WOD View 2

Posted: 16/11/2021 0 Comment

Vogue Fitness | Yas Marina

Metcon

"3 sets:
10-12 DB floor press
10-12 Strict pull up
10-12 DB Z press

EMOM x20
1- 12/15 Cal Ski
2- 10-12 DB Box Step Overs
3- 10-15 Burpee Touch
4- 10-12 DB S2OH"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

Metcon

"5 rounds
400m run
15 Dual DB power clean (2x50/35)
15 Burpee over DB "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

30 double under
10 Squat Clean at 6 RPE
30 Double under
8 Squat Clean at 7 RPE
30 Double under
6 Squat Clean at 8 RPE
30 Double under
3 Squat Clean at 9 RPE
"
"For Time
3 Rounds
21 Wallballs
15 Bar over Burpees
9 Hang Power Cleans @ 135/95

10 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

CrossFit

"Teams of 3

AMRAP x30

Max Calorie Bike

P1- Cal Assault Bike
P2- 3-5 Wallwalks + 20 DB Snatch
P3- Rest

P2 is the time keeper"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | JLT

Metcon

"Cardio Blast"

40 Min AMRAP

5-10-15-20…. + 5 Each Set

Cal Row
Cal Bike
Cal Ski
Abmat Sit-Ups

*200m Run After Each Set"

Vogue Fitness | JLT

Metcon

"Partner WOD"

Buy In: Lake Run

Then:
50cal Ski
50 Box Jump Over
50 Synchro Hang Snatch
40cal Ski
40 Burpee Box Jump Over
40 Synchro DB Hang C&J
30cal Ski
30 Box Jumps
30 Synchro SA DB Thrusters
20cal Ski
20 Burpee Pull-Ups / Burpee To Bar
20 Synchro SA OH Lunges

Cash Out: Lake Run

TC: 45 Min

Vogue Fitness | JLT

CrossFit

Back Squats

Every 3:00 x 4

8 Reps @ 60-70% of 1RM

Superset with:

12 Dual DB Reverse Lunges

“Malaka”

2 Min ON / 2 Min OFF x 4

21/16 Cal Row
AMRAP
Thrusters @ 95/65

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | Al Ain Mixed

Speciality

- Gymnastics -

* Butterfly
*Ring Dip
* Pistol

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Speciality

- Olympic Weightlifting -

* Clean Deadlift
* Hang Squat Clean
* Full Squat Clean

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

Min 1: Wallballs
Min2: Sumo Deadlift High-Pulls (75/55)
Min 3: Box Jumps
Min 4: Push Press (75/55)
Min 5: Cal Row
Min 6: Rest

Core

3 Rounds:
20 Sit-Ups
20 Tuck Ups With A Plate
20/20 Flutter Kicks

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

Min 1: Wallballs
Min2: Sumo Deadlift High-Pulls (75/55)
Min 3: Box Jumps
Min 4: Push Press (75/55)
Min 5: Cal Row
Min 6: Rest

Core

3 Rounds:

20 Sit-Ups
20 Tuck Ups With A Plate
20/20 Flutter Kicks

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 4:30pm class

30s on 30s off for 30 Minutes:
Calorie bike
Calorie row
Calorie ski

*Aim for consistent calories

Vogue Fitness | Marina Mall

Speciality

-GYMNASTICS-

05/03 Handstand Walking

Mobility
Wrists
PVC Shoulder flexion (boxes)
Thoracic (Wall Ball + plate)
2 RFQ
10m plate OH carry (wrist extension)
10 hollow rocks
5 hollow to superman roll

DRILLS
Box / Wall Facing HS holds
Weight transfer (on wall or box)
Kick up walk to wall
Plate walks (push)

PRACTICE (10 mins)
RX: x distance hs walk x5 (6m)
Partner assisted PVC walks
Rest as needed

Accessory Circuit
20 plank plate walks (protracted)
30s arch hold
10-20s 90° half pull ups hold (hollow)

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | JLT

CrossFit

Gymnastics

EMOM 12

1. 1-5 SHSPU / 10 Dual DB Z-Press
2. 20 Alt V-Ups
3. 12 Alt KB Gorilla Rows
4. 40s Plank

“The Devil Wears Prada”

6 Rounds For Time:

200m Run
12 Pull-Ups
9 SA Devils Press @ 50/35
6 HSPU

TC: 16 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Power clean prep 5 sets building to 55/60% E90s
1 pause clean high pull (3 sec to mid thigh)
1 pause power clean into front squat
1 power clean with 2 sec pause in catch

B) Power Clean
15 minutes to find heavy single rep for the day
- the aim is to lift heavy but also lift well!

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Power clean prep 5 sets building to 55/60% E90s
1 pause clean high pull (3 sec to mid thigh)
1 pause power clean into front squat
1 power clean with 2 sec pause in catch

B) Power Clean
15 minutes to find heavy single rep for the day
- the aim is to lift heavy but also lift well!

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | JLT

Metcon

“Bert”

50 Burpees
400m Run
100 Push-Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-Ups
400m Run
50 Burpees

TC: 50 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | JLT

CrossFit

“Double Trouble”

3 Rounds:
10 BBJO
20 DBL DB Hang C&J @ 50/35
30 Cal Bike
20 DB FR+OH Lunges @ 50/35
10 Wallwalks

Then:

2 Rounds:
30 T2B
20 DBL DB Step Overs
10 Synchro Burpees
20 DBL DB S2OH
30 Cal Bike

TC: 40 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Nothing Crazy

Amrap 20

10 Strict Pull Ups
20 Goblet Rev Lunges
30 Ab mat sit ups
60 Double under's

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

3 Rounds

750/600m Row
40 Wall Balls 20/14
30 V-Ups
15 Sand bag/ 20 D-Ball Cleans 45/35

Rest 2min between rounds

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 sets

10 Dual DB hang clean and jerks
15Push ups
30 Double unders

Rest 1:1

TC17

Cash out
80/60 Ring rows
Every break 12 DB Floor press

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

AMRAP (with a Partner) in 20 minutes

2 Shuttle Runs
4 Dumbbell Deadlifts (2x50/35 lb)
6 Burpee over DB's
2 Farmers carrys (2x50/35 lb)

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

4 Rounds

AMRAP 5

20 Push Ups
6/6 DB Hang Squat Clean 50/35
15/10 Cal Bike

Rest 2

Odd rounds work down

Even rounds work up

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Yas Marina

CrossFit

"24.2

TBA"
"OPTIONAL FINISHER

TBA"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

In a 6 minute minute window:
400m run
500m Row or Ski
Max Distance Ski or Row

*rest 2 minutes

x 5 sets "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Handstand Hold

Wod:

90s on / off x 5 rounds:
12 Alt hang DB clean and jerk 50/35lbs
8 burpees to rig
Max calorie ski

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

10 minutes to build to a heavy single
Hang Snatch

-then-

EMOM for 5 minutes:
1 at 80% of todays heavy single "
"AMRAP 10:
10 Deadlift (225/155)
10 box jump (24/20)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | RAK Mixed

WOD

Upper body:

Dumbell Bench press:
4 x 20 ALT Reps
(DB Stays up the whole time)

Wod:

EMOM x 15
16/12 Calorie bike
1 Round of strict Cindy (5 pull ups, 10 push ups, 15 squats)
30m Sandbag carry
Rest

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics

EMOM for 10 minutes
1. 5-10 Strict Pull up
2. 5-10 Strict HSPU
"
"For time:
400m run
40 TTB
400m run
30 TTB
400m run
20 TTB

*time cap: 16 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | RAK Mixed

WOD

Squat Snatch:

EMOM x 10: 1 Squat snatch w/2s pause @ 75%

Power clean and jerk:

EMOM x 10: 3 reps (No Touch and go) at 50%

Wod:

Amrap 5:
30 crossovers / double unders
7 hang power snatch 95/65lbs

Rest 2 minutes

Amrap 5:
30 crossovers / double unders
7 front squats 95/65lbs

Vogue Fitness | Yas Marina

CrossFit

"Strength

Back Squat
5-3-2-1-1-1-1-1

*building to a heavy single

**perform a set every 2 minutes "

"EMOM for 15 minutes
1. 20-25 Wall Ball
2. Max cal AB
3. Rest"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 5:30pm

