ATHLÉTIQUE / SEM. 25 mai 2026
Lundi , 25 mai 2026
PUISSANCE | EMOM 9 ALT.
Min 0 | 6/6 Side-to-Side Ball Slam
Min 1 | 12 Low Jump Lunge
Min 2 | Side-to-Side Plate Hop
FORCE | E3MOM 15
- 5,5,5,10,10 Back Squat @ 80% / 60-70%
HYPERTROPHIE | EMOM 12 ALT.
- 8/8 KB/DB 3-Points Row
- 8/8 Cable 1-Leg RDL
- 8 à 10 Roller Pike
Mardi , 26 mai 2026
FORCE | E3MOM 15
- 5,5,5,10,10 Bench Press @ 80% / 60-70%
- 15 Band Pull-Apart
ENDURANCE | Intervalles (18:00)
3 Séries
01:00 Effort / 00:30 Repos
- DU/SU
- TRX Backward Sled Drag to Sled Push
- BikeErg
- SkiErg
Mercredi , 27 mai 2026
PUISSANCE | E3MOM 15
- 5 Paused Push Jerk
- 5 Seated Box Jump
FORCE | E3MOM 15
- 4/4 BB Split Squat (Tempo 5/0/1/0)
- 00:30/côté Weighted Side Plank
HYPERTROPHIE | AMRAP 8
- 15 Cable Straight Bar Curl Supination
- 12 Lying DB Triceps Extension Neutre
- 10 Bench Lying Leg Raise Hip Lift
Jeudi , 28 mai 2026
PUISSANCE | E2MOM 14
- 3 Hang Power Snatch @ 70-75%
FORCE | E2MOM 10
- 4 à 7 Chin-up
ENDURANCE | AMRAP 10
- 250m Rameur
- 10 Wallball
- 10 V-Sit / Lying Leg Raise
Vendredi , 29 mai 2026
FORCE | E2MOM 16 Alt.
- 8 Box Squat
- 20yds TRX Backward Sled Drag
HYPERTROPHIE | 2 x EMOM 9 ALT.
EMOM 9 ALT.
Min 0 | 10 BB Hip Bridge
Min 1 | 15 DB Bench Press Pronation
Min 2 | 20 Crunch Feet on Bench
01:00 Repos
EMOM 9 ALT.
Min 0 | 10 Roll-Out / 15 Roller Knee Tuck
Min 1 | 15 TRX Row Neutre
Min 2 | 20 Band Pull-Apart
Samedi , 30 mai 2026
PUISSANCE | E2MOM 12
- 1 Power Clean + 2 Hang Power Clean @ 70-75%
FORCE | EMOM 10 ALT.
- 6/6 LM Split Stance 1-Arm Press
- 8/8 Cable Half-Kneel 1-Arm Row
ENDURANCE | Intervalles (12:00)
3 Séries
00:30 Effort / 00:30 Repos
- Airbike
- 1-Arm DB Snatch Alt.
- Sprawl
- Russian KB Swing
Dimanche , 31 mai 2026
PUISSANCE | EMOM 8
- 15m Sled Sprint
- 15m Sprint
FORCE | E3MOM 15
- 6 Sumo Deadlift
- 10/10 Band Lateral Walk
HYPERTROPHIE | E2MOM 12 ALT.
Min 0 | 8+8+Max Cable Rope Curl (Dropset)
Min 2 | 10 Push up + 10 Bench Dip + 10 Lying DB Triceps Extension