COMPOSITION / SEM. 2 mar. 2026

27 févr.

Lundi , 2 mar. 2026

BLOC 1 | E3MOM 15

- 8 Pull-up Neutre
- 10/10 DB 1-Leg Hip Thrust
- 15 Roller Knee Tuck

BLOC 2 | E3MOM 12

- 16 DB Walking Lunge
- 12 TRX Push up
- 12 MB Crunch Pass

BLOC 3 | AMRAP 10

- 12 KB Curl
- 12 DB Front Raise
- 12 Cable Rope Triceps Pushdown
- 12/12 Miniband Lateral Walk

Mardi , 3 mar. 2026

Mercredi , 4 mar. 2026

BLOC 1 | E3MOM 15

- 5 BB Close Grip Bench Press (5/0/1/0)
- 8 Roller Leg Curl (5/0/1/0)
- 12 Band Pull-Apart

BLOC 2 | E3MOM 12

- 5 Chin-up (5/0/1/0)
- 20 Pulse Goblet Squat Heels Elevated
- 12 MB Knee Tuck

BLOC 3 | AMRAP 10

- 15 Rope Triceps Pushdown
- 15 DB Front Raise
- 00:45 Hollow Hold

Jeudi , 5 mar. 2026

BLOC 1 | E3MOM 15

- 10 BB Hip Thrust
- 10/10 Half-Kneel DB 1-Arm Arnold Press

BLOC 2 | E3MOM 12

- 8/8 Cable Split Squat
- 10 Chest-Supported DB Row (2/0/1/2)
- 16 Plank KB Pullthrough

BLOC 3 | AMRAP 10

- 10/10 Miniband Quadruped Hip Extension
- 10/10 Miniband Side Plank Clamshell
- 10/10 Miniband Lateral Walk
- 20 Deadbug

Vendredi , 6 mar. 2026

BLOC 1 | E3MOM 12

- 10/10 Cable Half-Kneel 1-Arm Pulldown Neutre
- 8/8 LM Zercher Reverse Lunge

BLOC 2 | E3MOM 12

- 8 DB Bench Press Pronation
- 16 LM Lateral Squat
- 12/12 Side Plank Hip Dip

BLOC 3 | E3MOM 12

- 16 LM Twist
- 15 Rope Face-Pull
- 12 DB Zottman Curl

Samedi , 7 mar. 2026

BLOC 1 | E3MOM 15

- 8/8 DB Deficit Reverse Lunge
- 15 Cable Pulldown Supination

BLOC 2 | E3MOM 12

- 12 Banded Hip DB RDL
- 12 Deficit Push up
- 10/10 Side Plank Hip Abduction

BLOC 3 | Death By...

- Lying Leg Raise
- Straight Leg Toe Touch

Départ à 7 répétitions

Dimanche , 8 mar. 2026

BLOC 1 | E3MOM 15

- 5 BB Strict Press (5/0/1/0)
- 12/12 DB 1-Leg Hip Bridge
- 12 Bent-Over Y Raise

BLOC 2 | E3MOM 12

- 5/5 Skater Squat
- 12/12 Cable Half-Kneel 1-Arm Row
- 12 Hanging Leg Raise

BLOC 3 | AMRAP 10

- 15 Cable Rope Curl
- 15 DB Lying Triceps Extension
- 15 Band Pull-Apart
- 0:45 Planche

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