COMPOSITION / SEM. 19 jan. 2026
Lundi , 19 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 10 DB Lateral Raise
- 10/10 Miniband Lateral Walk
BLOC 2 | E3MOM 12
- 8/8 DB Deficit Reverse Lunge
- 10/10 DB 1-Leg Hip Bridge
BLOC 3 | AMRAP 10
- 12 TRX Row Pronation
- 12 Band Pull-Apart
- 12 Close Grip Push Up
- 12 Cable Rope Triceps Pushdown
Mardi , 20 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB/DB Sumo Deadlift
- 10/10 Side Plank Hip Abduction
BLOC 2 | E3MOM 12
- 10 DB Bench Press Neutre
- 10/10 Half-Kneel Cable 1-Arm Row Neutre
- 10 Hanging Leg Raise
BLOC C | E3MOM 9
- 10/10 Quadruped Band Hip Extension
- 10/10 Band Psoas March
- 20 Hip Bridge MB Squeeze
Mercredi , 21 jan. 2026
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up
- 10 DB Pullover
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 10/10 2-DB/KB 1-Leg RDL
- 10/10 Split Stance Cable Woodchop
BLOC 3 | EMOM 9 Alt.
- 12 à 15 Push up
- 12 à 15 DB Chest Fly
- 12 à 15 Cable Rope Triceps Pushdown
Jeudi , 22 jan. 2026
BLOC 1 | E3MOM 12
- 6/6 DB Goblet 1-Leg Squat to Box
- 10/10 DB Goblet Split Squat
- 20 Bicycle Crunch
BLOC 2 | E3MOM 15
- 10 BB Bent-Over Row Supination
- 12 Half-Kneel Pulldown Supination
- 15 Push up
BLOC 3 | AMRAP 10
- 10 Roller Pike / Roller Knee Tuck
- 12 Lying Leg Raise
- 15 Abmat Sit-up
- 12/12 Miniband Standing Hip Abduction
Vendredi , 23 jan. 2026
BLOC 1 | E3MOM 15
- 6+6+6 DB Bench Press Pronation Cluster
- 6+6+6 TRX Row Pronation Cluster
BLOC 2 | E3MOM 12
- 10 BB Hip Thrust
- 10/10 Miniband Front Plank Leg Lift
BLOC 3 | EMOM 8 ALT.
- 8 Standing DB Curl Pronation + 8 Standing DB Curl Supination
- 8 Cable Straight Bar Pushdown Supination + 8 Cable Straight Bar Pushdown Pronation
Samedi , 24 jan. 2026
BLOC 1 | E3MOM 15
- 8 BB Romanian Deadlift
- 10 Rope Pullthrough
BLOC 2 | E3MOM 12
- 10 DB Seated Arnold Press
- 10/10 Cable Half-Kneel 1-Arm Row Supination
- 12 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 00:25 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:25 Hollow Hold + 20 Russian Twist
- 00:25 Goblet Squat Heels Elevated Iso + 10 Goblet Squat Heels Elevated
Dimanche , 25 jan. 2026
BLOC 1 | E3MOM 15
- 5 à 8 Chin-up
- 12 DB Chest-Supported Row Neutre
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 16 DB Goblet Lateral Squat
- 8/8 Copenhagen Plank Hip Adduction
- 16 Hollow Hold Toe Touch Alt.
BLOC 3 | E3MOM 9
- 12 DB Lateral Raise
- 12 DB/Plate Front Raise
- 8/8 Side Plank Rotation