COMPOSITION / SEM. 10 nov. 2025
Lundi , 10 nov. 2025
BLOC 1 | E3MOM 15
- 8/8 1-Leg Roller Leg Curl
- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 12 Lying Leg Raise
BLOC 2 | EMOM 12 ALT.
- 16 DB Step-up
- 12 Deficit Push up on DB
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 12 Cable Rope Pushdown
- 12 Standing DB Curl Supination
- 12 Bench Prone Y Raise
- 20 Abmat Sit-up
Mardi , 11 nov. 2025
BLOC 1 | E3MOM 15
- 8/8 DB Split Squat FFE
- 12/12 TRX 1-Arm Row
BLOC 2 | EMOM 12 ALT.
- 12 BB Hip Bridge Miniband
- 12/12 Split Stance 1-Arm DB Press Neutre
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:50 Crunch Feet Elevated
Min 1 | 00:50 Plank Twist
Min 2 | Repos
Mercredi , 12 nov. 2025
BLOC 1 | E3MOM 15
- 6 BB Close Grip Bench Press
- 8/8 1-Leg Roller Leg Curl
- 12 Cable Face Pull
BLOC 2 | E3MOM 12
- 6 Chin-up Neutre
- 20 Pulse Goblet Squat Heels Elevated
- 12 MB Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 00:20 Plate Bus Driver + 12 Plate Front Raise
- 00:20 Hollow Hold Plate Press + 12 Plate Knee Tuck
- 00:20 TRX Row Iso Hold + 12 TRX Row
Jeudi , 13 nov. 2025
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 20 Seated Alternating DB Arnold Press
BLOC 2 | E3MOM 12
- 12/12 Cable Split Squat
- 16 Chest-Supported Alternating DB Row
BLOC 3 | AMRAP 12
- 12/12 Miniband Quadruped Hip Extension
- 12/12 Miniband Side Plank Clamshell
- 20 Hip Bridge MB Squeeze
- 20 Lying Leg Raise
Vendredi , 14 nov. 2025
BLOC 1 | E3MOM 12
- 8/8 LM Zercher Reverse Lunge
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
BLOC 2 | E3MOM 12
- 8/8 1-Arm DB Bench Press Neutre
- 20 Tall Kneeling LM Twist
BLOC 3 | E2MOM 12 ALT.
Min 0 |
- 12 à 15 DB Fly
- 12 à 15 Lying Svend Press
Min 2 |
- 12 à 15 Band External Rotation
- 12 à 15 Prone Y Press
Samedi , 15 nov. 2025
BLOC 1 | E3MOM 15
- 6/6 DB Bulgarian Split Squat
- 12 Inverted Row Pronation
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 12 Banded Hip Goblet Goodmorning
- 12 DB Z Press
- 12/12 Side Plank Hip Abduction
BLOC 3 | Death By...
- Lying Leg Raise
- Straight Leg Toe Touch
Départ à 6 répétitions
Dimanche , 16 nov. 2025
BLOC 1 | E3MOM 15
- 6 BB Bench Press Paused (3/2/1/0)
- 8/8 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 2 | E3MOM 12
- 20 KB Gorilla Row
- 6/6 Skater Squat
- 12 Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10 (2x2)
- 50 Band Triceps Pushdown
- 40 KB Curl
- 30 Bench Dip
- 20 DB Curl to Press
En équipe de deux. On se partage le travail.