COMPOSITION / SEM. 27 OCT. 2025
Lundi , 27 oct. 2025
BLOC 1 | E3MOM 15
- 8 BB Close Grip Bench Press
- 8/8 1-Leg Roller Leg Curl
- 12 Cable Face Pull
BLOC 2 | E3MOM 12
- 8 Chin-up Neutre
- 16 Pulse Goblet Squat Heels Elevated
- 12 MB Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 00:20 Plate Bus Driver + 10 Plate Front Raise
- 00:20 Hollow Hold Plate Press + 10 Plate Knee Tuck
- 00:20 TRX Row Iso Hold + 10 TRX Row
Mardi , 28 oct. 2025
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 16 Seated Alternating DB Arnold Press
BLOC 2 | E3MOM 12
- 10/10 Cable Split Squat
- 20 Chest-Supported Alternating DB Row
BLOC 3 | AMRAP 12
- 10/10 Miniband Quadruped Hip Extension
- 10/10 Miniband Side Plank Clamshell
- 15 Hip Bridge MB Squeeze
- 15 Lying Leg Raise
Mercredi , 29 oct. 2025
BLOC 1 | E3MOM 12
- 10/10 LM Zercher Reverse Lunge
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 20 Tall Kneeling LM Twist
BLOC 3 | E2MOM 12 ALT.
Min 0 |
- 10 à 12 DB Fly
- 10 à 12 Lying Svend Press
Min 2 |
- 10 à 12 Band External Rotation
- 10 à 12 Prone Y Press
Jeudi , 30 oct. 2025
BLOC 1 | E3MOM 15
- 8/8 DB Bulgarian Split Squat
- 10 Inverted Row Pronation
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10 Banded Hip Goblet Goodmorning
- 10 DB Z Press
- 10/10 Side Plank Hip Abduction
BLOC 3 | Death By...
- Lying Leg Raise
- Straight Leg Toe Touch
Départ à 6 répétitions
Vendredi , 31 oct. 2025
BLOC 1 | E3MOM 15
- 8 BB Bench Press Paused (3/2/1/0)
- 8/8 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 2 | E3MOM 12
- 16 KB Gorilla Row
- 6/6 Skater Squat
- 10 Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10
- 80 Band Triceps Pushdown
- 60 KB Curl
- 40 Bench Dip
- 20 DB Curl to Press
Samedi , 1 nov. 2025
BLOC 1 | E3MOM 15
- 6 Back Squat / Goblet Squat 1&1/4
- 12/12 1-Arm KB Row
BLOC 2 | E3MOM 12
- 8/8 1-KB 1-Leg Deadlift
- 10/10 1-Arm DB Bench Press
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 12/12 Lateral Band Walk
- 8/8 Copenhagen Plank Powell Raise
- 12/12 1-Leg Calf Raise
Dimanche , 2 nov. 2025
BLOC 1 | E3MOM 15
- 10/10 Cable Half-Kneel 1-Arm Pulldown Supination
- 12 Roller Leg Curl
- 15 Seated Knee Tuck
BLOC 2 | EMOM 12 ALT.
- 16 DB Walking Lunge
- 12 Cable Rope Overhead Triceps Extension
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 12 Deficit Push up on DB
- 12 Standing DB Curl Neutre
- 12 Cable Rope Face-Pull
- 20 Abmat Sit-up