COMPOSITION / SEM. 27 avr. 2026
Lundi , 27 avr. 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.
- 15 DB Chest Fly
- 15 Cable Rope Triceps Pushdown
- 15 Band Pull-Apart
Mardi , 28 avr. 2026
BLOC 1 | E3MOM 15
- 10/10 DB Bulgarian Split Squat
- 10/10 DB Split Squat
- 20 Bicycle Crunch
BLOC 2 | E3MOM 12
- 10 DB Bent-Over Row Pronation
- 10 Cable Straight Arm Pulldown
- 10 à 20 DB Shrug
BLOC 3 | AMRAP 10
- 12 Roller Pike / Knee Tuck
- 12 Seated Knee Tuck
- 12 Lying Leg Raise
- 00:30 Repos
Mercredi , 29 avr. 2026
BLOC 1 | E3MOM 15
- 7+7+7 DB Bench Press Pronation Cluster
- 7+7+7 TRX Row Neutre Cluster
BLOC 2 | E3MOM 12
- 10 BB Hip Thrust
- 10/10 Side Plank Hip Abduction
- 12 Hanging Knee Raise
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:20 DB Curl Supination Isométrique + 10 DB Curl Supination
Min 1 | 00:20 Rope Triceps Pushdown Isométrique + 10 Rope Triceps Pushdown
Min 2 | Repos
Jeudi , 30 avr. 2026
BLOC 1 | E3MOM 12
- 10 Banded Hip Goblet Goodmorning
- 12 Roller Leg Curl
- 14 Deadbug DB Pullover
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel DB 1-Arm Press Pronation
- 12 BB Bent-Over Row Supination
- 10/10 1-Leg Calf Raise
BLOC 3 | TABATA
2 Séries
4 Rounds
0:20 | BB Hip Bridge
0:10 | Repos
01:00 Repos
4 Rounds
0:20 | Band Lateral Walk
0:10 | Repos
01:00 de repos
Vendredi , 1 mai 2026
BLOC 1 | E3MOM 15
- 6 Pull-up Neutre
- 16 DB Renegade Row
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 10/10 DB Curtsy Lunge
- 10/10 Copenhagen Plank Powell Raise
- 10 Lying Leg Raise
BLOC 3 | AMRAP 10
- 10 DB Front Raise
- 10 Bent-Over Y Raise
- 10 DB Lateral Raise
- 30 Crunch Side-to-Side Heel Touch
Samedi , 2 mai 2026
BLOC 1 | E3MOM 12
- 8 BB Back Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 16 DB Bench Press Neutre Alterné
- 10/10 Half-Kneel 1-Arm Pulldown Supination
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10 (2x2)
- 10/10 Band/Cable Pallof Press
- 20 MB Russian Twist
- 10/10 Side Plank Rotation
- 00:30 Repos
Dimanche , 3 mai 2026
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 10 DB Front Raise
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 BB/DB Reverse Lunge
- 10/10 DB 1-Leg Hip Thrust
BLOC 3 | AMRAP 10
- 12 TRX Row Pronation
- 12 Band Face Pull
- 12 Push Up
- 12 Cable Overhead Triceps Extension