COMPOSITION / SEM. 17 nov. 2025
Lundi , 17 nov. 2025
BLOC 1 | E3MOM 15
- 5 Back Squat / Goblet Squat 1&1/4
- 10/10 1-Arm KB Row
BLOC 2 | E3MOM 12
- 8/8 1-KB 1-Leg Deadlift
- 12/12 1-Arm DB Bench Press
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 15/15 Lateral Band Walk
- 8/8 Copenhagen Plank Powell Raise
- 15/15 1-Leg Calf Raise
Mardi , 18 nov. 2025
BLOC 1 | E3MOM 15
- 8/8 Cable Half-Kneel 1-Arm Pulldown Supination
- 12 Roller Leg Curl
- 15 Seated Knee Tuck
BLOC 2 | E3MOM 12
- 20 DB Walking Lunge
- 12/12 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 15 Push up on DB
- 15 Standing DB Curl Neutre
- 15 Cable Rope Face-Pull
- 20 Abmat Sit-up
Mercredi , 19 nov. 2025
BLOC 1 | E3MOM 15
- 8/8 DB Split Squat
- 12 TRX Row Neutre
- 15 Lying Leg Raise
BLOC 2 | E3MOM 12
- 10 BB Hip Thrust
- 8/8 Half-Kneel 1-Arm Curl to Press
BLOC 3 | AMRAP 10
- 30 Russian Twist
- 30 Crunch Feet on Bench
- 30 Seated Band Hip Abduction
Jeudi , 20 nov. 2025
BLOC 1 | E3MOM 15
- 6 BB Bench Press
- 8/8 1-Leg Hamstring Bridge
- 12 Prone Y Press
BLOC 2 | E3MOM 12
- 6 à 8 Chin-up
- 20 Pulse Goblet Squat Heels Elevated
- 20 Bicycle Crunch
BLOC 3 | EMOM 9 ALT.
- 15 à 20 Cable Straight Bar Upright Row
- 15 à 20 TRX Row Pronation
- 15 à 20 DB Front Raise
Vendredi , 21 nov. 2025
BLOC 1 | E3MOM 12
- 8/8 DB 1-Leg Romanian Deadlift
- 8/8 Cable Half-Kneel 1-Arm Row
- 20 Crunch Side-to-Side Heel Touch
BLOC 2 | E3MOM 12
- 8/8 TRX 1-Leg Squat
- 12 Cable Rope Overhead Triceps Extension
- 15 Abmat Sit-up
BLOC 3 | EMOM 12 ALT.
- 00:45 Miniband Front Plank Leg Lift
- 00:45 Miniband Hip Bridge Hip Abduction
- 00:45 Miniband Lateral Walk
- Repos
Samedi , 22 nov. 2025
BLOC 1 | E3MOM 12
- 8/8 LM Goblet Reverse Lunge
- 12/12 Cable Half-Kneel 1-Arm Pulldown Supination
BLOC 2 | E3MOM 12
- 16 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
- 12 à 15 DB Fly
Min 2 |
- 10 à 12 Cable Bent-Over Row Pronation
- 12 à 15 Band Pull-Apart
Dimanche , 23 nov. 2025
BLOC 1 | E3MOM 15
- 6/6 DB/KB 1-Leg Squat to Box
- 12 Inverted Row Supination
- 12 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10 KB Goblet Goodmorning
- 10 Seated DB Press Neutre
- 12/12 Side Plank Rotation
BLOC 3 | AMRAP 10 (2x2)
- 60 Plate Russian Twist
- 50 Plate Crunch Feet on Bench
- 40 KB Plank Pullthrough
- 30 Hanging Leg/Knee Raise
En équipe de deux. Une personne travail à la fois.