COMPOSITION / SEM. 12 jan. 2026
Lundi , 12 jan. 2026
BLOC 1 | E3MOM 15
- 6 Back Squat
- 12/12 Miniband Lateral Walk
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Neutre
- 12/12 1-Arm TRX Row
BLOC 3 | AMRAP 9
- 5/5 Forward to Reverse Lunge
- 12 Lying Leg Raise Toe Touch
- 12/12 1-Leg Calf Raise
Mardi , 13 jan. 2026
BLOC 1 | E3MOM 15
- 10 Half-Kneel 2-DB Press
- 15 Cable Bent-Over Row Supination
- 30 Crunch Side-to-Side Heel Touch
BLOC 2 | E3MOM 12
- 10/10 Cable Split Squat
- 8/8 1-Leg Hip Thrust
BLOC 3 | AMRAP 10
- 15 1-DB Front Raise
- 15 Cable Rope Curl
- 15 Close Grip Push up
- 15 Hanging Knee Raise
Mercredi , 14 jan. 2026
BLOC 1 | E3MOM 12
- 5/5 DB Goblet Bulgarian Split Squat
- 5/5 DB Goblet Split Squat
- 5/5 DB Goblet Split Squat FFE
BLOC 2 | E3MOM 15
- 10 DB Bent-Over Row
- 10 Cable Rope Face Pull
- 10 Push up
BLOC 3 | AMRAP 10
- 10 Hanging Knee Raise
- 12 Lying Leg Raise
- 15 Crunch Feet Elevated
- 10/10 Miniband Standing Hip Abduction
Jeudi , 15 jan. 2026
BLOC 1 | E3MOM 15
- 6+6+6 DB Bench Press Neutre Cluster
- 6+6+6 TRX Row Neutre Cluster
BLOC 2 | E3MOM 12
- 10 BB Paused Hip Thrust (1/0/1/3)
- 12/12 Miniband Quadruped Hip Extension
BLOC 3 | EMOM 8 ALT.
- 8 Standing DB Curl Supination + 8 Standing DB Curl Neutre
- 8 Cable Straight Bar Pushdown Supination + 8 Cable Straight Bar Pushdown Pronation
Vendredi , 16 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 10/10 DB Half-Kneel 1-Arm Arnold Press
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 12 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 00:25 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:25 Hollow Hold + 10 Seated Knee Tuck
- 00:25 Goblet Squat Iso + 10 Goblet Squat
Samedi , 17 jan. 2026
BLOC 1 | E3MOM 15
- 5 à 8 Chin-up
- 10 Bent-Over DB Row Supination
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 16 DB Lateral Squat
- 8/8 Copenhagen Plank Hip Adduction
- 20 Plank Shoulder Tap
BLOC 3 | E3MOM 9
- 8/8 DB Lateral Raise Alt.
- 8/8 Hollow Hold DB Press Alt.
- 8/8 Side Plank Rotation
Dimanche , 18 jan. 2026
BLOC 1 | E3MOM 12
- 8 BB Back Squat Heels Elevated
- 15 MB Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Side Plank Hip Dip
BLOC 3 | AMRAP 10 (2x2)
- 80 Bicycle Crunch
- 60 Abmat Sit-up
- 40 Lying Leg Raise
- 20 Hanging Leg Raise
En équipe de deux. On se partage le travail.