COMPOSITION / SEM. 13 OCT. 2025
Lundi , 13 oct. 2025
BLOC 1 | E3MOM 15
- 7 à 10 Chin-up
- 10 à 12 Bent-Over DB Row Neutre
- 10 à 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 20 DB Lateral Squat
- 10/10 Copenhagen Plank Powell Raise
BLOC 3 | AMRAP 10
- 12 Cable Straight Bar Upright Row
- 12 Bent-Over Y Raise
- 12 Plate Front Raise
- 30 Crunch Side-to-Side Heel Touch
Mardi , 14 oct. 2025
BLOC 1 | E3MOM 12
- 10 à 12 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)
- 70 Bicycle Crunch
- 60 TRX Row Neutre
- 50 Lying Leg Raise
- 30 Push Up
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.
Mercredi , 15 oct. 2025
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 12 DB Lateral Raise
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 DB Deficit Reverse Lunge
- 12/12 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 12 Cable Upright Row
- 12 Band Pull-Apart
- 12 Side Plank Rotation
- 12 Lying DB Triceps Extension
Jeudi , 16 oct. 2025
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 10/10 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel LM Press
- 12/12 Half-Kneel Cable 1-Arm Row Neutre
BLOC C | E3MOM 9
- 12/12 Side Plank Band Glute Clam
- 12/12 Quadruped Band Hip Extension
- 12/12 Band Psoas March
Vendredi , 17 oct. 2025
BLOC 1 | E3MOM 12
- 7 à 10 Pull-up
- 12 DB Pullover
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 8/8 1-Leg Hamstring Bridge
- 12/12 Cable Pallof Press
BLOC 3 | EMOM 12 ALT.
Min 0 | 15 à 20 DB Chest Fly
Min 1 | 15 à 20 Cable Rope Triceps Pushdown
Min 2 | Repos
Samedi , 18 oct. 2025
BLOC 1 | E3MOM 15
- 7/7 KB/DB Goblet 1-Leg Squat to Box
- 7/7 KB Goblet Split Squat FFE
- 7/7 KB/DB Goblet Reverse Lunge
BLOC 2 | E3MOM 12
- 12 à 15 DB Chest-Supported Row Pronation
- 12 à 15 Cable Bent-Over Supination
BLOC 3 | EMOM 9 ALT.
- 00:30 Planche + 12 Leg Raise
- 00:30 Hollow Hold + 20 Bicycle Crunch
- Repos
Dimanche , 19 oct. 2025
BLOC 1 | E3MOM 15
- 12+8 DB Bench Press Pronation
- 12+8 TRX Row Neutre
BLOC 2 | E3MOM 12
- 10 à 12 BB Hip Bridge
- 15/15 Lateral Band Walk
BLOC 3 | Timed Sets
2 séries
4 x
00:20 Standing Rope Curl Supination
00:10 Repos
01:00 Repos
4 x
00:20 Band Triceps Pushdown
00:10 Repos
01:00 Repos