COMPOSITION / SEM. 3 nov. 2025
Lundi , 3 nov. 2025
BLOC 1 | E3MOM 15
- 10/10 DB Split Squat
- 12 TRX Row Neutre
- 12 Lying Leg Raise
BLOC 2 | EMOM 12 ALT.
- 12 BB Hip Thrust
- 8/8 Half-Kneel 1-Arm Curl to Press
BLOC 3 | AMRAP 10
- 30 Russian
- 30 Crunch Feet on Bench
- 30 Seated Band Hip Abduction
Mardi , 4 nov. 2025
BLOC 1 | E3MOM 15
- 8 BB Bench Press
- 8/8 1-Leg Hamstring Bridge
- 12 Prone Y Press
BLOC 2 | E3MOM 12
- 6 à 8 Chin-up
- 16 Pulse Goblet Squat Heels Elevated
- 12 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 15 Cable Straight Bar Upright Row
- 15 TRX Row Pronation
- 15 DB Front Raise
Mercredi , 5 nov. 2025
BLOC 1 | E3MOM 12
- 8/8 DB 1-Leg Romanian Deadlift
- 10/10 Cable Half-Kneel 1-Arm Row
BLOC 2 | E3MOM 12
- 8/8 TRX 1-Leg Squat
- 12 Cable Rope Overhead Triceps Extension
- 30 Bicycle Crunch
BLOC 3 | EMOM 12 ALT.
- 00:40 Miniband Front Plank Leg Lift
- 00:40 Miniband Hip Bridge Hip Abduction
- 00:40 Miniband Lateral Walk
- Repos
Jeudi , 6 nov. 2025
BLOC 1 | E3MOM 12
- 10/10 LM Goblet Reverse Lunge
- 12/12 Cable Half-Kneel 1-Arm Pulldown Supination
BLOC 2 | E3MOM 12
- 20 DB Bench Press Neutre Alt. (Pause en bas)
- 20 Standing LM Twist
BLOC 3 | E2MOM 12 ALT.
Min 0 |
- 10 à 12 DB Deficit Push Up
- 10 à 12 DB Fly
Min 2 |
- 10 à 12 Cable Bent-Over Row Pronation
- 10 à 12 Band Pull-Apart
Vendredi , 7 nov. 2025
BLOC 1 | E3MOM 15
- 8/8 DB/KB 1-Leg Squat to Box
- 10 Inverted Row Supination
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10 KB Goblet Goodmorning
- 10 Seated DB Press Neutre
- 10/10 Side Plank Rotation
BLOC 3 | AMRAP 10 (2x2)
- 60 Bicycle Crunch
- 50 Abmat Sit-up
- 40 KB Plank Pullthrough
- 30 Hanging Leg/Knee Raise
En équipe de deux. Une personne travail à la fois.
Samedi , 8 nov. 2025
BLOC 1 | E3MOM 15
- 6 BB Bench Press Excentrique (5/0/1/0)
- 10/10 DB 1-Leg Hip Thrust
BLOC 2 | E3MOM 12
- 12/12 1-Arm KB Row
- 20 DB Walking Lunge
BLOC 3 | AMRAP 10
- 40 Cable Rope Triceps Pushdown
- 30 KB Curl
- 20 Bench Dip
- 10 DB Curl to Press
- 00:45 Repos
Dimanche , 9 nov. 2025
BLOC 1 | E3MOM 15
- 8 Back Squat
- 12/12 1-Arm DB Bench Press Neutre
BLOC 2 | E3MOM 12
- 10 Banded Hip DB RDL
- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 12/12 Side Plank Hip Abduction
- 12/12 Hollow Hold 1-Arm DB Press
- 12/12 1-Leg Calf Raise