ATHLÉTIQUE / SEM. 1 sept. 2025
lundi , 1 sept. 2025
FORCE | E3MOM 15
- 2+2 Bench Press Cluster @ 85-90%
ENDURANCE | 4 x For Time
For Time (TC 3)
12-10-8
Cal Airbike
American KBS
02:00 Repos
For Time (TC 3)
12-10-8
Cal Skierg
Plate G2OH
02:00 Repos
For Time (TC 3)
12-10-8
Cal Rameur
V-Sit / Lying Leg Raise
02:00 Repos
For Time (TC 3)
12-10-8
Wallball
Burpee Step-up
MARDI , 2 sept. 2025
PUISSANCE | E3MOM 15
- 2 Push Press + 2 Split Jerk
FORCE | E3MOM 12
- 5 Sumo Deadlift avec Band
HYPERTROPHIE | EMOM 6 ALT.
Min 0 | 00:20 Push Up Iso + 10 Push Up
Min 1 | 00:20 TRX Row Neutre Iso + 10 TRX Row Neutre
MERCREDI , 3 sept. 2025
PUISSANCE | E3MOM 15
- 2 Hang Power Clean + 2 Power Clean @ 75-80%
FORCE | E2MOM 8
- 5 à 8 Chin-up
- 10 à 12 Bench Lying Leg Raise Hip Lift
ENDURANCE | Intervalles
2 séries
00:30 Sled Push
01:00 Repos
00:30 BikeErg
01:00 Repos
00:30 DB Hang Clean and Push Press
01:00 Repos
00:30 Skierg
01:00 Repos
JEUDI , 4 sept. 2025
FORCE | E3MOM 15
- 2+2 Back Squat Cluster @ 85-90%
HYPERTROPHIE | 3 x EMOM 6 ALT.
EMOM 6 ALT.
Min 0 | 16 DB Reverse Lunge Alt.
Min 1 | 12 à 15 TRX Row
01:00 Repos
EMOM 6 ALT.
Min 0 | 12 à 15 KB Goblet Squat Heels Elevated
Min 1 | 12 à 15 Cable Rope Triceps Pushdown
01:00 Repos
EMOM 6 ALT.
Min 0 | 10/10 DB 1-Leg Hip Thrust
Min 1 | 12 à 15 Roller Knee Tuck
VENDREDI , 5 sept. 2025
PUISSANCE | E2MOM 10
- 2 Power Snatch Trois Positions @ 70-75%
FORCE | E3MOM 15
- 5 BB Floor Press
- 10/10 Split Stance Cable Pallof Press
ENDURANCE | AMRAP 8
- 5 Devil's Press
- 10 DB Thruster
- 30 Mountain Climber
En équipe de deux. Chacun son round.
SAMEDI , 6 sept. 2025
PUISSANCE | E2MOM 10
- 5 Partner Seated MB Chest Pass
- 8 Side-to-Side MB Slam
FORCE | E3MOM 15
- 8 BB Romanian Deadlift
- 12 Band Pull-Apart
HYPERTROPHIE | INTERVALLES
3 Séries
00:35 Effort / 00:25 Repos
- DB Lateral Raise
- Cable Rope Biceps Curl
- Band Triceps Pushdown
DIMANCHE , 7 sept. 2025
PUISSANCE | E3MOM 15
- 3 Hang Clean and Push Jerk
ENDURANCE | Intervalles
1 Série
02:30 Max Cal Airbike
02:00 Repos
02:30 Max Cal Rameur
02:00 Repos
02:30 Max Cal BikeErg
02:00 Repos
02:30 Max Cal SkiErg
02:00 Repos
FINISHER | AMRAP 3
- 6 V-Sit / Knee Tuck
- 8 Lying Leg Raise
- 10 Abmat Sit-up