COMPOSITION / SEM. 11 mai 2026
Lundi , 11 mai 2026
BLOC 1 | E3MOM 15
- 6 BB Strict Press
- 12 DB Lateral Raise
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 DB Deficit Reverse Lunge
- 10/10 DB 1-Leg Hip Thrust
BLOC 3 | AMRAP 10
- 15 TRX Row Pronation
- 15 Band Pull-Apart
- 15 Close Grip Push Up
- 15 Cable Rope Triceps Pushdown
- 20 Crunch Feet on Bench
Mardi , 12 mai 2026
BLOC 1 | E3MOM 15
- 6 BB Sumo Deadlift
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel LM Press
- 12/12 Half-Kneel Cable 1-Arm Row Neutre
BLOC C | E3MOM 9
- 12/12 Side Plank Band Glute Clam
- 12/12 Quadruped Band Hip Extension
- 20 Band Psoas March
Mercredi , 13 mai 2026
BLOC 1 | E3MOM 15
- 5 à 8 Pull-up
- 12 DB Pullover
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 8/8 2-DB/KB 1-Leg RDL
- 12/12 Split Stance Cable Woodchop
BLOC 3 | EMOM 9 ALT.
- 15 DB Chest Fly
- 15 Cable Rope Triceps Pushdown
- 20 Band Pull-Apart
Jeudi , 14 mai 2026
BLOC 1 | E3MOM 15
- 10/10 DB Bulgarian Split Squat
- 10/10 DB Split Squat
- 20 Bicycle Crunch
BLOC 2 | E3MOM 12
- 12 DB Bent-Over Row Pronation
- 12 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
Vendredi , 15 mai 2026
BLOC 1 | E3MOM 15
- 6+6+6 DB Bench Press Pronation Cluster
- 6+6+6 TRX Row Neutre Cluster
BLOC 2 | E3MOM 12
- 12 BB Hip Thrust
- 12/12 Side Plank Hip Abduction
- 12 Hanging Knee Raise
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:25 DB Curl Supination Isométrique + 10 DB Curl Supination
Min 1 | 00:25 Rope Triceps Pushdown Isométrique + 10 Rope Triceps Pushdown
Min 2 | Repos
Samedi , 16 mai 2026
BLOC 1 | E3MOM 12
- 12 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
Dimanche , 17 mai 2026
BLOC 1 | E3MOM 15
- 6 Wide Grip Pull-up
- 16 DB Renegade Row
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 16 DB Curtsy Lunge
- 16 DB Lateral Squat
- 10 Lying Leg Raise
BLOC 3 | AMRAP 10
- 12 DB Front Raise
- 12 DB Lateral Raise
- 20 Crunch Side-to-Side Heel Touch
- 20 Bicycle Crunch