3 Rounds:
3 Snatch grip deadlift
3 Snatch high pull
3 muscle snatch
3 tempo OHS
3 Snatch balance with 3s pause in bottom

Squat Snatch:

EMOM x 10: 1 Squat snatch w/2s pause @ 75%

Power clean and jerk:

EMOM x 10: 3 reps (No Touch and go) at 50%

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Handstand Hold

Wod:

90s on / off x 5 rounds:
12 Alt hang DB clean and jerk 50/35lbs
8 burpees to rig
Max calorie row

Vogue Fitness | RAK Ladies

WOD

Upper body:

6 x 2 Strict Press
1x ME Push Press

Wod:

EMOM x 15
12/9 Calorie bike
1 Round of Cindy (5 pull ups, 10 push ups, 15 squats)
30m farmers carry
Rest

Vogue Fitness | RAK Ladies

WOD

Deadlift speed reps:

12 Minute EMOM:
3 reps @ 55% of 1RM

Wod:

Amrap 5:
30 crossovers / double unders
7 hang power snatch 95/65lbs

Rest 2 minutes

Amrap 5:
30 crossovers / double unders
7 front squats 65lbs

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

4 minutes on / 2 minutes rest:
Buy in: 400m ski
Amrap:
30 plank shoulder taps
30 mountain climbers
15 slam balls

4 minutes on / 2 minutes rest:
Buy in: 100 single unders
Amrap:
20 medball sit ups
20 wall balls

X3 rounds of each ALT.

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Body building circuit:

45s DBL DB squats 15s rest
45s DBL DB Deadlift 15s rest
45s Glute bridge 15s rest
45s DBL DB curtsy lunges 15s rest
45s DBL DB step ups 15s rest
45s DBL DB calf raises 15s rest
45s squat pulse 15s rest
1 minute bike
2 minute rest
X3

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Tabata:

40s on 20s off x 32 Minutes:
ME Burpees
ME Lunges
ME A jumps
40s Plank
ME battle ropes
ME Deadlift
Max cals Bike
40s Wall sit

Vogue Fitness | Marina Mall

CrossFit

"3 Rounds, For Calories in 34 minutes"

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 3:

5 x 1 x 80%

Go every 90s

""From the Ground Up""

12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20''
2-4-6-8-10-12 Dual DB Step-Overs 24/20'', (50/35lb, 22/16kg)
10-20-30-40-50-60 Double Under's

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

CrossFit

Fron the Rack 15mins

Build to heavy for complex

1 Front Squat + 1 Jerk

Every 2 x 5
25 Wall Balls
Max Cal Row

Score Cal Row

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Marina Mall

CrossFit

Pulling Strength Week 2

Weighted Pull ups

5 x 3

Go every 2:30

RANDY

75 power snatch for time 75/55

TC10

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Rabdan

WOD

ADRENALINE
Pull up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

Max set of Strict Pull-ups

EMOM 8
1) 50% of strict pull ups
2) 30s Hollow hold

""Eros""

4 Rounds

15 wall balls
15 pull ups
15 wall balls

Rest 2 mins

Vogue Fitness | Rabdan

WOD

MAYHEM
""Banjo""

Team of 2 IGYG

200 Cal Row
EVERY swap 10 Synchro Plate Ground to
overhead

150 Push ups
EVERY swap 10 synchro situps

100 V ups
EVERY swap 15 synchro DB Push press

50 Cal Ski
EVERY swap 2 Syncro wall walks

TC: 34 mins

Vogue Fitness | Rabdan

WOD

HYBRID
""Back with a Bang""

5 Rounds

10 DB Devils Press (Single Arm)
20 HR Push ups
30 Wall Balls
400m Run

TC:32 mins

Vogue Fitness | Rabdan

WOD

UNITE
Strength

Every 90s x 6

1) 10-12 Banded Tricep Push down + max set of Strict chin up

2) 10-12 Hammer Curl + Max set
push ups

""Tag you're it""

60 Dumbbell Snatches
60 Burpee Box Jump overs
40 Dumbbell Snatches
40 Burpee Box Jump overs
20 Dumbbell Snatches
20 Burpee Box Jump overs

TC: 25 mins

Vogue Fitness | Rabdan

WOD

MAYHEM
""Swapsies""

Team of 2

On Minute 0 and after every round 400m run
together

A) 3k/2.7k Ski
After every break P1 completes
1 Round DT
DT=
9 Double Dumbbell Deadlift
6 Double Dumbbell Front Squat
3 Double Dumbbell STOH

B) 3k/2.7k Row
After every break P1 completes
1 Round of Cindy
Cindy=
5 Pull up
10 Press up
15 Situp

TC: 30 minutes

Vogue Fitness | Al Ain Mixed

Metcon

27-21-15-9-3

Pull Ups
Cal Row
Burpee Over Row
G-Squat 24/16

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Metcon

10-1
Angel Press 2 x 50/35

4 Farmers Carry
6/6 OH Lunge 50/35

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Metcon

3 Rounds

750/600m Row
40 Wall Balls 20/14
30 V-Ups
20 D-Ball Cleans 45/30

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 24/16

2. 6 Shuttle Run
12 Down Ups

Rest 2 Mins. Then Repeat

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

AMRAP

10-20-30-40-50-60-70...
Cal Bike
12 DB Snatch (sync)
14 TTB
60 Skipping/30 DU

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

Metcon

E3MOM

12 Box Jump Overs
10/7 Cal Ski
8 Burpee KB Deadlift 2x16/12

(Work your way back up on next round)

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Yas Marina

Metcon

"1. EMOM for 9 minutes
1. 30s DB skull crusher
2. 30s Dual DB hammer curl
3. 30s Push up

2. For time:
50-40-30-20-10
KB swing
10-20-30-40-50
cal AB

*time cap: 20 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

Metcon

"With a partner

AMRAP 30
2 rounds
100 alt DB snatch (50/35)
80/60 cal Ski
60 Box jump w/ step down (24/20)
40 TTB / Knee raise

- In remaining time -

Max Single DB box step over "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

Metcon

"9-15-21-27
cal AB or Row
Wall Ball (20/14)
Dual DB farmer lunge (2x50/35)

*2 lap run after each set

*rest 3 minutes, then repeat in reverse

*time cap: 30 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Marina

Metcon

"In a 6 minute window:
800m Run
Max burpee box jump (24/20)

*rest 2 minutes

In a 5 minute window:
50/40 cal Row
- AMRAP -
10 Dual DB thruster
10 Burpee

*rest 2 minutes

x2"

"NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

Metcon

"

4 Sets
12 Cal Bike
10 Jumping Lunges
10 Heavy Slams
10 Jumping Lunges
12 Cal Bike

Rest 3 Mins between sets

GO HARD - GO FAST!

25-30 Min Cap

L1-25lb
L2- 35lb
L3- 45lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

Metcon

"

4 Min Window
24 Cal Row
AMRAP ...
12 KB Sumo DL High Pulls
12 V-Ups

Rest 2 Mins

4 Min Window
24 Cal Ski
AMRAP...
6/6 KB S2OH
12 KB Goblet Squats

Rest 2 Mins
x2

(22 Mins Total)

Finisher - EMOM x10
1- 30s Max Cal Row
2- 30s Max Cal Ski"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY!

In Pairs

50-40-30-20-10

DB Hang Snatch
Alternating Box Jumps
DB Hang Clean & Jerk
Synchro Sit Ups

25 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

Metcon

"

Individual Workout

For Time

a) 50 Cal Row
40 Hanging Knee Raises / V-Ups
30 DB Thrusters

Rest 2 Mins

b) 30 DB Thrusters
40 Hanging Knee Raises / V-Ups
50 Cal Row

Rest 2 Mins

AMRAP in remaining time...

