ATHLÉTIQUE / SEM. 22 sept. 2025
Lundi , 22 sept. 2025
PUISSANCE | E2MOM 10
- 5 Partner Seated MB Chest Pass
- 8 Side-to-Side MB Slam
FORCE | E3MOM 15
- 6 BB Romanian Deadlift
- 12 Band Pull-Apart
HYPERTROPHIE | INTERVALLES
3 Séries
00:35 Effort / 00:25 Repos
- DB Lateral Raise
- Cable Straight Bar Biceps Curl Supination
- Band Triceps Pushdown
Mardi , 23 sept. 2025
PUISSANCE | E3MOM 15
- 2 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
Mercredi , 24 sept. 2025
PUISSANCE | EMOM 8
- 15m Sled Sprint
FORCE | E3MOM 15
- 5 Box Squat
- 5 Box Jump
HYPERTROPHIE | EMOM 12 ALT.
- 12 à 15 TRX Row Supination
- 12 à 15 Standing DB Curl Supination
- 12 à 15 Close Grip Push Up
- 12 à 15 Cable Rope Triceps Pushdown
Jeudi , 25 sept. 2025
FORCE | E3MOM 15
- 6,5,4,3,3 Bench Press
- 6 Lying MB Chest-Pass
ENDURANCE | Intervalles (18:00)
6 séries + 02:00 Repos
00:15 Airbike
00:15 Repos
6 séries + 02:00 Repos
00:15 SkiErg
00:15 Repos
6 séries + 02:00 Repos
00:15 Sled Push
00:15 Repos
6 séries + 02:00 Repos
00:15 DU/SU
00:15 Repos
Vendredi , 26 sept. 2025
PUISSANCE | E3MOM 15
- 5 Push Press
- 8 Ball Slam
FORCE | E3MOM 12
- 5 Deadlift From Pins
- 4 Broad Jump
HYPERTROPHIE | AMRAP 6
- 12 Standing DB Press Neutre
- 12 Plate Front Raise
- 12 Band Pull-Apart
- 20 Abmat Sit-up
Samedi , 27 sept. 2025
PUISSANCE | E3MOM 15
- 4,3,3,2,2 Power Clean
FORCE | E2MOM 10
- 8 BB Pendlay Row
- 8 Roll-Out / 12 Roller Knee Tucl
ENDURANCE | 2 x AMRAP 3
AMRAP 3
- 4 Burpees
- 6 Jump Squat
- 8 V-Sit / Lying Leg Raise
02:00 Repos
AMRAP 3
- 4 Sprawl
- 6 Airsquat
- 8 V-Sit / Lying Leg Raise
Dimanche , 28 sept. 2025
FORCE | E3MOM 15
- 5 Back Squat
- 10 MB Skater Jump
HYPERTROPHIE | 3 x EMOM 6
EMOM 6
- 12 à 15 DB Bench Press Pronation
01:00 Repos
EMOM 6
- 12 à 15 BB/DB Hip Thrust
01:00 Repos
EMOM 6
- 12 à 15 Bench Lying Leg Raise Hip Lift