Lundi, 16 novembre 2026
BLOC 1 | E3MOM 15
- 8/8 DB Lateral Step-up
- 12/12 Side Plank Hip Dip
BLOC 2 | E3MOM 12
- 10/10 Half-Kneel 1-Arm DB Press Neutre
- 10/10 Half-Kneel Cable 1-Arm Row Supination
BLOC C | E3MOM 9
- 20 Plate Russian Twist
- 10/10 Band Plank Leg Lift
- 10/10 Band Quadruped Hip Extension
Mardi, 17 novembre 2026
BLOC 1 | E3MOM 15
- 12 Half-Kneel Cable Pulldown Supination
- 12 TRX Row Neutre
- 15 Hollow Hold Plate Press
BLOC 2 | E3MOM 12
- 10/10 DB Staggered Stance RDL
- 10/10 Split Stance Cable Pallof Press
BLOC 3 | EMOM 9 ALT.
- 12 à 15 Push up
- 12 à 15 DB Chest Fly
- 12 à 15 Band Pull-Apart
Mercredi, 18 novembre 2026
BLOC 1 | E3MOM 15
- 7 KB Goblet Squat Heels Elevated
- 7 KB Goblet Squat
- 7 KB Sumo Deadlift
- 20 Bicycle Crunch
BLOC 2 | E3MOM 12
- 8 DB Chest-Supported Row Neutre
- 12 Cable Rope Straight Arm Pulldown
- 12 DB Lateral Raise
BLOC 3 | AMRAP 10
- 12 Hanging Knee Raise
- 12 Seated Knee Tuck
- 12 Lying Leg Raise
- 12 Crunch Feet Elevated
- 01:00 Repos
Jeudi, 19 novembre 2026
BLOC 1 | E3MOM 15
- 10+8 DB Bench Press Neutre Cluster
- 10+8 TRX Row Pronation Cluster
BLOC 2 | E3MOM 12
- 12 BB Hip Thrust
- 10/10 Band Lateral Walk
- 12 Roller Knee Tuck
BLOC 3 | EMOM 9 ALT.
Min 0 | 7 Standing DB Curl Pronation + 7 Standing DB Curl Supination + 7 Standing DB Curl Neutre
Min 1 | 10 Cable Straight Bar Pushdown Supination + 10 Cable Straight Bar Pushdown Pronation
Min 2 | Repos
Vendredi, 20 novembre 2026
BLOC 1 | E3MOM 12
- 6 BB Romanian Deadlift
- 12 Roller Leg Curl
- 8/8 Deadbug MB Squeeze
BLOC 2 | E3MOM 12
- 12/12 Half-Kneel DB 1-Arm Arnold Press
- 15 Cable Bent-Over Row Pronation
BLOC 3 | EMOM 12 ALT.
- 00:20 BB Hip Bridge Iso + 12 BB Hip Bridge
- 00:20 Hollow Hold + 12 Hollow Hold Crunch
- 00:20 Goblet Squat Iso + 12 Goblet Squat
- Repos
Samedi, 21 novembre 2026
BLOC 1 | E3MOM 15
- 5 Chin-up
- 12 Bent-Over DB Row Supination
- 12 Band Knee Tuck
BLOC 2 | E3MOM 12
- 12 DB Lateral Squat
- 10/10 Copenhagen Hip Lift
- 10 Lying Leg Raise
BLOC 3 | AMRAP 10
- 12 Cable Straight Bar Upright Row
- 12 Bent-Over Y Raise
- 15 KB Curl
- 30 Crunch Side-to-Side Heel Touch
Dimanche, 22 novembre 2026
BLOC 1 | E3MOM 12
- 10 BB Back Squat
- 15 Roller Knee Tuck
BLOC 2 | E3MOM 12
- 8/8 1-Arm DB Bench Press Neutre
- 8/8 Half-Kneel 1-Arm Pulldown Neutre
- 12/12 Side Plank Hip Abduction
BLOC 3 | AMRAP 10 (2×2)
- 10/10 Partner Pallof Press
- 20 Partner MB Russian Twist
- 5 Partner Inchworm Clap
- 01:00 Repos