COMPOSITION / SEM. 6 OCT. 2025
Lundi , 6 oct. 2025
BLOC 1 | E3MOM 12
- 8 BB Back Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 Hip Bridge 1-Arm DB Press Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Supination
- 12/12 Side Plank Hip Dip
BLOC 3 | AMRAP 10 (2x2)
- 80 Crunch Side-to-Side Heel Touch
- 60 Russian Twist
- 40 Straight Leg Toe Touch
- 20 Lying Leg Raise
En équipe de deux. On se partage le travail.
Mardi , 7 oct. 2025
BLOC 1 | E3MOM 15
- 8 Standing DB Press Neutre
- 10 Plate Front Raise
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 Cable 1-Leg RDL
- 10/10 DB 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 12 TRX Row Supination
- 12 Standing DB Curl Supination
- 12 Bench Dip
- 12 Cable Rope Triceps Pushdown
Mercredi , 8 oct. 2025
BLOC 1 | E3MOM 15
- 16 LM Lateral Squat
- 10/10 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 10/10 Split Stance 1-Arm LM Press
- 10/10 Half-Kneel Cable 1-Arm Pulldown Neutre
BLOC C | Tabata
4 séries + 01:00 Repos
- 00:20 DB/BB Hip Bridge
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Miniband Lateral Walk
- 00:10 Repos
4 séries + 01:00 Repos
- 00:20 Bicycle Crunch
- 00:10 Repos
Jeudi , 9 oct. 2025
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up Neutre
- 10 Rope Straight Arm Pulldown
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 10 KB Goblet Goodmorning
- 8/8 Cable Pallof Press
- 10/10 Miniband Psoas March
BLOC 3 | EMOM 10 ALT.
- 12 à 15 DB Chest Fly
- 12 à 15 Rope Overhead Triceps Extension
Vendredi , 10 oct. 2025
BLOC 1 | E3MOM 15
- 7/7 KB Goblet Bulgarian Split Squat
- 7/7 KB Goblet Split Squat
- 7/7 KB Goblet Split Squat FFE
BLOC 2 | E3MOM 12
- 10 à 12 BB Bent-Over Row
- 12 à 15 Cable Rope Face Pull
- 12 à 15 DB Lateral Raise
BLOC 3 | AMRAP 10
- 15 Crunch Feet Elevated
- 15 Lying Leg Raise
- 15 Hanging Knee Raise
- 15 Seated Knee Tuck
- 01:00 Repos
Samedi , 11 oct. 2025
BLOC 1 | E3MOM 15
- 6+6+6 DB Bench Press Neutre Cluster
- 6+6+6 TRX Row Pronation Cluster
BLOC 2 | E3MOM 12
- 6 à 10 BB Hip Thrust
- 10 à 12 Cable Rope Pull Through
- 12 à 15 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
Min 0 | 8 Standing DB Curl Pronation + 8 Standing DB Curl Supination + 8 Standing DB Curl Neutre
Min 1 | 11 Cable Straight Bar Pushdown Supination + 11 Cable Straight Bar Pushdown Pronation
Min 2 | Repos
Dimanche , 12 oct. 2025
BLOC 1 | E3MOM 15
- 6 à 8 BB Romanian Deadlift
- 12 à 15 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel DB 1-Arm Arnold Press
- 12 à 15 Inverted Row Pronation
BLOC 3 | EMOM 9 ALT.
- 00:30 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:30 Hollow Hold + 10 Seated Knee Tuck
- 00:30 Goblet Squat Iso + 10 Goblet Squat