COMPOSITION / SEM. 20 OCT. 2025
Lundi , 20 oct. 2025
BLOC 1 | E3MOM 15
- 10/10 1-Leg LM Romanian Deadlift
- 12 à 15 Roller Leg Curl
BLOC 2 | E3MOM 12
- 10 DB Seated Arnold Press
- 12 à 15 Inverted Row Supination
- 8/8 Deadbug MB Squeeze
BLOC 3 | AMRAP 10
- 12/12 Cable Kickback
- 12/12 Side Plank Hip Abduction
- 12/12 1-Leg Hip Bridge
- 00:40 Planche
Mardi , 21 oct. 2025
BLOC 1 | E3MOM 15
- 6 à 10 Pull-up
- 10 à 12 Bent-Over DB Row Pronation
- 10 à 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 10/10 DB Goblet Curtsy Lunge
- 10/10 Copenhagen Plank Powell Raise
BLOC 3 | AMRAP 10
- 6 DB Front to Lateral Raise
- 10/10 Side Plank Rotation
- 20 Plank Shoulder Tap
- 00:40 Hollow Hold
Mercredi , 22 oct. 2025
BLOC 1 | E3MOM 12
- 10 BB Back Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 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.
Jeudi , 23 oct. 2025
BLOC 1 | E3MOM 15
- 8 Standing DB Press Neutre
- 12 Plate Front Raise
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 Cable 1-Leg RDL
- 12/12 DB 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 15 TRX Row Supination
- 15 Standing DB Curl Supination
- 15 Bench Dip
- 15 Cable Rope Triceps Pushdown
Vendredi , 24 oct. 2025
BLOC 1 | E3MOM 15
- 14 LM Lateral Squat
- 12/12 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 8/8 Split Stance 1-Arm LM Press
- 12/12 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
Samedi , 25 oct. 2025
BLOC 1 | E3MOM 12
- 6 à 10 Pull-up Neutre
- 10 Rope Straight Arm Pulldown
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 12 KB Goblet Goodmorning
- 12/12 Cable Pallof Press
BLOC 3 | EMOM 12 ALT.
- 15 à 20 DB Chest Fly
- 15 à 20 Rope Overhead Triceps Extension
- 10/10 Band Psoas March
Dimanche , 26 oct. 2025
BLOC 1 | E3MOM 15
- 10/10 DB Split Squat FFE
- 10/10 TRX 1-Arm Row
BLOC 2 | EMOM 12 ALT.
- 15 BB Hip Bridge Miniband
- 12/12 Split Stance 1-Arm DB Press Neutre
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:45 Crunch Feet Elevated
Min 1 | 00:45 Plank Twist
Min 2 | Repos