20 DB Russian Twists
15
10 Kick Back Burpees

30 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

Metcon

"

In 2 Min Window
15 Cal Bike
Max Burpee Box Jumps

Rest 1 Min
x4

(12 Mins Total)

Rest 3 Mins

In 2 Min Window
12-15 DB Box Step Ups @2xDB
Max Cal Bike

Rest 1 Min
x4

(12 Mins Total)

Optional Finisher -
Max Top Plank
*Every time you break - 5 Cal bike sprint

5 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
Clean & Jerk"

"

In Pairs

Buy in- 1500m Row
*Every swap 15 Synchro Air Squats

--------------

10 Rounds (5 Each) YGIG Per Round

6-4-2
Power Cleans
Front Squats

--------------

Buy out- Max Metre Row

(30 Min Cap)

L1- 35lb
L2- 55lb
L3- 75lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

EMOM x6
High Hang Power Snatch +
Hang Squat Snatch

"

In 4 Mins
400m Row
15 Power Snatch
Max Bar Facing Burpees

Rest 2 Mins
x3

(18 Mins Total)

L1- 35lb
L2- 55lb
L3- 65lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS
Team Workouts

10-15 Min Skills Practice

Pull-ups
- Jumping Pull-ups
- Kipping Pull-ups
- Butterfly Pull-ups (If applicable)

HSPU
- HR Push Ups
- Piked HSPU
- HS Hold
- HSPU (Bottom to top)
- HSPU

"

With a partner

70 Box Jump Overs
24 Cal Bike

60 Pull-ups / Jumping Pull-ups
24 Cal Bike

50 Burpee to target
24 Cal Bike

40 HSPU / DB S2OH
24 Cal Bike

(20 Min Cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY !

EMOM x 10
3 Back Squats

- increase weight from 2 weeks ago
- ⁠should be approx 50-60%

IN 12 MIN WINDOW
40 Cal Bike

Into….

AMRAP…
15 Empty Bar thrusters
10 Empty bar Front Rack Lunges
5 wallwalks/ inchworm double push up

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | JLT

CrossFit

"VIEWS"

Buy in : 1200m Run

3 Rounds:

200m KB Famers Carry 24/16
20 Burpee Box Jumps
30 Sit Ups
40 Hollow rocks

Cash Out: 1200m Run

Vogue Fitness | JLT

CrossFit

"PEACHY SATURDAY 4.0 "

Every 3 Mins X 5

Barbell Back Rack Revese Lunges

4 Sets of 18 Total Reps
(Alternating Steps)
Heavier than last week

Superset with:

DB Glute Bridges
5 Sets of 6/6 Reps (HAP)

"ME GUSTA"

EMOM 20

Min 1: 8-10 DB Bench Press (HAP)
Min 2: 8/8 Single ARM DB Row (HAP)
Min 3: 8/8 Side Plank Pulses
Min 4: 20-25 Hollow Rocks

Vogue Fitness | Yas Ladies

CrossFit

"

CROSSFIT OPEN 24.1

All Morning + Evening CrossFit open Classes"

Optional Finisher

EMOM x12
1- 45s Plank Drag Throughs
2- 45s Tuck Ups
3- 45s Gorilla Rows
4- Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

EMOM 9
1) 30s Dead Hang
2) Max Negative Pull ups
3) 30s Hollow

""Nicole""

AMRAP 20

400m Run
Max Set Of Pull Ups

Vogue Fitness | Al Raha

WOD

MAYHEM

""Daniel""

“With heavy hearts we dedicate this
workout to Army Sgt. 1st Class Daniel Crabtree.
To Daniel’s family and friends, we express our
sorrow; to his wife Kathy and daughter Mallory,
we tearfully acknowledge your loss as the true
cost of freedom. Fair Winds, Daniel.”

For Time
50 Pull-Ups
400 Meter Run
21 Double Dumbbell Thrusters
800 Meter Run
21 Double Dumbbell Thrusters
400 Meter Run
50 Pull-Ups

TC: 25 mins

Core Finisher:
EMOM 6
1) 20 Russian twists
2) 15 Plate Situps"

Vogue Fitness | Al Raha

WOD

HYBRID

""PD Savage""

With a Partner

3 Rounds

1000m Ski
30 HR Push-Ups
20 Single Arm Devils Press
30 HR Push-Ups
1000m Row

TC:30 mins

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 9

1) 30s Double KB Front Rack Box Step Up
2) 20s Single KB Reverse Cursty Lunge R +
20s Single KB Reverse Cursty lunge L
3) 30s Top Plank

""Time Flies""

EMOM 20

1) 15/12 Cal Bike
2) 40s Max DU/SU
3) 12 Box Jump Over
4) 15 KB Swing
5) Rest

Vogue Fitness | Al Raha

WOD

MAYHEM

""The CIA Seven""

7 Rounds For Time
7 Handstand Push-Ups
7 Double DB Thrusters
7 Toes To Bar
7 Double DB Deadlifts
7 Burpees
7 Kettlebell Goblet Squats
7 Pull-Up

TC:30 mins

Vogue Fitness | Al Raha

WOD

CrossFit Open 24.1

For time:
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell

Vogue Fitness | RAK Ladies

WOD

Open workout 24.1;

For time:

21 DB LA Snatch 35lbs
21 lateral burpees over the DB
21 DB RA Snatch 35lbs
21 lateral burpees over the DB
15 DB LA Snatch 35lbs
15 lateral burpees over the DB
15 DB RA Snatch 35lbs
15 lateral burpees over the DB
9 DB LA Snatch 35lbs
9 lateral burpees over the DB
9 DB RA Snatch 35lbs
9 lateral burpees over the DB

15 Minute time cap.

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

7 ROUNDS

12 KB Swing 24/16
20 Jumping Lunges
15 Box Jump Overs
20 Push Ups

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

20 HSPU/30 Pike (2Mins. Cap)

EMOM 5
10/7 Cal Bike

On The 5Mins. Mark Complete

20 HSPU/30 Pike (3min Cap)"

WOD

Every 5Mins. Complete

30/22 Cal Bike
10 Angel Press 60/40
10/5 HSPU

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Hips to Bar (banded)
Then
5-10 B-MU (Banded Optional)

30 HS Hold Shoulder Taps
HS Hold Freestanding against wall
HSW Practice

WOD

9-6-3

B-MU/ x2 Pull Ups

18-12-6
DB Snatch 50/35

10m HSW/ 3 Wall Walks

TC : 10 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

Every 10Mins. Complete

2 ROUNDS

20 Power Cleans 95/65
20/14 Cal Bike
20 BOB
20/14 Cal Ski

(2nd 10min- 16 PC @ 115/75)
(3rd 10min- 12 PC @ 135/85)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIE/SKILL

ANNIE

50-40-30-20-10

DU
Sit Ups

Scale options for DU
1. (25-20-15-10-5)
2. (18-15-12-9-6)

WOD

AMRAP

Open 19.1

19 Wall Balls 20/14
19/14 Cal Row

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

10 Power Snatches 75/55
3 B-Muscle Ups/ 6 Pull Ups

From 10-15

Establish a 1RM Power Snatch

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

Metcon

10-1
Angel Press 2 x 35

4 Farmers Carry
6/6 OH Lunge 35

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

AMRAP

8-16-24-32-40-48-56....
Cal Bike
12 DB Snatch (sync) 35
14 TTB
60 Skipping/30 DU

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 16

2. 6 Shuttle Run
12 Down Ups

Rest 2 min Then Repeat

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

Metcon

3 Rounds

600m Row
40 Wall Balls 14
30 V-Ups
20 D-Ball Cleans 30

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

Metcon

E3MOM

12 Box Jump Overs
7 Cal Ski
8 Burpee KB Deadlift 2x12

(Work your way back up on next round)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Hips to Bar (banded)
Then
5-10 B-MU (banded optional)

30 HS Hold Shoulder Taps
HS Hold Freestanding against wall
HSW Practice

WOD

9-6-3
B-MU/ x2 Pull Ups

18-12-6
DB Snatch 35

10m HSW/ 3 Wall Walks

TC: 10Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

Every 10min Complete

2 Rounds

20 Power Cleans 65
20/14 Cal Bike
20 BOB
20/14 Cal Ski

(2nd 10min- 16 PC @ 75)
(3rd 10min- 12 PC @ 85)

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIE/SKILL

"ANNIE"

50-40-30-20-10

DU
Sit Ups

Scale options for DU
1. (25-20-15-10-5)
2. (18-15-12-9-6)

WOD

AMRAP

Open 19.1

19 Wall Balls 14
14 Cal Row

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

10 Power Snatches 55
3 B-Muscle Ups/ 6 Pull Ups

From 10-15

Establish a 1RM Power Snatch

TC:15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

Vogue Fitness | Marina Mall

CrossFit

24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)
1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

