Lundi, 2 novembre 2026
BLOC 1 | E3MOM 15
- 8 KB Goblet Squat Heels Elevated
- 8 KB Goblet Squat
- 8 KB Sumo Deadlift
- 20 Bicycle Crunch
BLOC 2 | E3MOM 12
- 10 DB Chest-Supported Row Neutre
- 10 Cable Rope Straight Arm Pulldown
- 10 DB Lateral Raise
BLOC 3 | AMRAP 10
- 10 Hanging Knee Raise
- 10 Seated Knee Tuck
- 10 Lying Leg Raise
- 10 Crunch Feet Elevated
- 01:00 Repos
Mardi, 3 novembre 2026
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel DB 1-Arm Arnold Press
- 15 Cable Bent-Over Row Pronation
BLOC 3 | EMOM 12 ALT.
- 00:25 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:25 Hollow Hold + 10 Hollow Hold Crunch
- 00:25 Goblet Squat Iso + 10 Goblet Squat
- Repos
Mercredi, 4 novembre 2026
BLOC 1 | E3MOM 12
- 8 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel DB 1-Arm Arnold Press
- 15 Cable Bent-Over Row Pronation
BLOC 3 | EMOM 12 ALT.
- 00:25 BB Hip Bridge Iso + 10 BB Hip Bridge
- 00:25 Hollow Hold + 10 Hollow Hold Crunch
- 00:25 Goblet Squat Iso + 10 Goblet Squat
- Repos
Jeudi, 5 novembre 2026
BLOC 1 | E3MOM 15
- 6 Chin-up
- 10 Bent-Over DB Row Supination
- 12 Band Knee Tuck
BLOC 2 | E3MOM 12
- 16 DB Lateral Squat
- 10/10 Copenhagen Hip Lift
- 10 Lying Leg Raise
BLOC 3 | AMRAP 10
- 10 Cable Straight Bar Upright Row
- 10 Bent-Over Y Raise
- 15 KB Curl
- 30 Crunch Side-to-Side Heel Touch
Vendredi, 6 novembre 2026
BLOC 1 | E3MOM 12
- 8 BB Back Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 1-Arm DB Bench Press Neutre
- 10/10 Half-Kneel 1-Arm Pulldown Neutre
- 10/10 Side Plank Hip Abduction
BLOC 3 | AMRAP 10 (2x2)
- 10/10 Partner Pallof Press
- 20 Partner MB Russian Twist
- 5 Partner Inchworm Clap
- 01:00 Repos
Samedi, 7 novembre 2026
BLOC 1 | E3MOM 15
- 8 BB Strict Press
- 10 DB Lateral Raise
- 12 MB Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 DB Deficit Reverse Lunge
- 10/10 DB 1-Leg Hip Thrust
BLOC 3 | AMRAP 10
- 12 TRX Row Pronation
- 12 Band Pull-Apart
- 12 Close Grip Push Up
- 12 Cable Rope Triceps Pushdown
- 00:45 Hollow Hold
Dimanche, 8 novembre 2026
BLOC 1 | E3MOM 15
- 8 BB Sumo Deadlift
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel LM Press
- 10/10 Half-Kneel Cable 1-Arm Row Neutre
BLOC C | E3MOM 9
- 12 LM Twist
- 10/10 Band Plank Leg Lift
- 10/10 Band Quadruped Hip Extension