COMPOSITION / SEM. 14 septembre 2026
Lundi, 14 septembre 2026
BLOC 1 | E3MOM 15
- 10/10 Cable Half-Kneel 1-Arm Pulldown Supination
- 10/10 DB 1-Leg Hip Thrust
- 15 Seated Knee Tuck
BLOC 2 | E3MOM 12
- 16 DB Walking Lunge
- 12 Cable Rope Triceps Pushdown
- 12 Bench Lying Leg Raise Hip Lift
BLOC 3 | AMRAP 10
- 20 DB Standing Curl Neutre Alterné
- 15 Plate Front Raise
- 12 Push up
- 12/12 Miniband Lateral Walk
Mardi, 15 septembre 2026
BLOC 1 | E3MOM 12
- 10/10 DB Bulgarian Split Squat
- 12/12 Cable Half-Kneel 1-Arm Row
BLOC 2 | E3MOM 12
- 8/8 Cable 1-Leg RDL
- 12 DB Seated Press Neutre
- 15 Roller Knee Tuck
BLOC 3 | EMOM 12 ALT.
Min 0 | 00:50 MB Partner Russian Twist
Min 1 | 00:50 Plank High Five
Min 2 | Repos
Mercredi, 16 septembre 2026
BLOC 1 | E3MOM 15
- 5 BB Close Grip Bench Press (5/0/1/0)
- 7 Roller Leg Curl (5/0/1/0)
- 12 Band Pull-Apart
BLOC 2 | E3MOM 12
- 5 Chin-up (5/0/1/0)
- 12 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, 17 septembre 2026
BLOC 1 | E3MOM 15
- 10 BB Hip Thrust
- 12/12 Half-Kneel DB 1-Arm Arnold Press
BLOC 2 | E3MOM 12
- 8/8 Cable Split Squat
- 16 DB/KB Gorilla Row
- 16 Plank DB/KB Pullthrough
BLOC 3 | AMRAP 10
- 12/12 DB 1-Leg Hip Bridge
- 15/15 Miniband Side Plank Clamshell
- 20 Deadbug
Vendredi, 18 septembre 2026
BLOC 1 | E3MOM 12
- 10 DB Bench Press Pronation
- 10/10 LM Zercher Reverse Lunge
BLOC 2 | E3MOM 12
- 8/8 LM 1-Leg RDL
- 12/12 Cable Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Side Plank Hip Dip
BLOC 3 | E3MOM 12
- 16 LM Twist
- 15 Rope Face-Pull
- 12 DB Zottman Curl
Samedi, 19 septembre 2026
BLOC 1 | E3MOM 15
- 10/10 DB Goblet Reverse Lunge
- 8 Cable Pulldown Supination (4/0/1/0)
BLOC 2 | E3MOM 12
- 10 Banded Hip DB RDL
- 8 Deficit Push up (4/0/1/0)
- 12/12 Side Plank Hip Abduction
BLOC 3 | Death By...
- Lying Leg Raise
- Straight Leg Toe Touch
Départ à 7 répétitions
Dimanche, 20 septembre 2026
BLOC 1 | E3MOM 15
- 5 BB Strict Press (5/0/1/0)
- 10/10 DB 1-Leg Hip Thrust
- 12 Bent-Over Y Raise
BLOC 2 | E3MOM 12
- 12/12 Cable Half-Kneel 1-Arm Row Neutre
- 5/5 Skater Squat
- 12 Hanging Leg Raise
BLOC 3 | AMRAP 10
- 14 Cable Rope Curl
- 14 DB Lying Triceps Extension
- 14 Band Pull-Apart
- 0:45 Planche