Sön: Q Elite – Roccet Tag
Kan inte bli annat än grym..
Superman, X-bridge, BU, sidepress, twistslams, dropcleans, dbl step, löpning, 1/2 circles mm.
Supergo Q..
Q Elite – Roccet Tag
Warmup: BW Complex
—- 4/4, 2 rounds —
KB24 dbl hike superman + BU clean
BAR alt X-bridge
BAR downpress
KB24 s.leg TOE ½ bridge side-press L/R
KB24 ½ circle stance walk w stop 16/16
Rope dbl grip twist slams L/R 8/8
Bosu/Band dbl step hold varis 16/16
- BW deckroll- V-sit, hang, twist reach
TAB 1: KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run
TAB 2: KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run
TAB 3: KB24 stance RTW- alt clean n press- stance swing catch- alt dropcleans // Treadmill medium run
- Stretch, kin, stretch
Fre: Q Elite – Scalparine Tag
Bam bam boom!
Färdig .totalt färdig…
Q Elite – Scalparine Tag
Warmup: BW Complex
—- 4/4, 2 rounds — tot 5376 +
KB28 BU goblet squat – alt toesquat up L/R
KB28 squatcurl + sprawl pushup/spider 2
KB28 s.leg TOE ½ bridge press L/R
KB28 ½ circle stance walk w stop 16/16
KB28 rot twist-snatch L/R
KB28 skull grip pull 16
Bosu elbow/bounce up- side jump 2
Bosu/Band dbl step 16/16
—- Finisher: X 2
KB32+14 dbl farmwalk
KB28 dbl torito 8/8 L/R
Skipull dbl grip alt stance twist pull
Treadmill leg 60 sec
- Stretch
Tor: Q Elite – Brink Tag
Jaha… Den som skulle bli en lätt liten mysig sak innan jobbet.. 
KB28, bosu, band, kroppsvikt, bar, assaultbike, skipull..
Råstyrka, balans, kontroll, spänst, rörlighet, puls, core.. hela köret
Q Elite – Brink Tag
Warmup: BW Complex + Quad-spinwalk
A —- 4/4, 2 rounds —
KB28 BU goblet squat – alt toesquat up
BW quad walk up/down + KB28 pull-through
KB24/Bosu s.leg halo – flag- RDL L/R
KB28 s.leg ½ bridge press L/R
BW lying corkscrew twist
BW s.leg hanging raise L/R
BW quad-spinwalk
Bosu/Band dbl step 16/16
+
KB28 ½ circle stance walk w stop 16/16
- BW ministretch
B —- 8/8, 2 Rounds —
Band 2-point quad OH pull L/R
Band ½ boat pull L/R
KB28 dbl hollow plank press
KB28 dbl stance jumpswitch
—- Finisher: X 2
Assaultbike legs 60 sec
Skipull dbl grip alt twist pull + swipes 30+10
- Stretch
Tis: Q Elite – PePPeR
Grym ny Q.. igen. 
Mkt ben, koordination, puls!, armar, twistar, balans, dyn balans, core, mer puls!, kicks, scorpios, assaultbike..
Osså lite xtra tunga vadpressar och Xtra core..
Blött..
Q Elite – PePPeR
Warmup: BW Complex
—- 5/5, 3 Rounds —
Bosu/KB24 catch/skull squat – outside swing L/R
KB24/Bosu alt RTW lungehook forw bosustep
KB32 ballistic stance alt row + goblet hold stance steps
KB32 close grip glide plank n pushup
BW dyn fr.kick + crabturn/twist/ leg swipe
BW hip-dips 2 + elbow sideplank leg swipe
+
Assaultbike 60sec
—-xtra: 16/8/8, 3 Rounds —
Box kicks
BW scorpio flow + X-leg kick
BW knog pushup
—- xtra 2: 10/20, 3 Rounds —
Calves press 75
Bosu X-leg crunches vari 20/20
Mån: Q Elite – Mondarian
Måndagens lilla blöt-runda..
Bosu & KB, 3 tab rundor & lite tungt godis med 28:an..
Q Elite – Mondarian
Warmup: BW Complex
— 5/5, 2 Rounds —
Bosu stance squat
KB28 dbl stance alt row + lift
TAB: 1
KB24 stance lo pull + twist+ clean/press // Treadmill light run
- 20/20 skipull swipes
TAB: 2
KB24 RTW w stop, stance walk // Treadmill light run
- 20/20 skipull swipes
TAB: 2
KB24 twistdropper // Treadmill light run
- 20/20 skipull swipes
—- 4/4/40, 2 Rounds —
KB28 deadclean n strict press alt L/R
Assaultbike forw + reverse
BW kin, V-sit etc stretch
Fre: Q Elite – Parpoozia Vox
Holy Bananas och/eller Göta Petter!!
Nog den brutalaste, blötaste och pulsigaste Q på länge.. fasen ett under att man klarade.. ( nära lägga av..)
Helt nytt grymt upplägg..
3 rundor styrka, balans, kontroll och pannben..följt av löpintervall varvat med “skön” KB…
Osså 4 såna med.olika movs/focus..
Q Elite – Parpoozia Vox
Warmup: BW Complex, airbike
————– 4/4, 3 Rounds + Intervall —-
KB24/Bosu round stance squat L/R
BW/Bosu quad X-touch + sit-thru
+
60/30 x 3 –Treadmill running // KB24 Stance goblet hold
————– 4/4, 3 Rounds + Intervall —-
KB32 bench X-pull L/R
BW fr.kick/jumpswitch- stance jump
+
TAB: KB24 stance swing lo pull – gunhold twist // Treadmill medium run
————– 4/4, 3 Rounds + Intervall —-
KB/Bosu alt RTW lungehook forw bosustep
BW roll-down pushup- T-turn – alt
+
60/30 x 3 –Treadmill running // KB24 clean n press
————– 4/4, 3 Rounds + Intervall —-
KB28 dbl alt floorpress vari
BW tornado straight n low scorpio flip n jump
+
TAB: KB24 stance swing lo pull – gunhold twist + halo // Treadmill medium run
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