-Rest 5 Mins-

Teams of 2

0-10 minutes

2500m/2000 row

10-20 minutes

6 rounds
20 partner wall balls
30 partner situps

20-30 mins

2500m/2000m ski

30-40 mins

5 rounds
20 synchro burpees
10 synchro Hang dumbell C+J"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Individual Workout

2 Rounds
400m run
500m/400m Row

Straight into

2 Rounds
500m/400m Row
20 DB Walking Lunges
10 Burpees

Straight into

2 rounds
400m run
30 HR Press-ups
1 Lap Farmers Carry

Buy out: 100 Wall Balls

TC: 35 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

In Pairs

3 sets
3 MIN AMRAP's
90s rest

A) 1100/900m C2B
Max partner wall balls

B) 1100/900m C2B
Max wall ball situps

C) 1100/900m C2B
Max burpee over partner"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 3

400m run together

200 cal bike (P1+P2)
15 Goblet squats (1DB)

400m run together

140 cal ski (P1+P2)
12 DB snatch (1DB)

400m run together

140 cal bike (P1+P2)
9 DB devils press

400m run together

200 cal Ski (P1+P2)
6 Single DB Man makers

400m run together

(50 min cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"Lower Focus

A) Knee-Hab
AMRAP 5
- 5/5 Lateral box step ups unweighted
- 10 Wall ball hamstring curls
- 10 Spanish squats

B) EMOM 15

1) Max distance seal walks 30s
2) Hollow hold 30s
3) 10 Alternating V-up
4) Max rep hanging knee raise
5) Rest

C) AMRAP 10

15 Row cals
10 Americal KB Swing
5 Burpess over KB"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

Vogue Fitness | Stamina

Stamina

Thurs-Rox

In pairs (YGIG unless stated otherwise)

Buy In: 2k Row / 1.8k Row

2 Rounds

200m Farmers carry (relay style) (100/100)
1k Ski/ 800m ski
400m run together
40 Wall balls

Buy out: 800m run together

TC: 32 mins

Vogue Fitness | JLT

CrossFit

"Morning Movement"

(Partner Workout)

AMRAP 40

2000/1500m Row
400m Run (Both)
100/80 Cal Bike

1500/1250m Row
400m Run (Both)
80/60 Cal Bike

1000/750m Row
400m Run (Both)
60/40 Cal Bike

Remaining Time:

Max Cal Row

From 6pm Onwards Crossfit Open 24.1
Just book Normally thru the App

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.2

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

4 Rounds
Every 5 mins alternate Between - 2 mins Rest between Sets

A) Buy in: 30/24 Cal Bike
AMRAP In the remaining time
15 DB Box Step Over 50/35# - 24/20”
12 DB Lunges (1DB)
9 Burpees

B) Buy in: 500m/400m Row
AMRAP in the remaining time
12 Wall Balls 20/14#
9 DB Thrusters
6 Burpee box jump over

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ghadeer

WOD

UNITE

Skill
Squat Clean Workshop

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

20 min AMRAP

40 DB Snatches 50/35#
30 Front Squats 95/65#
20/16 Cal Bike
10 Burpee Box Jump overs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill
Handstand Coaching

INDIVIDUAL WOD

6 Rounds For Time

15 wall balls 20/14#
15 pull ups
15 Dual DB STOH 50/35#

TC 18 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

A) 3000/2400m Row
After every break P1 completes
1 Round of
9 Deadlift 135/95#
6 Front Squat
3 STOH

B) 2400m Run
After every break P1 completes
1 Round of
5 Pull up
10 Press up
15 Situp

TC: 30 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

Vogue Fitness | JLT

Metcon

"Functional Mixer Remix "

EMOM 40

Min 1: 10-15 Cal Bike
Min 2: 10-12 DB Farmers Lunge
Min 3: 15-20 GHD SU / SU
Min 4: Sled Push + Pull
Min 5: 35-45s Forearm Plank

Vogue Fitness | JLT

CrossFit

"PUSH JERKS

4-4-3-3-2-2

Every 1:30 X 6

Start with the same load used last week
Now, we will be starting with 4's

Build up to a Heavy set of 2 Reps

"Heart Broken"
(Partner Workout)

Buy in:

400m Run With the KB

18-15-12-9-6-3

Syncro KB Swings 24/16kgs
Syncro Sit Ups

Cash Out: 200m Run

TC: 18

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

Vogue Fitness | JLT

CrossFit

Clean

Every 1:30 x 6

1 Hang Power Clean
1 Low Hang Power Clean
1 Power Clean

Build to AHAFA

“LoverBoy”

AMRAP 20

400m Run (Together)
20 Power Cleans @ 115/80
10 Synchro Burpees Over Bar
20 S2OH
10 Synchro T2B

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

29/02/2024

Vogue Fitness | Stamina

Stamina

Thurs-Rox

In pairs (YGIG unless stated otherwise)

Buy In: 2k Row / 1.8k Row

2 Rounds

200m Farmers carry (relay style) (100/100)
1k Ski/ 800m ski
400m run together
40 Wall balls

Buy out: 800m run together

TC: 32 mins

29/02/2024

Vogue Fitness | JLT

Metcon

"Functional Mixer Remix "

EMOM 40

Min 1: 10-15 Cal Bike
Min 2: 10-12 DB Farmers Lunge
Min 3: 15-20 GHD SU / SU
Min 4: Sled Push + Pull
Min 5: 35-45s Forearm Plank

29/02/2024

Vogue Fitness | JLT

CrossFit

"PUSH JERKS

4-4-3-3-2-2

Every 1:30 X 6

Start with the same load used last week
Now, we will be starting with 4's

Build up to a Heavy set of 2 Reps

"Heart Broken"
(Partner Workout)

Buy in:

400m Run With the KB

18-15-12-9-6-3

Syncro KB Swings 24/16kgs
Syncro Sit Ups

Cash Out: 200m Run

TC: 18

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

01/03/2024

Vogue Fitness | Al Raha

WOD

CrossFit Open 24.1

For time:
21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell

Time cap: 15 minutes
♀ 35-lb dumbbell
♂ 50-lb dumbbell

01/03/2024

Vogue Fitness | RAK Ladies

WOD

Open workout 24.1;

For time:

21 DB LA Snatch 35lbs
21 lateral burpees over the DB
21 DB RA Snatch 35lbs
21 lateral burpees over the DB
15 DB LA Snatch 35lbs
15 lateral burpees over the DB
15 DB RA Snatch 35lbs
15 lateral burpees over the DB
9 DB LA Snatch 35lbs
9 lateral burpees over the DB
9 DB RA Snatch 35lbs
9 lateral burpees over the DB

15 Minute time cap.

01/03/2024

Vogue Fitness | Marina Mall

CrossFit

24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

01/03/2024

Vogue Fitness | JLT

CrossFit

"Morning Movement"

(Partner Workout)

AMRAP 40

2000/1500m Row
400m Run (Both)
100/80 Cal Bike

1500/1250m Row
400m Run (Both)
80/60 Cal Bike

1000/750m Row
400m Run (Both)
60/40 Cal Bike

Remaining Time:

Max Cal Row

From 6pm Onwards Crossfit Open 24.1
Just book Normally thru the App

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

02/03/2024

Vogue Fitness | JLT

CrossFit

"PEACHY SATURDAY 4.0 "

Every 3 Mins X 5

Barbell Back Rack Revese Lunges

4 Sets of 18 Total Reps
(Alternating Steps)
Heavier than last week

Superset with:

DB Glute Bridges
5 Sets of 6/6 Reps (HAP)

"ME GUSTA"

EMOM 20

Min 1: 8-10 DB Bench Press (HAP)
Min 2: 8/8 Single ARM DB Row (HAP)
Min 3: 8/8 Side Plank Pulses
Min 4: 20-25 Hollow Rocks

03/03/2024

Vogue Fitness | RAK Mixed

WOD

Squat Snatch:

EMOM x 10: 1 Squat snatch w/2s pause @ 75%

Power clean and jerk:

EMOM x 10: 3 reps (No Touch and go) at 50%

Wod:

Amrap 5:
30 crossovers / double unders
7 hang power snatch 95/65lbs

Rest 2 minutes

Amrap 5:
30 crossovers / double unders
7 front squats 95/65lbs

03/03/2024

Vogue Fitness | JLT

CrossFit

"VIEWS"

Buy in : 1200m Run

3 Rounds:

200m KB Famers Carry 24/16
20 Burpee Box Jumps
30 Sit Ups
40 Hollow rocks

Cash Out: 1200m Run

04/03/2024

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

Min 1: Wallballs
Min2: Sumo Deadlift High-Pulls (75/55)
Min 3: Box Jumps
Min 4: Push Press (75/55)
Min 5: Cal Row
Min 6: Rest

Core

3 Rounds:

20 Sit-Ups
20 Tuck Ups With A Plate
20/20 Flutter Kicks

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

04/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 4:30pm class

30s on 30s off for 30 Minutes:
Calorie bike
Calorie row
Calorie ski

*Aim for consistent calories

04/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Power clean prep 5 sets building to 55/60% E90s
1 pause clean high pull (3 sec to mid thigh)
1 pause power clean into front squat
1 power clean with 2 sec pause in catch

B) Power Clean
15 minutes to find heavy single rep for the day
- the aim is to lift heavy but also lift well!

