COMPOSITION / SEM. 8 sept. 2025
lundi , 8 sept. 2025
BLOC 1 | E3MOM 15
- 12/12 KB Goblet Reverse Lunge
- 15 Cable Rope Pullthrough
BLOC 2 | EMOM 12 ALT.
- 12 Standing DB Press Neutre
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 12 Lying Leg Raise
- 12/12 Alternating Superman
- 12 Sit-up
- 12/12 Side Plank Hip Dip
- 12/12 Birddog
MARDI , 9 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Close Grip Bench Press
- 12 DB Bent-Over Row Pronation
- 15 Band Pull-Apart
BLOC 2 | E3MOM 12
- 10/10 1-Leg Roller Leg Curl
- 20 Pulse Goblet Squat Heels Elevated
- 12 MB Knee Tuck
BLOC 3 | Timed Sets
3 Séries
00:35 Effort / 00:25 Repos
- Plate Front Raise
- Cable Straigth Bar Triceps Pushdown Pronation
- Standing DB Curl Supination
MERCREDI , 10 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 16 Plank KB Pullthrough
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel DB 1-Arm Arnold Press
- 20 Alternating Chest-Supported DB Row
BLOC 3 | E2MOM 10
- 12 DB/KB Goblet Squat Miniband
- 15 DB/KB Hip Thrust Miniband
- 20 Miniband Plank Leg Lift
JEUDI , 11 sept. 2025
BLOC 1 | E3MOM 15
- 6 Chin-up
- 15 DB Bench Press Pronation
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 20 DB Lateral Squat
- 10/10 Lateral Band Walk
- 12 Rope Cable Face-Pull
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:20 DB Lateral Raise Iso + 12 DB Lateral Raise
Min 1 | 00:20 Push Up Iso + 12 Push Up
Min 2 | 00:20 TRX Row Neutre Iso + 12 TRX Row Neutre
VENDREDI , 12 sept. 2025
BLOC 1 | E3MOM 12
- 8/8 DB Bulgarian Split Squat
- 15 BB Hip Bridge
BLOC 2 | E3MOM 12
- 8 BB Bent-Over Row Supination
- 12 Seated DB Press Pronation
- 10/10 Cable Side-Bend
BLOC 3 | Timed Sets
3 Séries
00:45 Bicycle Crunch
00:15 Repos
00:45 Crunch Side-to-Side Heel Touch
00:15 Repos
00:45 Planche
01:15 Repos
SAMEDI , 13 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 20 KB Gorilla Row
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 Skater Squat
- 8/8 DB 1-Leg Hip Bridge
- 15 Bent-Over Y Raise
BLOC 3 | AMRAP 10
- 12 Cable Rope Overhead Triceps Extension
- 12 DB Standing Zottman Curl
- 12 Close Grip Push Up
- 0:45 Hollow Hold
DIMANCHE , 14 sept. 2025
BLOC 1 | E3MOM 15
- 8 Back Squat
- 15 Roller Leg Curl
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Pronation
- 12/12 1-Arm TRX Row
BLOC 3 | AMRAP 10
- 20 DB Walking Lunge
- 16 Floating Bird Dog
- 10/10 1-Leg Calf Raise