COMPOSITION / SEM. 25 nov. 2024
lundi , 25 novembre 2024
BLOC 1 | E3MOM 18 Alt
Min 0 |
12/12 1-KB Bulgarian Split Squat
15 TRX Face Pull
Min 3 |
20 Wall Sit Plate Front Raise
16 DB Renegade Row
BLOC 2 | AMRAP 14
- 20 Paused 1-Leg Glute Bridge Alterné
- 20 Band Triceps Extension
- 20 Feet Elevated Weighted Crunch
- 20 DB Curl Alterné (Hold at Top)
MARDI , 26 novembre 2024
BLOC 1 | EMOM 12 ALT.
- 10/10 1-Arm DB Row
- 15 KB Goblet Squat Heels Elevated
- 15 Band Knee Tuck
BLOC 2 | E3MOM 12
- 10/10 1-Arm Lying DB Press
- 12 KB Goblet Goodmorning
- 10/10 Side Plank Rotation
BLOC 3 | 3-4 séries
- 12 DB Bent-Over Reverse Fly
- 12 DB Lateral Raise
- 0:45s Hollow Hold
(TC: 8:00)
MERCREDI , 27 novembre 2024
BLOC 1 | E3MOM 12
- 12 Paused BB Hip Bridge
- 12/12 Half-Kneel 1-Arm DB Press
BLOC 2 | E3MOM 12
- 12/12 FFE DB Split Squat
- 10/10 1-Leg Hamstring Bridge
- 15 TRX Row Prise Neutre
BLOC 3 | AMRAP 8
- 10/10 Pallof Press
- 12 Lying Leg Raise
- 15 Crunch Feet on Bench
JEUDI , 28 novembre 2024
BLOC 1 | E3MOM 12
- 12 Close Grip BB Bench Press
- 15 KB Goblet Squat Heels Elevated
BLOC 2 | EMOM 12 Alt.
- 20 Chest-Supported DB Row Alt.
- 20 KB Goblet Reverse Lunge Alt.
- 10 Ab Roll-out
BLOC 3 | 3 séries (8:00)
- 10 TRX Triceps Extension
- 15 DB Curl Prise Neutre
- 0:30/côté Side Plank
VENDREDI , 29 novembre 2024
BLOC 1 | EMOM 12 Alt.
- 10/10 1-KB Bulgarian Split Squat
- 10/10 DB Gorilla Row
- 12-15 Roller Leg Curl
BLOC 2 | E3MOM 12
- 10/10 1-KB 1-Leg RDL
- 12 Standing DB Press Neutre
- 15 Roller Knee Tuck
BLOC C | 3 séries (6:00-8:00)
- 15/15 Miniband Side Plank Glute Clam
- 20 Miniband Hip Bridge
- 0:45 Hollow Hold
SAMEDI , 30 novembre 2024
BLOC 1 | E3MOM 12
- 12-15 BB Strict Press
- 15-20 2-DB Sumo Squat
BLOC 2 | E3MOM 12
- 12-15 Inverted Row Prise Supination
- 8/8 KB Goblet 1-Leg Squat to Box
- 12-15 Plate Front Raise
BLOC 3 | For Time
18-15-12-10-8
- Push Up
- KB Curl
Time Cap: 6:00
DIMANCHE , 1er décembre 2024
BLOC 1 | E2MOM 16 Alt
Min 0:
- 16 KB Goblet Curtsy Lunge (8/8)
- 10/10 1-Arm TRX Row
Min 2:
- 8/8 1-DB Lateral Squat
- 10/10 Glute Bridge 1-Arm DB Press
BLOC 2 | EMOM 12 Alt.
- 10/10 Paused 1-Leg Glute Bridge
- 15 DB Triceps Extension
- 15-20 Lying Leg Raise
BLOC 3 | Tabata 4:00
Tabata Alterné
4 séries
0:20 | Side Plank Droite
0:10 | Repos
0:20 | Side Plank Gauche
0:10 | Repos