COMPOSITION / SEM. 25 mai 2026
Lundi , 25 mai 2026
BLOC 1 | E3MOM 15
- 12/12 DB Split Squat FFE
- 12/12 TRX 1-Arm Row
BLOC 2 | EMOM 12 ALT.
- 15 BB Hip Bridge Miniband
- 12/12 Split Stance 1-Arm DB Press Neutre
BLOC 3 | EMOM 9 ALT.
Min 0 | 00:40 Crunch Feet Elevated
Min 1 | 00:40 Plank Twist
Min 2 | 00:40 Hip Bridge March
Mardi , 26 mai 2026
BLOC 1 | E3MOM 15
- 10 BB Close Grip Bench Press
- 8/8 1-Leg Roller Leg Curl
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 8 Chin-up Neutre
- 15 Pulse Goblet Squat Heels Elevated
- 15 Seated Knee Tuck
BLOC 3 | EMOM 9 ALT.
- 00:20 Plate Bus Driver + 10 Plate Front Raise
- 00:20 Plate Hollow Hold + 10 Hollow Hold Plate Press
- 00:20 TRX Row Iso Hold + 10 TRX Row
Mercredi , 27 mai 2026
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 16 Seated Alternating DB Arnold Press
BLOC 2 | E3MOM 12
- 10/10 KB Goblet Split Squat
- 20 Chest-Supported Alternating DB Row
BLOC 3 | AMRAP 12
- 10/10 Miniband Quadruped Hip Extension
- 10/10 Miniband Side Plank Clamshell
- 15 Hip Bridge MB Squeeze
- 15 Lying Leg Raise
Jeudi , 28 mai 2026
BLOC 1 | E3MOM 12
- 10/10 LM Zercher Reverse Lunge
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 20 Tall Kneeling LM Twist
BLOC 3 | E2MOM 12 ALT.
Min 0 |
- 10 à 12 DB Fly
- 10 à 12 Lying Svend Press
Min 2 |
- 10 à 12 Band External Rotation
- 10 à 12 Prone Y Press
Vendredi , 29 mai 2026
BLOC 1 | E3MOM 15
- 10/10 DB Bulgarian Split Squat
- 10 TRX Row Pronation
- 10 Roller Pike / Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10 Banded Hip Goblet Goodmorning
- 10 DB Standing Press Neutre
- 10/10 Side Plank Hip Abduction
BLOC 3 | Death By...
- Lying Leg Raise
- Straight Leg Toe Touch
Départ à 6 répétitions
Samedi , 30 mai 2026
BLOC 1 | E3MOM 15
- 8 BB Bench Press (5/0/1/0)
- 6/6 Skater Squat
BLOC 2 | E3MOM 12
- 16 KB Gorilla Row
- 10/10 DB 1-Leg Hip Thrust
- 10 Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10
- 30 Band Triceps Pushdown
- 25 KB Curl
- 20 Bench Dip
- 15 Lying Leg Raise
Dimanche , 31 mai 2026
BLOC 1 | E3MOM 15
- 6 Back Squat / Goblet Squat (5/0/1/0)
- 12/12 1-Arm KB Row
BLOC 2 | E3MOM 12
- 8/8 1-KB 1-Leg Deadlift
- 12 DB Bench Press Neutre
- 20 Plank Shoulder Tap
BLOC 3 | AMRAP 10
- 12/12 Lateral Band Walk
- 8/8 Copenhagen Plank Powell Raise
- 12/12 1-Leg Calf Raise