Fre: Q Elite – Quampade

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

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 

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

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

Tis: Q Elite – K-Reptor

Less is more…ny gottigt blöt Q a 6720 kg!

5 movs, KB slingshot, pulls, press & flying frontkicks..

Plus.. twists, rings, slams, xtras, calfes, deadbug mm

Smack!!

Q Elite – K-Reptor

Warmup: BW Complex

—- 5/5, 4 Rounds — total 6720 kg

KB24 dbl stance deadlift L/R

KB24 dyn slingshot

BW dyn frontkick + crabturn ( 2nd n 4th)

KB24 dbl stance row L/R

KB24 dbl alt floor press – vari

BW SOma flow – swipe open n twist

Rings – skin the cat

—– 5/5, 2 Rounds —-

KB24 side lying t-spine punch L/R

KB24/BW deadbug hold – straight leg raise

Rope stance slams 40

— stretch

— xtra:

KB24 dbl alt floorpress 20

Calfes press 80/60/40