COMPOSITION / SEM. 8 déc. 2025
Lundi , 8 déc. 2025
BLOC 1 | E3MOM 12
- 8/8 DB Bulgarian Split Squat
- 8/8 Roller 1-Leg Curl
- 12 Plate Jackknife
BLOC 2 | E3MOM 12
- 12 Cable Bent-Over Row Pronation
- 12 Seated DB Press Pronation
- 12/12 Weighted Side Plank Hip Dip
BLOC 3 | Timed Sets
3 Séries
00:45 Bicycle Crunch
00:15 Repos
00:45 Crunch Side-to-Side Heel Touch
00:15 Repos
00:45 Planche
01:15 Repos
Mardi , 9 déc. 2025
BLOC 1 | E3MOM 15
- 10 BB/DB Strict Press
- 16 KB Gorilla Row
- 10 Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 Skater Squat
- 10/10 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise
BLOC 3 | EMOM 9 ALT.
- 12 Standing DB Zottman Curl
- 15 Band Pull-Apart
- 20 Cable Rope Triceps Pushdown
Mercredi , 10 déc. 2025
BLOC 1 | E3MOM 15
- 8 Back Squat Heels Elevated
- 12/12 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Pronation
- 10/10 1-Arm TRX Row
BLOC 3 | AMRAP 10
- 16 DB Walking Lunge
- 6 KB Reverse Crunch to Deadbug
- 10/10 1-Leg Calf Raise
Jeudi , 11 déc. 2025
BLOC 1 | E3MOM 15
- 10/10 Half-Kneel 1-Arm LM Press
- 15 Cable Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Split Squat FFE
- 8/8 LM 1-Leg RDL
BLOC 3 | EMOM 9 ALT.
- 18 DB Lateral Raise
- 18 KB Preacher Curl
- 30 Bicycle Crunch
Vendredi , 12 déc. 2025
BLOC 1 | E3MOM 15
- 8/8 BB Reverse Lunge
- 12 Band Knee Tuck
BLOC 2 | E3MOM 12
- 10 Inverted Row Pronation
- 10 DB Arnold Press
- 10/10 Side Plank Rotation
BLOC 3 | AMRAP 10
- 10/10 Cable Pallof Press
- 10/10 Alternating Superman
- 10/10 Hanging Alt. Knee Raise Top-Down
- 10/10 Side Plank Hip Abduction
Samedi , 13 déc. 2025
BLOC 1 | E3MOM 15
- 8 BB Bench Press Paused (2/3/1/0)
- 12/12 Split Stance KB Row
BLOC 2 | E3MOM 12
- 15 KB/DB Goblet Squat Heels Elevated
- 10/10 1-Leg Hamstring Bridge
BLOC 3 | Timed Sets
3 Séries (09:00)
00:35 Effort / 00:25 Repos
- KB Curl
- Cable Rope Overhead Triceps Extension
- DB Front Raise
Dimanche , 14 déc. 2025
BLOC 1 | E3MOM 15
- 12 BB Hip Bridge
- 12 Roller Pike / Roller Knee Tuck
- 12 Bent-Over DB External Rotation
BLOC 2 | E3MOM 12
- 12 DB Seated Press Neutre
- 12/12 Cable Half-Kneel 1-Arm Row
BLOC 3 | AMRAP 10
- 10/10 Miniband Quadruped Hip Extension
- 20 Miniband Glute Bridge Hip Abduction
- 10/10 Plank KB Pullthrough
- 20 Hollow Hold KB Press