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

04/03/2024

Vogue Fitness | JLT

Metcon

“Bert”

50 Burpees
400m Run
100 Push-Ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-Ups
400m Run
50 Burpees

TC: 50 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

04/03/2024

Vogue Fitness | JLT

CrossFit

“Double Trouble”

3 Rounds:
10 BBJO
20 DBL DB Hang C&J @ 50/35
30 Cal Bike
20 DB FR+OH Lunges @ 50/35
10 Wallwalks

Then:

2 Rounds:
30 T2B
20 DBL DB Step Overs
10 Synchro Burpees
20 DBL DB S2OH
30 Cal Bike

TC: 40 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

04/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

4 Rounds

AMRAP 5

20 Push Ups
6/6 DB Hang Squat Clean 50/35
15/10 Cal Bike

Rest 2

Odd rounds work down

Even rounds work up

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

04/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Back Squat
5-3-2-1-1-1-1-1

*building to a heavy single

**perform a set every 2 minutes "

"EMOM for 15 minutes
1. 20-25 Wall Ball
2. Max cal AB
3. Rest"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/03/2024

Vogue Fitness | RAK Ladies

WOD

Deadlift speed reps:

12 Minute EMOM:
3 reps @ 55% of 1RM

Wod:

Amrap 5:
30 crossovers / double unders
7 hang power snatch 95/65lbs

Rest 2 minutes

Amrap 5:
30 crossovers / double unders
7 front squats 65lbs

04/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Tabata:

40s on 20s off x 32 Minutes:
ME Burpees
ME Lunges
ME A jumps
40s Plank
ME battle ropes
ME Deadlift
Max cals Bike
40s Wall sit

04/03/2024

Vogue Fitness | Marina Mall

CrossFit

Pulling Strength Week 2

Weighted Pull ups

5 x 3

Go every 2:30

RANDY

75 power snatch for time 75/55

TC10

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

04/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Swapsies""

Team of 2

On Minute 0 and after every round 400m run
together

A) 3k/2.7k Ski
After every break P1 completes
1 Round DT
DT=
9 Double Dumbbell Deadlift
6 Double Dumbbell Front Squat
3 Double Dumbbell STOH

B) 3k/2.7k Row
After every break P1 completes
1 Round of Cindy
Cindy=
5 Pull up
10 Press up
15 Situp

TC: 30 minutes

04/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

E3MOM

12 Box Jump Overs
10/7 Cal Ski
8 Burpee KB Deadlift 2x16/12

(Work your way back up on next round)

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/03/2024

Vogue Fitness | Yas Marina

Metcon

"In a 6 minute window:
800m Run
Max burpee box jump (24/20)

*rest 2 minutes

In a 5 minute window:
50/40 cal Row
- AMRAP -
10 Dual DB thruster
10 Burpee

*rest 2 minutes

x2"

"NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO CLASS ENTRY"

04/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

In 2 Min Window
15 Cal Bike
Max Burpee Box Jumps

Rest 1 Min
x4

(12 Mins Total)

Rest 3 Mins

In 2 Min Window
12-15 DB Box Step Ups @2xDB
Max Cal Bike

Rest 1 Min
x4

(12 Mins Total)

Optional Finisher -
Max Top Plank
*Every time you break - 5 Cal bike sprint

5 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

CROSSFIT OPEN 24.1

All Morning + Evening CrossFit open Classes"

Optional Finisher

EMOM x12
1- 45s Plank Drag Throughs
2- 45s Tuck Ups
3- 45s Gorilla Rows
4- Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""The CIA Seven""

7 Rounds For Time
7 Handstand Push-Ups
7 Double DB Thrusters
7 Toes To Bar
7 Double DB Deadlifts
7 Burpees
7 Kettlebell Goblet Squats
7 Pull-Up

TC:30 mins

04/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

10 Power Snatches 75/55
3 B-Muscle Ups/ 6 Pull Ups

From 10-15

Establish a 1RM Power Snatch

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

E3MOM

12 Box Jump Overs
7 Cal Ski
8 Burpee KB Deadlift 2x12

(Work your way back up on next round)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

10 Power Snatches 55
3 B-Muscle Ups/ 6 Pull Ups

From 10-15

Establish a 1RM Power Snatch

TC:15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/03/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"Lower Focus

A) Knee-Hab
AMRAP 5
- 5/5 Lateral box step ups unweighted
- 10 Wall ball hamstring curls
- 10 Spanish squats

B) EMOM 15

1) Max distance seal walks 30s
2) Hollow hold 30s
3) 10 Alternating V-up
4) Max rep hanging knee raise
5) Rest

C) AMRAP 10

15 Row cals
10 Americal KB Swing
5 Burpess over KB"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

A) 3000/2400m Row
After every break P1 completes
1 Round of
9 Deadlift 135/95#
6 Front Squat
3 STOH

B) 2400m Run
After every break P1 completes
1 Round of
5 Pull up
10 Press up
15 Situp

TC: 30 minutes

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Al Ain Mixed

Speciality

- Olympic Weightlifting -

* Clean Deadlift
* Hang Squat Clean
* Full Squat Clean

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

Min 1: Wallballs
Min2: Sumo Deadlift High-Pulls (75/55)
Min 3: Box Jumps
Min 4: Push Press (75/55)
Min 5: Cal Row
Min 6: Rest

Core

3 Rounds:
20 Sit-Ups
20 Tuck Ups With A Plate
20/20 Flutter Kicks

05/03/2024

Vogue Fitness | Marina Mall

Speciality

-GYMNASTICS-

05/03 Handstand Walking

Mobility
Wrists
PVC Shoulder flexion (boxes)
Thoracic (Wall Ball + plate)
2 RFQ
10m plate OH carry (wrist extension)
10 hollow rocks
5 hollow to superman roll

DRILLS
Box / Wall Facing HS holds
Weight transfer (on wall or box)
Kick up walk to wall
Plate walks (push)

PRACTICE (10 mins)
RX: x distance hs walk x5 (6m)
Partner assisted PVC walks
Rest as needed

Accessory Circuit
20 plank plate walks (protracted)
30s arch hold
10-20s 90° half pull ups hold (hollow)

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

05/03/2024

Vogue Fitness | JLT

CrossFit

Gymnastics

EMOM 12

1. 1-5 SHSPU / 10 Dual DB Z-Press
2. 20 Alt V-Ups
3. 12 Alt KB Gorilla Rows
4. 40s Plank

“The Devil Wears Prada”

6 Rounds For Time:

200m Run
12 Pull-Ups
9 SA Devils Press @ 50/35
6 HSPU

TC: 16 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

05/03/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

AMRAP (with a Partner) in 20 minutes

2 Shuttle Runs
4 Dumbbell Deadlifts (2x50/35 lb)
6 Burpee over DB's
2 Farmers carrys (2x50/35 lb)

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

05/03/2024

Vogue Fitness | RAK Mixed

WOD

Upper body:

Dumbell Bench press:
4 x 20 ALT Reps
(DB Stays up the whole time)

Wod:

EMOM x 15
16/12 Calorie bike
1 Round of strict Cindy (5 pull ups, 10 push ups, 15 squats)
30m Sandbag carry
Rest

