB24 stance swing lo pull – gunhold twist // Treadmill medium run

TAB: 2

KB24 RTW twist + dyn halo n crunch // Treadmill medium run

TAB: 3

KB24 hike clean n strict press + clean n press // Treadmill medium run

TAB: 4

KB24 inside/outside stanceswitch lo pull n swing // Treadmill medium run

—- 10/20/20, 4 Rounds —

M80 kg Calves press

Skipull s hold n swipes L/R

— kinstretch

Sön: Q Elite – C.Rucho

32:a, dubbla 28:or, dubbla 24:or och en lite söt 20:a..

Q Elite – C.Rucho

Warmup: BW Complex

—- 4/8, 3 Rounds —- 7464 kg

KB32 ballistic stance alt row + goblet hold stance steps 8/4 L/R

KB32 deadclean n jerk L/R

KB28 dbl decksquat- legs up- RDL

KB28 quadpull 8/8 L/R

KB24 dbl alt hike superman + press

KB24 dbl alt floorpress 8/8

KB20 halo slasher

KB20 ½ getup + legkick L/R

BW deckroll kneekick- /fr.kick/s.hand dog- V-sit-reach- s.side plank crunch/touch

Lör: Q Elite – Santana BX

Q Elite – Santana BX

Warmup: BW Complex + bike

—- 4/8, 4 Rounds —

TrapBar 105 kg deadlift varis (reg + stance)

BW tornado sit-squat L/R

KB32 ballistic stance alt row

BW deck/kneekickl- fr.kick/s.hand dog- turn/bridge reach ( alt knee dip)

BW V-sit- to- s.side plank crunch/touch

—- Finisher: X 2

BW sit-thru s.leg jump + quad press 8/32

KB32 ballistic stance alt row 8

KB32 alt deadclean 8

Assaultbike legs… soft 60s

— stretch

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