COMPOSITION / SEM. 10 mars 2025
lundi , 10 mars 2025
BLOC 1 | E3MOM 15
- 12 Close Grip Bench Press
- 15 DB Bent-Over Row Supination
BLOC 2 | E3MOM 12
- 8/8 Skater Squat/TRX Skater Squat
- 8/8 1-Leg Hip Thrust
- 30 Crunch Side-to-Side Heel Touch
BLOC 3 | EMOM 9 Alt.
- 20 Band Triceps Pushdown
- 15 Prone Y-Press
- 15 DB Standing Curl Neutre
MARDI , 11 mars 2025
BLOC 1 | E2MOM 16 ALT.
Min 0:
12 Bench Dip
15 Band Row Pronation
Min 2:
10 DB Standing Arnold Press
10/10 KB Split Stance Row
BLOC 2 | E3MOM 12
- 10/10 DB Goblet Split Squat
- 20 Band Psoas March
BLOC 3 | AMRAP 6-8
- 12 Hollow Hold Plate Press
- 10/10 Side Plank Rotation
- 20 Glute Bridge March
MERCREDI , 12 mars 2025
BLOC 1 | EMOM 12 Alt.
- 10 Goblet Goodmorning Banded Hip
- 00:20/côté 1-Leg Wall Sit
- 12 Crunch MB Pass
BLOC 2 | E3MOM 12
- 12 Glute Bridge DB Floor Press
- 12 TRX Row Neutre
- 15 Roller Knee Tuck
BLOC 3 | AMRAP 12 (2x2)
- 50 Band Triceps Pushdown
- 40 Close Grip Push Up
- 30 DB Curl to Press
JEUDI , 13 mars 2025
BLOC 1 | E3MOM 15
- 12/12 DB 1-Leg Hip Thrust
- 8/8 KB Goblet Split Squat FFE (5/0/1/0)
BLOC 2 | E3MOM 12
- 12 BB Strict Press
- 10/10 DB Gorilla Row
- 12 Lying Leg Raise
BLOC 3 | AMRAP 8
- 8 Roll-out / 15 Roller Knee Tuck
- 12/12 Side Plank Hip Abduction
- 15 Band Face-Pull
VENDREDI , 14 mars 2025
BLOC 1 | E3MOM 15
- 8 Chin-Up
- 15 DB Bench Press Pronation
- 30 Bicycle Crunch
BLOC 2 | E3MOM 12
- 15 KB Goblet Squat
- 10/10 TRX 1-Leg Curl
BLOC 3 | AMRAP 10
- 15 Standing DB Curl Prise Supination
- 12 KB Overhead Triceps Extension
- 00:45 Hollow Hold
SAMEDI , 15 mars 2025
BLOC 1 | E3MOM 12
- 10/10 LM Curtsy Lunge
- 12 Bench Knee Tuck
- 15 Hip Bridge MB Squeeze
BLOC 2 | E3MOM 15
- 12/12 LM Split Stance 1-Arm Press
- 12 TRX Row Prise Neutre
- 10 DB Jackknife
BLOC C | AMRAP 10
- 8 TRX Y-Raise
- 12/12 Band Plank Leg Raise
- 15/15 Band Lateral Walk
DIMANCHE , 16 Mars 2025
BLOC 1 | E3MOM 15
- 10 Close Grip Bench Press (5/0/1/0)
- 20 DB Bent-Over Row Alt.
BLOC 2 | E3MOM 12
- 10/10 KB Goblet 1-Leg Squat to Box
- 12 DB Hamstring Bridge
- 20 Lying Straight Leg Toe Touch
BLOC 3 | EMOM 9 Alt.
- 20 Band Biceps Curl
- 15 Plate Front Raise
- 15 Lying DB Triceps Extension