05/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics

EMOM for 10 minutes
1. 5-10 Strict Pull up
2. 5-10 Strict HSPU
"
"For time:
400m run
40 TTB
400m run
30 TTB
400m run
20 TTB

*time cap: 16 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/03/2024

Vogue Fitness | RAK Ladies

WOD

Upper body:

6 x 2 Strict Press
1x ME Push Press

Wod:

EMOM x 15
12/9 Calorie bike
1 Round of Cindy (5 pull ups, 10 push ups, 15 squats)
30m farmers carry
Rest

05/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Body building circuit:

45s DBL DB squats 15s rest
45s DBL DB Deadlift 15s rest
45s Glute bridge 15s rest
45s DBL DB curtsy lunges 15s rest
45s DBL DB step ups 15s rest
45s DBL DB calf raises 15s rest
45s squat pulse 15s rest
1 minute bike
2 minute rest
X3

05/03/2024

Vogue Fitness | Marina Mall

CrossFit

Fron the Rack 15mins

Build to heavy for complex

1 Front Squat + 1 Jerk

Every 2 x 5
25 Wall Balls
Max Cal Row

Score Cal Row

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

05/03/2024

Vogue Fitness | Rabdan

WOD

UNITE
Strength

Every 90s x 6

1) 10-12 Banded Tricep Push down + max set of Strict chin up

2) 10-12 Hammer Curl + Max set
push ups

""Tag you're it""

60 Dumbbell Snatches
60 Burpee Box Jump overs
40 Dumbbell Snatches
40 Burpee Box Jump overs
20 Dumbbell Snatches
20 Burpee Box Jump overs

TC: 25 mins

05/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

AMRAP

10-20-30-40-50-60-70...
Cal Bike
12 DB Snatch (sync)
14 TTB
60 Skipping/30 DU

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Yas Marina

Metcon

"9-15-21-27
cal AB or Row
Wall Ball (20/14)
Dual DB farmer lunge (2x50/35)

*2 lap run after each set

*rest 3 minutes, then repeat in reverse

*time cap: 30 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

Individual Workout

For Time

a) 50 Cal Row
40 Hanging Knee Raises / V-Ups
30 DB Thrusters

Rest 2 Mins

b) 30 DB Thrusters
40 Hanging Knee Raises / V-Ups
50 Cal Row

Rest 2 Mins

AMRAP in remaining time...

20 DB Russian Twists
15
10 Kick Back Burpees

30 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY

""EMOM x10
3 Back Squats""

30-20-10
Cal Ski
DBL KB Front Squats
V-Ups

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/03/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 9

1) 30s Double KB Front Rack Box Step Up
2) 20s Single KB Reverse Cursty Lunge R +
20s Single KB Reverse Cursty lunge L
3) 30s Top Plank

""Time Flies""

EMOM 20

1) 15/12 Cal Bike
2) 40s Max DU/SU
3) 12 Box Jump Over
4) 15 KB Swing
5) Rest

05/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIE/SKILL

ANNIE

50-40-30-20-10

DU
Sit Ups

Scale options for DU
1. (25-20-15-10-5)
2. (18-15-12-9-6)

WOD

AMRAP

Open 19.1

19 Wall Balls 20/14
19/14 Cal Row

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 Rounds

600m Row
40 Wall Balls 14
30 V-Ups
20 D-Ball Cleans 30

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIE/SKILL

"ANNIE"

50-40-30-20-10

DU
Sit Ups

Scale options for DU
1. (25-20-15-10-5)
2. (18-15-12-9-6)

WOD

AMRAP

Open 19.1

19 Wall Balls 14
14 Cal Row

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 3

400m run together

200 cal bike (P1+P2)
15 Goblet squats (1DB)

400m run together

140 cal ski (P1+P2)
12 DB snatch (1DB)

400m run together

140 cal bike (P1+P2)
9 DB devils press

400m run together

200 cal Ski (P1+P2)
6 Single DB Man makers

400m run together

(50 min cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill
Handstand Coaching

INDIVIDUAL WOD

6 Rounds For Time

15 wall balls 20/14#
15 pull ups
15 Dual DB STOH 50/35#

TC 18 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

05/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill: Double Under Coaching (10mins)

INDIVIDUAL WOD

AMRAP 7

5 KB swings 24/16#
10 Wall Balls 20/14#
15 DU

Rest 3

AMRAP 7

5 KB Goblet Squat
10 KB Clean & Jerk
15 DU

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

06/03/2024

Vogue Fitness | JLT

Metcon

"Partner WOD"

Buy In: Lake Run

Then:
50cal Ski
50 Box Jump Over
50 Synchro Hang Snatch
40cal Ski
40 Burpee Box Jump Over
40 Synchro DB Hang C&J
30cal Ski
30 Box Jumps
30 Synchro SA DB Thrusters
20cal Ski
20 Burpee Pull-Ups / Burpee To Bar
20 Synchro SA OH Lunges

Cash Out: Lake Run

TC: 45 Min

06/03/2024

Vogue Fitness | JLT

CrossFit

Back Squats

Every 3:00 x 4

8 Reps @ 60-70% of 1RM

Superset with:

12 Dual DB Reverse Lunges

“Malaka”

2 Min ON / 2 Min OFF x 4

21/16 Cal Row
AMRAP
Thrusters @ 95/65

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

06/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Power clean prep 5 sets building to 55/60% E90s
1 pause clean high pull (3 sec to mid thigh)
1 pause power clean into front squat
1 power clean with 2 sec pause in catch

B) Power Clean
15 minutes to find heavy single rep for the day
- the aim is to lift heavy but also lift well!

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

06/03/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 sets

10 Dual DB hang clean and jerks
15Push ups
30 Double unders

Rest 1:1

TC17

Cash out
80/60 Ring rows
Every break 12 DB Floor press

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

06/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Handstand Hold

Wod:

90s on / off x 5 rounds:
12 Alt hang DB clean and jerk 50/35lbs
8 burpees to rig
Max calorie ski

06/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

10 minutes to build to a heavy single
Hang Snatch

-then-

EMOM for 5 minutes:
1 at 80% of todays heavy single "
"AMRAP 10:
10 Deadlift (225/155)
10 box jump (24/20)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/03/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 5:30pm

3 Rounds:
3 Snatch grip deadlift
3 Snatch high pull
3 muscle snatch
3 tempo OHS
3 Snatch balance with 3s pause in bottom

Squat Snatch:

EMOM x 10: 1 Squat snatch w/2s pause @ 75%

Power clean and jerk:

EMOM x 10: 3 reps (No Touch and go) at 50%

06/03/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Handstand Hold

Wod:

90s on / off x 5 rounds:
12 Alt hang DB clean and jerk 50/35lbs
8 burpees to rig
Max calorie row

06/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

4 minutes on / 2 minutes rest:
Buy in: 400m ski
Amrap:
30 plank shoulder taps
30 mountain climbers
15 slam balls

4 minutes on / 2 minutes rest:
Buy in: 100 single unders
Amrap:
20 medball sit ups
20 wall balls

X3 rounds of each ALT.

06/03/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 3:

5 x 1 x 80%

Go every 90s

""From the Ground Up""

12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20''
2-4-6-8-10-12 Dual DB Step-Overs 24/20'', (50/35lb, 22/16kg)
10-20-30-40-50-60 Double Under's

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

06/03/2024

Vogue Fitness | Rabdan

WOD

HYBRID
""Back with a Bang""

5 Rounds

10 DB Devils Press (Single Arm)
20 HR Push ups
30 Wall Balls
400m Run

TC:32 mins

06/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 24/16

2. 6 Shuttle Run
12 Down Ups

Rest 2 Mins. Then Repeat

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

06/03/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

AMRAP 30
2 rounds
100 alt DB snatch (50/35)
80/60 cal Ski
60 Box jump w/ step down (24/20)
40 TTB / Knee raise

- In remaining time -

Max Single DB box step over "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY!

