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
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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