COMPOSITION / SEM. 22 sept. 2025
lundi , 22 sept. 2025
BLOC 1 | E3MOM 15
- 6/6 BB Split Squat
- 15 Roller Leg Curl
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Neutre
- 15 TRX Row Neutre
- 15 Plate Jackknife
BLOC 3 | AMRAP 10
- 20 DB Step-up Alterné
- 20 Plank Shoulder Tap
- 12/12 1-Leg Calf Raise
MARDI , 23 sept. 2025
BLOC 1 | E3MOM 15
- 8/8 Split Stance 1-Arm LM Press
- 15 Cable Straight Bar Bent-Over Row Supination
- 12 Bench Lying Leg Raise Hip Lift
BLOC 2 | E3MOM 12
- 20 DB Walking Lunge
- 12/12 Cable Kickback
BLOC 3 | AMRAP 10
- 15 Cable Rope Curl
- 15 Plate Front Raise
- 15 DB Lying Triceps Extension Neutre
- 0:45 Hollow Hold
MERCREDI , 24 sept. 2025
BLOC 1 | E3MOM 15
- 6/6 KB Goblet Bulgarian Split Squat
- 6/6 KB Goblet Split Squat
- 6/6 KB Goblet Split Squat FFE
BLOC 2 | E3MOM 12
- 10 à 12 BB Bent-Over Row
- 10 à 12 Cable Rope Face Pull
- 10 à 12 DB Lateral Raise
BLOC 3 | AMRAP 10
- 12 Crunch Feet Elevated
- 12 Lying Leg Raise
- 12 Hanging Knee Raise
- 12 Seated Knee Tuck
- 01:00 Repos
JEUDI , 25 sept. 2025
BLOC 1 | E3MOM 15
- 8+8+8 DB Bench Press Neutre Cluster
- 8+8+8 TRX Row Pronation Cluster
BLOC 2 | E3MOM 12
- 10 à 12 BB Hip Thrust
- 12 à 15 Cable Rope Pull Through
- 12 à 15 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
Min 0 | 7 Standing DB Curl Pronation + 7 Standing DB Curl Supination + 7 Standing DB Curl Neutre
Min 1 | 10 Cable Straight Bar Pushdown Supination + 10 Cable Straight Bar Pushdown Pronation
Min 2 | Repos
VENDREDI , 26 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel DB 1-Arm Arnold Press
- 10 à 12 Inverted Row Pronation
BLOC 3 | EMOM 12 ALT.
- 00:25 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:25 Hollow Hold + 10 Seated Knee Tuck
- 00:25 Goblet Squat Iso + 10 Goblet Squat
SAMEDI , 27 sept. 2025
BLOC 1 | E3MOM 15
- 5 à 8 Chin-up
- 10 à 12 Bent-Over DB Row Supination
- 10 à 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 16 DB Lateral Squat
- 10/10 Copenhagen Plank Powell Raise
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 10 Cable Straight Bar Upright Row
- 10 Bent-Over Y Raise
- 10 Plate Front Raise
- 30 Crunch Side-to-Side Heel Touch
DIMANCHE , 28 sept. 2025
BLOC 1 | E3MOM 12
- 8 à 10 BB Front Squat / DB Goblet Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Side Plank Hip Dip
BLOC 3 | AMRAP 10 (2x2)
- 80 Bicycle Crunch
- 60 Abmat Sit-up
- 40 Lying Leg Raise
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.