In Pairs

50-40-30-20-10

DB Hang Snatch
Alternating Box Jumps
DB Hang Clean & Jerk
Synchro Sit Ups

25 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS
Team Workouts

10-15 Min Skills Practice

Pull-ups
- Jumping Pull-ups
- Kipping Pull-ups
- Butterfly Pull-ups (If applicable)

HSPU
- HR Push Ups
- Piked HSPU
- HS Hold
- HSPU (Bottom to top)
- HSPU

"

With a partner

70 Box Jump Overs
24 Cal Bike

60 Pull-ups / Jumping Pull-ups
24 Cal Bike

50 Burpee to target
24 Cal Bike

40 HSPU / DB S2OH
24 Cal Bike

(20 Min Cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""PD Savage""

With a Partner

3 Rounds

1000m Ski
30 HR Push-Ups
20 Single Arm Devils Press
30 HR Push-Ups
1000m Row

TC:30 mins

06/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

Every 10Mins. Complete

2 ROUNDS

20 Power Cleans 95/65
20/14 Cal Bike
20 BOB
20/14 Cal Ski

(2nd 10min- 16 PC @ 115/75)
(3rd 10min- 12 PC @ 135/85)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

06/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 16

2. 6 Shuttle Run
12 Down Ups

Rest 2 min Then Repeat

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

06/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

Every 10min Complete

2 Rounds

20 Power Cleans 65
20/14 Cal Bike
20 BOB
20/14 Cal Ski

(2nd 10min- 16 PC @ 75)
(3rd 10min- 12 PC @ 85)

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

06/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

In Pairs

3 sets
3 MIN AMRAP's
90s rest

A) 1100/900m C2B
Max partner wall balls

B) 1100/900m C2B
Max wall ball situps

C) 1100/900m C2B
Max burpee over partner"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Skill
Squat Clean Workshop

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

20 min AMRAP

40 DB Snatches 50/35#
30 Front Squats 95/65#
20/16 Cal Bike
10 Burpee Box Jump overs

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | JLT

Metcon

"Cardio Blast"

40 Min AMRAP

5-10-15-20…. + 5 Each Set

Cal Row
Cal Bike
Cal Ski
Abmat Sit-Ups

*200m Run After Each Set"

07/03/2024

Vogue Fitness | Al Ain Mixed

Speciality

- Gymnastics -

* Butterfly
*Ring Dip
* Pistol

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

3 Rounds

750/600m Row
40 Wall Balls 20/14
30 V-Ups
15 Sand bag/ 20 D-Ball Cleans 45/35

Rest 2min between rounds

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

07/03/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

In a 6 minute minute window:
400m run
500m Row or Ski
Max Distance Ski or Row

*rest 2 minutes

x 5 sets "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/03/2024

Vogue Fitness | Marina Mall

CrossFit

"3 Rounds, For Calories in 34 minutes"

2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

07/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Banjo""

Team of 2 IGYG

200 Cal Row
EVERY swap 10 Synchro Plate Ground to
overhead

150 Push ups
EVERY swap 10 synchro situps

100 V ups
EVERY swap 15 synchro DB Push press

50 Cal Ski
EVERY swap 2 Syncro wall walks

TC: 34 mins

07/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

3 Rounds

750/600m Row
40 Wall Balls 20/14
30 V-Ups
20 D-Ball Cleans 45/30

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. EMOM for 9 minutes
1. 30s DB skull crusher
2. 30s Dual DB hammer curl
3. 30s Push up

2. For time:
50-40-30-20-10
KB swing
10-20-30-40-50
cal AB

*time cap: 20 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

4 Min Window
24 Cal Row
AMRAP ...
12 KB Sumo DL High Pulls
12 V-Ups

Rest 2 Mins

4 Min Window
8 Burpees
10 KB Swings
12 KB Goblet Squats

Rest 2 Mins
x2

(22 Mins Total)

Finisher - EMOM x10
30s Max Cal Row
"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

EMOM x6
High Hang Power Snatch +
Hang Squat Snatch

"

In 4 Mins
400m Row
15 Power Snatch
Max Bar Facing Burpees

Rest 2 Mins
x3

(18 Mins Total)

L1- 35lb
L2- 55lb
L3- 65lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Daniel""

“With heavy hearts we dedicate this
workout to Army Sgt. 1st Class Daniel Crabtree.
To Daniel’s family and friends, we express our
sorrow; to his wife Kathy and daughter Mallory,
we tearfully acknowledge your loss as the true
cost of freedom. Fair Winds, Daniel.”

For Time
50 Pull-Ups
400 Meter Run
21 Double Dumbbell Thrusters
800 Meter Run
21 Double Dumbbell Thrusters
400 Meter Run
50 Pull-Ups

TC: 25 mins

Core Finisher:
EMOM 6
1) 20 Russian twists
2) 15 Plate Situps"

07/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Hips to Bar (banded)
Then
5-10 B-MU (Banded Optional)

30 HS Hold Shoulder Taps
HS Hold Freestanding against wall
HSW Practice

WOD

9-6-3

B-MU/ x2 Pull Ups

18-12-6
DB Snatch 50/35

10m HSW/ 3 Wall Walks

TC : 10 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

AMRAP

8-16-24-32-40-48-56....
Cal Bike
12 DB Snatch (sync) 35
14 TTB
60 Skipping/30 DU

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Hips to Bar (banded)
Then
5-10 B-MU (banded optional)

30 HS Hold Shoulder Taps
HS Hold Freestanding against wall
HSW Practice

WOD

9-6-3
B-MU/ x2 Pull Ups

18-12-6
DB Snatch 35

10m HSW/ 3 Wall Walks

TC: 10Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

4 Rounds
Every 5 mins alternate Between - 2 mins Rest between Sets

A) Buy in: 30/24 Cal Bike
AMRAP In the remaining time
15 DB Box Step Over 50/35# - 24/20”
12 DB Lunges (1DB)
9 Burpees

B) Buy in: 500m/400m Row
AMRAP in the remaining time
12 Wall Balls 20/14#
9 DB Thrusters
6 Burpee box jump over

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

07/03/2024

Vogue Fitness | Stamina

Stamina

"Individual Workout" -JLT

2 Rounds
400m run
500m/400m Row

Straight into

2 Rounds
500m/400m Row
20 DB Walking Lunges
10 Burpees

Straight into

2 rounds
400m run
30 HR Press-ups
1 Lap Farmers Carry

Buy out: 100 Wall Balls

TC: 35 mins

07/03/2024

Vogue Fitness | JLT

CrossFit

"Clean"

Every 1:30 x 6

1 Hang Power Clean
1 Low Hang Power Clean
1 Power Clean

Build to AHAFA

“LoverBoy”

AMRAP 20

400m Run (Together)
20 Power Cleans @ 115/80
10 Synchro Burpees Over Bar
20 S2OH
10 Synchro T2B

08/03/2024

Vogue Fitness | Yas Marina

Metcon

"5 rounds
400m run
15 Dual DB power clean (2x50/35)
15 Burpee over DB "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Nothing Crazy

Amrap 20

10 Strict Pull Ups
20 Goblet Rev Lunges
30 Ab mat sit ups
60 Double under's

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

08/03/2024

Vogue Fitness | Yas Marina

CrossFit

"24.2

TBA"
"OPTIONAL FINISHER

TBA"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

10-1
Angel Press 2 x 50/35

4 Farmers Carry
6/6 OH Lunge 50/35

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

4 Sets
12 Cal Bike
10 Jumping Lunges
10 Heavy Slams
10 Jumping Lunges
12 Cal Bike

Rest 3 Mins between sets

GO HARD - GO FAST!

