ATHLÉTIQUE / SEM. 28 avril 2025

25 avr.

lundi , 28 avril 2025

FORCE | E3MOM 15

- 5/5 BB Split Squat
- 10/10 Side Plank Rotation

FORCE | E3MOM 12

- 5 Bench Press From Low Pins

HYPERTROPHIE | 2 x AMRAP 4

AMRAP 4

4,5,6,7...etc
- Push Up
- Abmat Sit-up

01:00 de repos

AMRAP 4

4,5,6,7...etc
- Band Triceps Push Down
- TRX Row

MARDI , 29 avril 2025

PUISSANCE | E3MOM 15

- 3 Hang Power Snatch @ 80-85%
- 8 MB Slam

ENDURANCE | AMRAP 18 (2x2)

- 60 Wallball
- 50 V-Sit / Lying Leg Raise
- 40 Cal Rameur
- 30 Cal Airbike
- 20 Burpee Box Jump

MERCREDI , 30 avril 2025

PUISSANCE | EMOM 9 ALT.

- 10 Band KBS
- 4 Broad Jump to Box Jump
- 8 Kneeling Wallball

FORCE | E3MOM 15

- 2+1+1 Back Squat @ 85-90%

ENDURANCE | 2 x For Time

For Time (TC 4)

16-12-8
- DB/BB Thruster
- TRX Row

2 min de repos

For Time (TC 4)

16-12-8
- Sprawl
- Abmat Sit-up

JEUDI , 1 mai 2025

PUISSANCE | E3MOM 12

- 2 Hang Power Clean @ 85-90%
- 8 Lying MB Chest Pass

FORCE | E3MOM 15

- 2+1+1 Bench Press @ 85-90%

HYPERTROPHIE | AMRAP 8

- 8/8 Pistol Squat to Box
- 15 Lying Leg Raise Hip Lift
- 10/10 Roller 1-Leg Curl
- 15/15 Side Plank Hip Dip

VENDREDI , 2 mai 2025

SAMEDI , 3 mai 2025

FORCE | E3MOM 15

- 4 Push Press
- 5 Seated Box Jump

FORCE | E2MOM 10

- 5-8 Chin-Up Prise Neutre

ENDURANCE | EMOM 9 Alt.

- 150 à 200m Rameur
- 8 à 12 Burpees
- 8 à 12 Ball Slam

DIMANCHE , 4 mai 2025

FORCE | E3MOM 15

- 4/4 BB Reverse Lunge
- 10/10 Deadbug MB Squeeze

FORCE | E3MOM 12

- 4 BB Floor Press @ 85-90%

HYPERTROPHIE | AMRAP 8

- 12 Plate Front Raise
- 12/12 Side Plank Hip Abduction
- 12 Roller Knee Tuck
- 30 Band Triceps Pushdown

Studio Locomotion