ATHLÉTIQUE / SEM. 3 nov. 2025
Lundi , 3 nov. 2025
PUISSANCE | EMOM 9 ALT.
Min 0 | 5/5 1-Leg Ball Slam
Min 1 | 5 Box Jump
Min 2 | 10 Lateral Plate Hop
FORCE | E3MOM 15
- 5/5 BB Front Lunge
- 00:30/côté Weighted Side Plank
HYPERTROPHIE | EMOM 12 ALT.
- 8/8 1-Leg Roller Leg Curl
- 10/10 Cable Half-Kneel 1-Arm Row Neutre
- 12 Hanging Leg Raise
Mardi , 4 nov. 2025
FORCE | E2MOM 16 Alt.
- 8 Bench Press @ 70-75%
- 10 TRX Sled Row
ENDURANCE | Intervalles (20:00)
4 Séries
00:30 Effort / 00:30 Repos
- DU/SU
- Wallball
- BikeErg
- SkiErg
- Russian KB Swing
Mercredi , 5 nov. 2025
PUISSANCE | E3MOM 15
- 3 Split Jerk
- 10 Jump Lunge
FORCE | E3MOM 12
- 5/5 BB Staggered Stance Deadlift From Pins
- 8/8 Half-Kneel 1-Arm DB Press Neutre
HYPERTROPHIE | AMRAP 8
- 15 Cable Rope Triceps Extension
- 12 Standing DB Curl Neutre
- 9 Bench Lying Leg Raise Hip Lift
Jeudi , 6 nov. 2025
PUISSANCE | E2MOM 14
- 1 Power Snatch Trois Positions @ 70-75%
FORCE | E2MOM 10
- 4 à 7 Pull-up
ENDURANCE | AMRAP 10
- 150m Rameur
- 15 Push up
Vendredi , 7 nov. 2025
FORCE | E3MOM 15
- 6 Back Squat Paused @ 70-75% (2/3/1/1)
HYPERTROPHIE | 2 x EMOM 9 ALT.
EMOM 9 ALT.
Min 0 | 12 BB Hip Bridge
Min 1 | 15 DB Bench Press Neutre
Min 2 | 20 Abmat Sit-up
01:00 Repos
EMOM 9 ALT.
Min 0 | 12 Roller Pike
Min 1 | 16 KB Gorilla Row
Min 2 | 20 Band Pull-Apart
Samedi , 8 nov. 2025
PUISSANCE | E2MOM 12
- 3 Power Clean @ 70-75%
FORCE | E2MOM 10
- 8 BB Strict Press
ENDURANCE | EMOM12 Alt.
- 8 à 15 Cal Skierg
- 8 à 15 Sprawl
- 15 à 30 Russian KBS
- Repos
Dimanche , 9 nov. 2025
PUISSANCE | EMOM 12 ALT.
- 6 DB Squat Jump
- 10 Band KB Swing
- 10 Skater Jump
FORCE | E3MOM 12
- 8 BB Hip Bridge
- 10/10 Cable Pallof Press
HYPERTROPHIE | E2MOM 12 ALT.
Min 0 | 8+8+Max Rope Triceps Pushdown (Dropset)
Min 2 | 8 DB Curl Pronation + 8 DB Curl Supination + 8 DB Curl Neutre