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Sön: Q Elite – Marcbolion 

Crazy-quick Q…

4608 kg KB + pulsig/vridig kroppsvikt på 20 min .

Hårt, kort och effektivt. 😊👍💪

Q Elite – Marcbolion 

Warmup: BW Complex

 

—– 4/8, 2 Rounds —- 

 

KB24 ½ kneeing clean- rev shinbox + split press L/R

  • BW deckroll- fr.kick/stance jump L/R

 

KB24 side swing + outside stance circles

  • BW elbow tilt 2- legswipe L/R

 

KB24 dbl hollow plank – alt press- leg swipes

  • BW hip twist/touch/reach

 

KB24 alt stance drop-pulls 24

  • BW s.hand beast turn to pike L/R

 

—– Finisher: X 2

KB24 dbl outside swing + torito 10+10

BW quadpress 40

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Lör: Q Elite – Motorbro

Gårdagens murbräckare med pulstoppar deluxe..⭐👍

Grymt utmanande KB/Bosu..

Pulsiga kroppsvikts-Q..

Flowiga Bulgarian..

Och finisher som knäckte..

Q med andra ord 💪⭐👍

Q Elite – Motorbro

Warmup: BW Complex

 

—- 4/8, 3 Rounds —–

KB/Bosu slingshot forw lunge -alt L/R

KB/Bosu BU press n ½ eight

BW crabturn- bridgereach- aligator pushup

BW sit-switch- stance sidejump- (X-sideplank+ pushup)

Bulgarian spin n sidelunge swing -alt L/R

Bulgarian stance bent-twist L/R

—- Finisher: 4/4, 3 Rounds —

KB32 bent pull- goblet crunch

Treadmill run 60 sec

—- active recovery / stretch

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Tis: Q Elite – Minion RX

Ram, bam, Minion RX…😉

Grymt skön Q runda med det mesta..och i tights felvända 🤣

Tunga KB, bosu, balans, core, BW, hantlar, hopp, vrid, Superman och en sjöblöt Captain Tabata med löpning/KB..

Puh..⭐😁👌

Q Elite – Minion RX

Warmup: BW Complex

 

—- 6/12, 2 Rounds — 

KB24 stance swing/pull – stance turn clean L/R

KB24 dbl hike alt superman snatch

BW maniac alt crab jump L/R

DB sit-thru n sprawl/pushup 

BW s.hand shinbox flow – ultra low lunge alt L/R

 

—– ABSolution/balance: 4/48/8

KB20-24 dbl situp 

Bosu side crunchers L/R

Bosu / Band balance fly vari x 2 L/R

 

—– TAB – Captain 27 !!!

Treadmill run

KB dynamic ( in/out stance swing- sideclean- RTW)

KB static (OH hold L/R- goblet hold)

 

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Sön: Q Elite – Azureou

Smokey… Q Elite med massa gott godis.. 👍⭐

KB40, flow, halo, hopp, bosu, crab jump, 2-points, kicks, BW, balance, band

👌💪⭐

Q Elite – Azureou

Warmup: BW Complex

  • KB40 side suitcase lift
  • KB40 quad close press + leg swipe L/R

 

—- 6/12, 2-3 Rounds —-

 

KB halo- deck- oh pullover- squatup

KB/Bosu rtw w frontlunge stop alt L/R

KB lateral swing – stanceswitch/ hi row L/R

 

  • BW maniac alt crab jump L/R
  • BW 2-point X-crunch n reach L/R
  • BW elbow dog/knee down- s.leg plank dip

 

BW hollow X-leg crunch + X-leg legraise L/R (8+4)

Bosu s.leg foot under-spider 

 

—- 16/4/8, 2-3 Rounds —

Box kick slams

BW Pullup vari 

Bosu / Band balance rev fly vari L/R

TRX side hang vari….

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Fre: Q Elite – Thirty-2

Brutal liten fredags-Q..

Dubbla 32:or o kroppsvikt.. tungt och blött 😁💪

Q Elite – Thirty-2

Warmup: BW Complex

 

—- 4/8, 2 Rounds —

 

KB32 dbl deckroll- legraise- deadlift + stance lift

  • BW kin- hipdrive legswipe

 

KB32 row n deadclean + jerk L/R

  • BW sit-thru- s.hand dog- scorpio

 

KB32 dbl alt floorpress

  • BW elbow crabturn- glide reach

 

Rope rev lunge slams/kicks 8/8 L/R

 

—– Finisher: X 2

KB 100 farmhold 25

BW quadpress + jump 50

 

— xtra

KB32 rackhold + KB18 BU hold L/R

 

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Tor: Q Elite – Kardiotov

Liten go torsdags-“mysare” 😁

1,2,3..hela 8 tabata rundor med löpning varvat med KB24 o Bulgarian37..

Blött o pulsigt!!👍⭐💪

Q Elite – Kardiotov

Warmup: BW + airbike

 

TAB: 1

Bulgarian37 swingpull // Treadmill run 10.1

TAB: 2

KB24 clean n press // Treadmill run 10.1

TAB: 3

Bulgarian37 BU halo // Treadmill run 11.1

TAB: 4

KB24 alt stance walk swing // Treadmill run 11.1

TAB: 5

Bulgarian37 s.leg twist pull // Treadmill run 12.1

TAB: 6

KB24 stance switch swing/goblet // Treadmill run 12.1

TAB: 7

Bulgarian37 oh hold/leg crunch/ clean twisters// Treadmill run 13.1

TAB: 8

KB24/Band hold n deadrow/ dyn stance roe // Treadmill run 13.1

—stretch

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