COMPOSITION / SEM. 29 SEPT. 2025
Lundi , 29 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 10 DB Lateral Raise
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 DB Deficit Reverse Lunge
- 10/10 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 12 TRX Row Pronation
- 12 Band Pull-Apart
- 12 Close Grip Push Up
- 12 Cable Rope Triceps Pushdown
Mardi , 30 sept. 2025
BLOC 1 | E3MOM 15
- 8 BB/DB Sumo Deadlift
- 10/10 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel LM Press
- 10/10 Half-Kneel Cable 1-Arm Row Neutre
BLOC C | E3MOM 9
- 10/10 Side Plank Band Glute Clam
- 10/10 Quadruped Band Hip Extension
- 10/10 Band Psoas March
Mercredi , 1 oct. 2025
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up
- 10 DB Pullover
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 10/10 2-DB/KB 1-Leg RDL
- 10/10 Split Stance Cable Woodchop
BLOC 3 | EMOM 10 ALT.
- 12 à 15 DB Chest Fly
- 12 à 15 Cable Rope Triceps Pushdown
Jeudi , 2 oct. 2025
BLOC 1 | E3MOM 15
- 6/6 KB/DB Goblet 1-Leg Squat to Box
- 6/6 KB Goblet Split Squat FFE
- 6/6 KB/DB Goblet Reverse Lunge
BLOC 2 | E3MOM 12
- 10 à 12 DB Chest-Supported Row
- 10 à 12 Cable Bent-Over Supination
- 10 à 12 Prone Y Press
BLOC 3 | EMOM 9 ALT.
- 00:30 Planche + 10 Leg Raise
- 00:30 Hollow Hold + 20 Bicycle Crunch
- Repos
Vendredi , 3 oct. 2025
BLOC 1 | E3MOM 15
- 8+8+8 DB Bench Press Pronation Cluster
- 8+8+8 TRX Row Neutre Cluster
BLOC 2 | E3MOM 12
- 10 à 12 BB Hip Bridge Feet Elevated
- 12/12 Lateral Band Walk
BLOC 3 | Timed Sets
2 séries
4 x
00:20 Standing DB Curl Neutre
00:10 Repos
01:00 Repos
4 x
00:20 Cable Rope Triceps Pushdown
00:10 Repos
01:00 Repos
Samedi , 4 oct. 2025
BLOC 1 | E3MOM 15
- 8/8 1-Leg LM Romanian Deadlift
- 12 à 15 Roller Leg Curl
BLOC 2 | E3MOM 12
- 12 DB Seated Arnold Press
- 10 à 12 Inverted Row Supination
- 8/8 Deadbug MB Squeeze
BLOC 3 | AMRAP 10
- 10/10 Cable Kickback
- 10/10 Side Plank Hip Abduction
- 10/10 1-Leg Hip Bridge
- 00:40 Planche
Dimanche , 5 oct. 2025
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up
- 10 à 12 Bent-Over DB Row Pronation
- 10 à 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Curtsy Lunge
- 10/10 Copenhagen Plank Powell Raise
BLOC 3 | AMRAP 10
- 6 DB Front to Lateral Raise
- 8/8 Side Plank Rotation
- 20 Plank Shoulder Tap
- 00:40 Hollow Hold