COMPOSITION / SEM. 24 nov. 2025
Lundi , 24 nov. 2025
BLOC 1 | EMOM 12 ALT.
- 6 BB/DB Strict Press (5/0/1/0)
- 6/6 Skater Squat
- 16 Hollow Hold Toe Touch Alt.
BLOC 2 | EMOM 12 ALT.
- 16 KB Gorilla Row
- 8/8 DB 1-Leg Hip Bridge
- 10/10 Cable Standing Pallof Press
BLOC 3 | EMOM 9 ALT.
- 00:40 Cable Rope Curl
- 00:40 Close Grip Push up
- 00:40 Planche
Mardi , 25 nov. 2025
BLOC 1 | EMOM 12 ALT.
- 6 Back Squat (5/0/1/0)
- 10/10 1-Arm KB Row
- 12 Band Pull-Apart
BLOC 2 | EMOM 12 ALT.
- 8/8 1-KB 1-Leg RDL
- 10/10 1-Arm DB Bench Press
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 10/10 1-Leg Calf Raise
- 20 DB Hip Thrust
- 10/10 Side Plank Powell Raise
- 20 Abmat Sit-up
Mercredi , 26 nov. 2025
BLOC 1 | EMOM 12 ALT.
- 15 Cable Bent-Over Row Supination
- 8/8 Roller 1-Leg Curl
- 15 MB Knee Tuck
BLOC 2 | EMOM 12 ALT.
- 12 Cable Rope Overhead Triceps Extension
- 8/8 DB/KB Reverse Lunge
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10
- 15 Push up
- 15 Standing KB Curl
- 15 Cable Rope Face-Pull
- 15 Lying Leg Raise
Jeudi , 27 nov. 2025
BLOC 1 | 2 x EMOM 8 ALT.
EMOM 8 ALT.
- 15 Half-Kneel Cable Pulldown Supination
- 15 DB Bench Press Pronation
02:00 Repos
EMOM 8 ALT.
- 8/8 KB Split Stance Row
- 15 Hollow Hold Plate Press
BLOC 2 | EMOM 16 ALT.
Min 0 | 20 KB Goblet Pulse Squat Heels Elevated
Min 1 | 15 Roller Knee Tuck
Min 2 | 15 DB Jackknife
Min 3 | Repos
Vendredi , 28 nov. 2025
BLOC 1 | E3MOM 12
- 6/6 DB/KB Goblet Bulgarian Split Squat
- 6/6 DB/KB Goblet Split Squat FFE
- 6/6 DB/KB Goblet Split Squat
BLOC 2 | E2MOM 24 ALT.
Min 0 | 10 TRX Row Neutre + 10 Cable Straight Arm Pulldown + 15 KB Curl
Min 2 | 10 DB Bench Press Neutre + 10 Push up + 15 Bench Dip
Min 4 | 10 Roller Knee Tuck + 10 Lying Leg Raise + 15 Crunch Feet on Bench
Samedi , 29 nov. 2025
BLOC 1 | EMOM 16 ALT.
Min 0 | 10 BB Romanian Deadlift
Min 1 | 16 Plank KB Pullthrough
Min 2 | 16 Band Lateral Walk Alt.
Min 3 | Repos
BLOC 2 | EMOM 12 ALT.
- 15 Cable Bent-Over Row Pronation
- 8/8 Half-Kneel DB 1-Arm Arnold Press
- 30 Crunch Side-to-Side Heel Touch
BLOC 3 | AMRAP 6
- 10/10 Miniband Glute Clam
- 20 Miniband Glute Bridge
- 10/10 Miniband Plank Leg Lift
Dimanche , 30 nov. 2025
BLOC 1 | EMOM 15 ALT.
- 5 à 8 Chin-up
- 15 DB Bench Press Pronation
- 30 Bicyle Crunch
BLOC 2 | EMOM 12 ALT.
- 16 DB/KB Lateral Squat
- 10/10 Side Plank Hip Abduction
- 12 Rope Cable Face-Pull
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:20 DB Lateral Raise Iso + 10 DB Lateral Raise
Min 1 | 00:20 Push Up Iso + 10 Push Up
Min 2 | 00:20 TRX Row Neutre Iso + 10 TRX Row Neutre