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
Sön: Q Elite – Ne0n3ri
Q le superbo
Dyngblött!
Q Elite – Ne0n3ri
Warmup: BW Complex
—– 4/4, 2 Rounds —-
Bosu/Band heavy squat
Bosu sideplank crunch n reach L/R
Bosu/band quad downfly – sit-thru L/R
KB24 RTW – dyn slingshot- outside lungeswing- gunpump- clean/press L/R
PARA archer pushups L/R
BW tornado- turn- turn- frontkick- stance jump L/R
KB24 dbl OH hold legraise + floor wipers
DB29 stance slams
—Absolution/balance: 8/8, 2 Rounds —
KB24 dbl torito + outside swings
Bosu/band s leg lunge hold n twistpull L/R
BW crabturn/kneedip + dyn s.hand flipsprawl L/R
— 16/16/16 + 1 min, 2 Rounds
KB RTW w stop twist
Pirate skipull alt 1 hold- 1 pull
Treadmill light run
— stretch
Tor: Q Elite – Mi Eleven
Lysande och brilliant Q….varenda liten muskel fick utmaningar idag 
11 st Q movs, 3 rundor + xtra godis
Styrka, balans, kontroll,obalans, core, puls, spänst, flow, rörlighet, rotationer, koordination, mer core, löpning
Sjukt bra och sjukt blött
http://www.qfit.eriqolin.com/wp-content/uploads/2020/06/Q-Elite-Mi-Eleven.jpg
Q Elite – Mi Eleven
Warmup: BW Complex
—- 5/5, 3 Rounds —
Bosu pedaling moving squats
Bosu/band quad pull – sit-thru CTRL L/R
BW s.leg dbl sprawl + s.leg side jumps L/R
Bosu/band squat/twistpull L/R
CC pushup wide // archer
CC thumbs down -close hi pull
KB ½ eight- curtsey swing lunge- switchclean- twistpress
BW 2-hands f.kick leg punch L/R
KB dbl hollow floor press
KB floor wipers
BW alligator reach/dio + deckroll shin-fly vari
— xtra: 30/5/5, 3 Rounds —-
Treadmill jogg // KB32/64 toepress
—- stretch, kom, leo ham, flow, dog, child
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