Tis: Q Elite – El Scira

Ok.. tebax till vanlig Q 😉  En fet tung minröjare.. Igen!

5100 kg godis med BB & KB + tunga desserter..  BoooOOooM!

Q Elite – El Scira

Warmup: BW Complex

—- 4/4, 3 Rounds ——-

BB 50kg suitcase lift L/R

KB24 Scira Complex L/R

-row- d.clean- ½ eight hooklunge- hike snatch- TGD- floor press- kneeclean- low sq-up

BW Scira Complex L/R

-pushup/reach- quad elbow/sit-thru 2- quad crabturn/tripod 2

Band stance row + twist hold L/R 4+1 

BW kinstretch + kin twist reach alt L/R 

—– ABSolution: X 3

Bosu Bulgarian 8-8-16 + off  L/R

Band/BW Alexia alt X-legraise L/R

TRX kneeing twist fallout L/R

—Xtra: x 2

KB24 dbl hollow plank alt press + ½ bridge dbl press

—-Xtra 2

KB24 dbl torito walk 20

KB88 farm hold 20 x2

Sön: Q Elite – Kinito Plex

Ojojoj… se där, ovanligt minsann..

En alldeles lagom/lättare söndag-innan-jobb-Q 😉

Mkt balans, ben och core. Det går ibland som sagt 😉

Q Elite – Kinito Plex

Warmup: BW Complex

—– 8/8/16 , 2 Rounds —–

Bosu locked step-over L/R

Bosu/band hold n squatup

• BW kin hip twistflow

KB s.leg RDL L/R

KB alt dyn row/pull- clean – press 4-1-1

KB/band s.leg hang swing L/R

• BW slow pushup +backdip + scorpio

— ABSolution: X 2

KB outside alt stance swing 16

Bosu/band s.hand hold – P.circles + crunch 8+16 L/R

Sön: Q Elite – Palm Blitz

Ny liten grym, go, pulsig, blöt och underbar Q..

KB & Rope blitz x3. Plus BW, MB och parallettes

Ruskigt blött. Igen. 😉

Q Elite – Palm Blitz

Warmup: BW Complex

—— 4/8/16, 4 Rounds —

KB24 halo- rev lunge/twist + squat/curl/close pushup L/R

Rope long – alt stance uppercuts L/R

Rope long – twist slams L/R

Rope long – center slams

BW/MB alexia quadout + leg raise

PARA – dip/sit play

Lör: Q Elite – Pulverice

Snabbkomponerad pulver-runda…

Tung go Q med 4,4 ton KB ( tyvärr saknas 2 st 40kg)…

KB varvat med gummiband, BW och rep. Tok-blött..

Q Elite – Pulverice

Warmup: BW Complex

—– 5/10, 3 Rounds — 4,4 ton

KB64/80 stance deadlift vari + sprawl

• Band stance ress L/R

KB32/40 deadclean n alt jerk

• Band stance pull L/R

KB32 knee- gobletclean- hamtilt back L/R

• BW rev crabturn- walkout pushup/spider/scorpio- back L/R

—— ABSoFinisher: X 3

Bulgarian stance twistpull L/R

BW quad X-touch + sit-thru X-leg touch + kneeing crunch L/R 4+3+2

Rope alt lungeslam/kickslam L/R

—- stretch, kinstretch, hang, flow

Tor: Q Elite – Pring0 Steam

Dagens Q-rullare… Hemsk. Tung. Pulsig. Blöt.

Och som alltid, grymt grymt bra!! 😉

Q Elite – Pring0 Steam

Warmup: BW Complex

—— 4/8, 3 Rounds ——

KB24 dbl stance deadlift L/R + hike clean/squat 

KB24 Pring0 flow 

– hike BU clean – rev lunge/clean- kneeing press- ½ eight low lunge -alt L/R

KB24/band s.leg side hang-swing L/R

PM/band dyn alt flys L/R + squat+ thumbsdown pull

BW pushup- fr.kick reach + pushup – spider crunch L/R

—– ABsoCoreFin: 8/4/16 x 3

KB Kneeing alt outside swing ( stance walk)

BW/ball alexia quad-out

Rope/Bosu in/out slams

Tis: Q Elite – Patico Rhino

Så sjukt bra och svinjobbig träning..

Skivstångs-flow (?!?), pilates+, monste-repkombos, brutalt svår balans-KB osså pulsjäkel med bosu/slams..

Lägg sen till en core som hette duga, sen va man däckad.. 😉

Q Elite – Patico Rhino

Warmup: BW Complex + assault bike

—- 4/4/16, 4 Rounds —-

BB dark swole flowswing / twistlunge(+lift)- twistflag-halo L/R

Plate dbl circles oh – pilates roll 8

KB/band s.leg side hang-swing L/R

Rope dbl strict pullup 4 + s.hand pull L/R + dbl underpull 4+jump X 4

Rope/Bosu slam/in/out jump + low squat quickies 16/16 + elbow side slams L/R

—- ABSoFinish: — 8/8, 2 Rounds

KB alt swing/sideswing flow 16/16 ( 2nd torito)

BW side jack-knife L/R

KB dbl hike clean 4

BW scorpio flow 8