Lundi, 26 octobre 2026
BLOC 1 | E3MOM 15
- 8 BB Close Grip Bench Press
- 16 DB Bent-Over Row Neutre Alt.
BLOC 2 | E3MOM 12
- 15 Pulse Goblet Squat Heels Elevated
- 15 Roller Leg Curl
BLOC 3 | Timed Sets
3 Séries (09:00)
00:35 Effort / 00:25 Repos
- TRX Triceps Extension
- Cable Straigth Bar Biceps Curl Supination
- DB Lateral Raise
Mardi, 27 octobre 2026
BLOC 1 | E3MOM 12
- 5 BB Romanian Deadlift (5/0/1/0)
- 10/10 Cable Pallof Press
BLOC 2 | E3MOM 12
- 8 DB Strict Press
- 12 Chest-Supported DB Row (2/0/1/2)
BLOC 3 | AMRAP 12
- 12/12 Cable Kickback
- 00:40 Hollow Hold
- 12/12 DB 1-Leg Hip Thrust
- 00:40 Planche
Mercredi, 28 octobre 2026
BLOC 1 | E3MOM 12
- 5 à 8 Pull-up
- 12 DB Bench Press Neutre
- 12/12 Band Lateral Walk
BLOC 2 | E3MOM 15
- 12 2-DB Sumo Squat
- 15 Band Hollow Hold Hip Abduction
BLOC 3 | EMOM 8 ALT.
Min 0 | 00:15 Push Up Iso + 12 Push Up
Min 1 | 00:15 TRX Row Neutre Iso + 12 TRX Row Neutre
Jeudi, 29 octobre 2026
BLOC 1 | E3MOM 12
- 6/6 DB Deficit Reverse Lunge
- 10/10 1-Leg Hamstring Bridge
- 12 Plate Jackknife
BLOC 2 | E3MOM 12
- 15 Cable Bent-Over Row Supination
- 15 DB Lateral Raise
- 10/10 Weighted Side Plank Hip Dip
BLOC 3 | Timed Sets
3 Séries
00:45 Crunch Feet Elevated
00:15 Repos
00:45 Crunch Side-to-Side Heel Touch
00:15 Repos
00:45 Hollow Hold
01:15 Repos
Vendredi, 30 octobre 2026
BLOC 1 | E3MOM 15
- 10 Seated DB Press Pronation
- 10/10 DB 3-Points Row
- 10 Hollow Hold Knee Tuck
BLOC 2 | E3MOM 12
- 6/6 Skater Squat
- 10/10 Side Plank Hip Abduction
- 12 Cable Face-Pull
BLOC 3 | EMOM 9 ALT.
- 15 à 20 Standing DB Curl Neutre
- 15 à 20 Band Pull-Apart
- 15 à 20 Cable Rope Triceps Pushdown
Samedi, 31 octobre 2026
BLOC 1 | E3MOM 15
- 6 Back Squat
- 10/10 Band Psoas March
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 8/8 1-Arm TRX Row
BLOC 3 | AMRAP 10
- 6/6 DB Front Lunge to Reverse Lunge
- 6 KB Reverse Crunch to Deadbug
- 12/12 1-Leg Calf Raise
Dimanche, 1 novembre 2026
BLOC 1 | E3MOM 15
- 8/8 Half-Kneel 1-Arm LM Press
- 15 DB Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 8/8 DB Goblet Split Squat
- 8/8 Roller 1-Leg Curl
BLOC 3 | EMOM 9 ALT.
- 16 DB Front Raise
- 16 Rope Overhead Triceps Extension
- 30 Bicycle Crunch