COMPOSITION / SEM. 5 octobre 2026
Lundi, 5 octobre 2026
BLOC 1 | E3MOM 12
- 8/8 DB Bulgarian Split Squat
- 8/8 1-Leg Hamstring Bridge
- 12 Plate Jackknife
BLOC 2 | E3MOM 12
- 12 Cable Bent-Over Row Pronation
- 12 Seated DB Press Pronation
- 12/12 Weighted Side Plank Hip Dip
BLOC 3 | Timed Sets
3 Séries
00:45 Bicycle Crunch
00:15 Repos
00:45 Crunch Side-to-Side Heel Touch
00:15 Repos
00:45 Planche
01:15 Repos
Mardi, 6 octobre 2026
BLOC 1 | E3MOM 15
- 12 Seated DB Press Prise Neutre
- 16 KB Gorilla Row
- 10 Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 DB Goblet 1-Leg Squat to Box
- 10/10 Side Plank Hip Abduction
- 12 Bent-Over Y Raise
BLOC 3 | EMOM 9 ALT.
- 12 Standing DB Zottman Curl
- 15 Band Pull-Apart
- 20 Cable Rope Triceps Pushdown
Mercredi, 7 octobre 2026
BLOC 1 | E3MOM 15
- 8 Back Squat Heels Elevated
- 12/12 Miniband Lateral Walk
BLOC 2 | E3MOM 12
- 12/12 1-Arm DB Bench Press Pronation
- 10/10 1-Arm TRX Row
BLOC 3 | AMRAP 10
- 16 DB Walking Lunge
- 6 KB Reverse Crunch to Deadbug
- 10/10 1-Leg Calf Raise
Jeudi, 8 octobre 2026
BLOC 1 | E3MOM 15
- 10/10 Half-Kneel 1-Arm LM Press
- 15 Cable Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Split Squat FFE
- 8/8 LM 1-Leg RDL
BLOC 3 | EMOM 9 ALT.
- 15 DB Lateral Raise
- 15 KB Preacher Curl
- 30 Bicycle Crunch
Vendredi, 9 octobre 2026
BLOC 1 | E3MOM 15
- 5/5 DB Goblet Curtsy Lunge to Lateral Lunge
- 10/10 Band Lying 1-Leg Hip Flexion
BLOC 2 | E3MOM 12
- 10 TRX Row Supination
- 16 Standing DB Press Pronation Alt.
- 10/0 Miniband Side Plank Glute Clam
BLOC 3 | AMRAP 10
- 12 Lying Leg Raise
- 25 Crunch Feet on Bench
- 30 Seated Band Hip Abduction
Samedi, 10 octobre 2026
BLOC 1 | E3MOM 15
- 10 BB Bench Press
- 16 DB Bent-Over Row Supination Alt.
BLOC 2 | E3MOM 12
- 20 Pulse Goblet Squat
- 15 Roller Leg Curl
BLOC 3 | Timed Sets
3 Séries (09:00)
00:30 Effort / 00:30 Repos
- Cable Rope Overhead Triceps Extension
- DB Standing Biceps Curl Supination
- Plate Front Raise
Dimanche, 11 octobre 2026
BLOC 1 | E3MOM 12
- 6 BB Romanian Deadlift (5/0/1/0)
- 10/10 Cable Pallof Press
BLOC 2 | E3MOM 12
- 10 DB Strict Press
- 12 Chest-Supported DB Row (2/0/1/2)
BLOC 3 | AMRAP 12
- 10/10 Cable Kickback
- 00:30 Hollow Hold
- 10/10 DB 1-Leg Hip Thrust
- 00:30 Planche