Tis: Q Elite – BLC Tint
Ojoj… En snabb Q med blytunga nya movs..
40, 32, 28, 24 o 16 + luriga BW’s..
Kanon som alltid! Tung styrka & smidighet.. puls på köpet ,
Q Elite – BLC Tint
Warmup: BW Complex + heels
—- 4/8, 2 Rounds —
KB24/kneeing Bosu long halo sweep + squat up
KB16/18 BU floorpress L/R
KB28 bench press L/R
KB40 bench X-pull L/R
+
BW shinbox switcheroo + kick thru L/R
BW 🦀 front switches 3 – lockout back
—-stretch butterfly
— Finisher/xtra: 4/16/32 x 2
KB24 hike BU snatch L/R
KB32 alt stance drop-pulls 16
KB24 alt stance circle swing-stop 16/16
BW deckroll-fr.kick-stance- fr.kick/V-twistreach- under sideplank L/R
— stretch- kin hold, twist, yoga flow
Sön: Q Elite – LaBometian Flietz
Ljuvligt go & svettig stege ner med mäktig KB kombo och nya utmanande BW -leo moves.. och löpning..och finisher..och band/core de Luxe..
Hur bra som helst…
Q Elite – LaBometian Flietz
Warmup: BW Complex + band lateral s.leg squat
—- 5/4/3, 3 Rounds —-
KB20-24 dbl hike clean- snatch- alt press
BW shinbox switcheroo + kick thru L/R
Band/BW OH getup vari L/R
BW 🦀 front switches 3 – lockout back
+
Treadmill run 60 sec
—- Finisher: 10/20/30 x 3
KB20 dbl high pull
Treadmill run 14
Skipull stance swipes
Fre: Q Elite – GaZoRun
In i grevens tid . Precis innan stängning.
45 dyblöta minuter med lagom fet o lång KB32/BW- complex.. osså 4 blinda/blöta TAB-rundor löpning/KB
Värst va att man inte såg nåt..
Q Elite – GaZoRun
Warmup: BW Complex
—– 5/5, 4 Rounds —
KB32 stance suitcase L/R +dbl rumanian deadlift
+ BW strict pullup back//std
+ BW sprawl-crawl back-sitout/bottom lunge -scorpio back L/R
+KB/BW hold legraise twist L/R + floor corkscrew L/R
TAB 1:
KB20 rtw w stop // Treadmill run
TAB 2:
KB20 stance halo // Treadmill run
TAB 3:
KB20 stance V-swing // Treadmill run
TAB 4:
KB20 goblet crunch // Treadmill run
Tor: Q Elite – RePasico HUM
Äntligen…äntligen fick dem till det!
En go blöt o snurrig Q Duo..
Hela registret med KB, BW, band, airbike, core, bulgarian & löpning..
Q Elite – RePasico HUM
Warmup: BW Complex
—- 4/8, 2 Rounds —
KB24 hike stanceswitch snatch- stance squat press L/R
Band lateral skater squat L/R
BW quadjump-low quadpress – crabturn360 L/R
+
KB24 row- deadclean- droppull2+ dropclean L/R
Band stanceswitch- outside crunchpress L/R
BW stanceswitch-sitout/piriformis- jumpback L/R
+
KB24 alt bicycle 16
KB24 OH hollow plank – side hollow L/R
Treadmill alt leg assaultbike 60 sec
— Finisher:
TAB: Treadmill run 11-15 // Bulgarian swing pull – straight lift n triceps back
TAB: Treadmill run 11-15 // Bulgarian dyn twist pull catch
.
Tis: Q Elite – Berko
Ny liten go Q ka-booom 
Grym!
Q Elite – Berko
Warmup: BW Complex
—- 4/4, 2 Rounds —
KB24 swing lunges (s.hand)
KB20 stance sit/press – low sit switch L/R
TRX Rip/PM stancesquat pull L&H L/R
TRX Rip/Bosu/PM slapshot L/R
Bosu/KB24 halo
Bosu/KB24 skullgrip bentover crunches
— Finisher: 8/8/4 x2
KB24 dbl hike cleans
TRX Rip stance front raise L/R
BW fr.kick spin/s.hand dog- V-sit-reach- s.side plank crunch/touch L/R
Tis: Q Elite – Tezilock
Varierad go, funktionell och blöt Q Elite..
KB flow, bosu, band, balance, Bulgarian brutalis, BW… Plus lite xtra KB, Bulgarian, airbike & BW som finisher..
Löpning fick utgå.. Grym grym Q igen 
Q Elite – Tezilock
Warmup: BW Complex
—– 10-8, 2 Rounds —-
KB ½ eight- slingshot lunge + front stance squat -alt L/R
KB goblet glide pushup
Band/Bosu down side s.leg lunge/kick L/R
Band/Bosu up rev lunge pull L/R
Bulgarian37 spin- turn- stanceclean + stance crunch/twist L/R !! Brutal
BW side elbow dip- spider + leg tuck out- pushup- fr.kick L/R
BW deckroll-fr.kick- jumpback/stance- sitout/ piriformis stretch
—- ABSolution:4/8/8 x 2
KB28 ½ circle stance walk w stop 10/10
KB24 kneeing windmill L/R
Bosu/Bulgarian37 8-8-16 + off
BW sit-thru air legkick
—– Finisher: 10/30/60, 2 Rounds
KB24 RTW -to- stance goblet stop
Skipull stance swipes L/R
Airbike soft legs forw/rev 60 sec
— stretch
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