Q Elite – Parinah

Warmup: BW Complex

—– 8/8, 3 Rounds —

KB24 dbl hikeclean + superman snatch

• BW/Bench frontkicks (2nd n 3rd + quad jumpclaps)

KB24 dbl sq- legsup- deadlift- revolver pull (3rd vari)

• BW quad walk d/u- over crab + leg reachout pushup b back

KB24 dbl hollow plank – alt press- leg tilt n up + crunches 16

• BW frontkick spin n s.leg jump/touch

—– TAB – Captain 27 !!!

Treadmill soft/med run

KB24 vari dynamic ( in/out st.swing- sideclean- RTW- static (OH hold L/R- goblet hold)

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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

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

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….

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

Q Elite – Grietch MX

Warmup: BW Complex

—— 5/5, 2 Rounds —-

KB24 Luca wall s.leg RDL L/R

• BW sit-thru pushup- decksquat/leg raise- fr.kick/ stance back + box jump

KB24 sideclean/switch- rev lunge/twist- lunge/press L/R

• BW pushup- OH touch- pushup- 3point leg swipeIpushup 2

KB hike BU clean + clean/ stepbox squat

• BW floortwist leg reach (AIR) L/R + deckroll- hipdrive L/R

—- ABSolution: 5/5, 2 Rounds

BW ( KB hold) lying dbl leg swipes

BW elbow crab X- crunch L/R

1: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull

2: 60/30+30 x 3

Treadmill run // KB20 BU halo n outside swing 

Treadmill run // KB20 rtw w stop

Treadmill run // KB20 stance gun pull