25-30 Min Cap

L1-25lb
L2- 35lb
L3- 45lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

10-1
Angel Press 2 x 35

4 Farmers Carry
6/6 OH Lunge 35

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Individual Workout

2 Rounds
400m run
500m/400m Row

Straight into

2 Rounds
500m/400m Row
20 DB Walking Lunges
10 Burpees

Straight into

2 rounds
400m run
30 HR Press-ups
1 Lap Farmers Carry

Buy out: 100 Wall Balls

TC: 35 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.2

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

08/03/2024

Vogue Fitness | Marina Mall

CrossFit

24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Yas Marina

CrossFit

Crossfit Open 24.2

As many rounds and reps as
possible in 20 minutes of:

300-Meter Row
10 Deadlifts
50 Double-Unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

CrossFit Open 24.2

AMRAP
300m Row
10 Deadlifts
50 DU

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

CrossFit Open 24.2

AMRAP
300m Row
10 Deadlifts
50 DU

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/03/2024

Vogue Fitness | JLT

CrossFit

Crossfit Open 24.2

As many rounds and reps as
possible in 20 minutes of:

300-Meter Row
10 Deadlifts
50 Double-Unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/03/2024

Vogue Fitness | Al Raha

WOD

CROSSFIT OPEN 24.2

AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINS OF:

300M ROW
10 DEADLIFTS
50 DOUBLE UNDERS

08/03/2024

Vogue Fitness | Rabdan

WOD

CROSSFFIT OPEN 24.2

AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF:

300M ROW
10 DEADLIFTS
50 DOUBLE UNDERS

09/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Teams of 3

AMRAP x30

Max Calorie Bike

P1- Cal Assault Bike
P2- 3-5 Wallwalks + 20 DB Snatch
P3- Rest

P2 is the time keeper"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

09/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

20 HSPU/30 Pike (2Mins. Cap)

EMOM 5
10/7 Cal Bike

On The 5Mins. Mark Complete

20 HSPU/30 Pike (3min Cap)"

WOD

Every 5Mins. Complete

30/22 Cal Bike
10 Angel Press 60/40
10/5 HSPU

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats
"Every 3 Min x 4"

8/8 Back Rack Bulgarian Split Squats

Superset with:

8/8 Back Rack Step Ups

"AMRAP 16"

15/12 Cal Bike
20 Dual DB FR Lunges
20 V-Ups
200m Run

09/03/2024

Vogue Fitness | JLT

CrossFit

Every 3 Min x 4

8/8 Back Rack Bulgarian Split Squats

Superset with:

8/8 Back Rack Step Ups

AMRAP 16

15/12 Cal Bike
20 Dual DB FR Lunges
20 V-Ups
200m Run

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

10/03/2024

Vogue Fitness | Yas Marina

Metcon

"3 sets:
10-12 DB floor press
10-12 Strict pull up
10-12 DB Z press

EMOM x20
1- 12/15 Cal Ski
2- 10-12 DB Box Step Overs
3- 10-15 Burpee Touch
4- 10-12 DB S2OH"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

30 double under
10 Squat Clean at 6 RPE
30 Double under
8 Squat Clean at 7 RPE
30 Double under
6 Squat Clean at 8 RPE
30 Double under
3 Squat Clean at 9 RPE
"
"For Time
3 Rounds
21 Wallballs
15 Bar over Burpees
9 Hang Power Cleans @ 135/95

10 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/03/2024

Vogue Fitness | Rabdan

WOD

ADRENALINE
Pull up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

Max set of Strict Pull-ups

EMOM 8
1) 50% of strict pull ups
2) 30s Hollow hold

""Eros""

4 Rounds

15 wall balls
15 pull ups
15 wall balls

Rest 2 mins

10/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

27-21-15-9-3

Pull Ups
Cal Row
Burpee Over Row
G-Squat 24/16

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
Clean & Jerk"

"

In Pairs

Buy in- 1500m Row
*Every swap 15 Synchro Air Squats

--------------

10 Rounds (5 Each) YGIG Per Round

6-4-2
Power Cleans
Front Squats

--------------

Buy out- Max Metre Row

(30 Min Cap)

L1- 35lb
L2- 55lb
L3- 75lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/03/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

EMOM 9
1) 30s Dead Hang
2) Max Negative Pull ups
3) 30s Hollow

""Nicole""

AMRAP 20

400m Run
Max Set Of Pull Ups

10/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

7 ROUNDS

12 KB Swing 24/16
20 Jumping Lunges
15 Box Jump Overs
20 Push Ups

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)
1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

-Rest 5 Mins-

Teams of 2

0-10 minutes

2500m/2000 row

10-20 minutes

6 rounds
20 partner wall balls
30 partner situps

20-30 mins

2500m/2000m ski

30-40 mins

5 rounds
20 synchro burpees
10 synchro Hang dumbell C+J"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/03/2024

Vogue Fitness | JLT

CrossFit

Sunday Service

"E2MOM for 32 Mins"

1. 500/420m Row
2. 200m Run + 10 Burpees
3. 28/22 Cal Bike
4. Rest

10/03/2024

Vogue Fitness | JLT

CrossFit

E2MOM x 32

1. 500/420m Row
2. 200m Run + 10 Burpees
3. 28/22 Cal Bike
4. Rest

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

10/03/2024

Vogue Fitness | Marina Mall

CrossFit

AMRAP x 24 MINUTES

15/12 Cal Bike
10 Burpees Over the Bar
15/12 Cal Bike
10 Power Cleans 95/65
15/12 Cal Bike
20 Alt. Back Rack Lunges

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Yas Marina

WOD

MAYHEM

PARTNER WOD

YGIG , Share however

For Time:
48-40-32-24-16:

Calorie Assault Bike
Alternating Dumbbell Snatches 50/35#
DB Box Step Overs 24/20”
Front Squats 95/65#

Ladies Calories: 40-32-24-16-8

TC:30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

3mins Work : 2mins Rest

15 Cal Ski
15 DB Thrusters 2x20
AMRAP Burpee BJO

(60 BBJO)

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

(YGIG)

12 Rounds

7 Cal Ski
10 Power Cleans 65
5 STO
5 Front Squats

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatch
+
OHS

3 x 2 + 1
2 x 2 + 2
2 x 2 + 3

WOD

30 OHS 95/65
30/22 Cal Bike
30 TTB

20 Snatches
20/15 Cal Bike
20 TTB

10 OHS
10 Power Snatches
10 Bike
10 TTB

TC:15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"A) Lower Strength

EMOM 8
1) 3 front squats 80%
2) 6 back squats (same weight)

B) AMRAP 10

10 Lu Xio lateral raises
12 face down lying swimmers
15 banded pull aparts

C) Conditioning
4 rounds for time
15/12 cal ski
12 goblet squats
9 kettlebell swings
6 Jumping lunges
1 lap of track

TC:16 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Mosque
"Progression Run

3 Lap Progression Run 9.6KM
-0-1Lap Easy Pace (Green Zone)
-1-2Lap Moderate Pace (Green Zone / Yellow Zone)
-2-3Lap Tempo (Yellow Zone) "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

3Mins. Work : 2Mins. Rest

20/15 Cal Ski
15 DB Thrusters 2x35/20
AMRAP Burpee BJO

(60 BBJO)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | Yas Marina

Metcon

"4-6 sets:
400m run / 500m Row**
30 Wall Ball
20 Dual DB deadlift

*rest 2 minutes after each set

**alternate between run and row each round

***time cap: 30 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

CROSSFIT OPEN WORKOUT 24.2

All Morning Classes + Evening CrossFit Classes"

Optional Finisher
'Durante Core'

5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold

1 minute Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

In 2 Mins
10-15 Cal Ski
Max Slam Ball Reverse Lunges

Rest 1 Min

In 2 Mins
10-15 Cal Bike
Max Slams

Rest 1 Min

In 2 Mins
20 Wallballs
Max DB Hang Snatch

Rest 2 Mins
x3

(29 Mins Total)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM

“Hot Rod”

With a Partner

For Time:
48-40-32-24-16:

Calorie Assault Bike
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike
Dumbbell Goblet Front Squats (50/35)

Ladies Calories: 40-32-24-16-8

TC:25 mins

11/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

“Fender Bender”

Teams of 3
For Time (35 Minute Cap):
400m D-Ball Run (45/25)
3 Rounds:
30 Dumbell Deadlifts
25 Dumbell Hang Power Cleans
20 Dumbell Devils press

400m D-Ball Run (45/25)
2 Rounds:
30 Dumbell Deadlifts
25 Dumbell Hang Power Cleans
20 Dumbell Devils press

400m D-Ball Run (45/25)
1 Round:
30 Dumbell Deadlifts
25 Dumbell Hang Power Cleans
20 Dumbell Devils press

800m Run Together

11/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Back Squat

5x6 at 65%

*perform a set every 2 minutes

**same weight across all sets"
"AMRAP 12
3 Wall walk
9 Thruster (95/65)
12 TTB "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Marina Mall

CrossFit

Pulling Strength Week 3

Weighted Pull Ups

8 X 1

BUILD TO HEAVY FOR THE DAY

OR

5 Sets

1 Negative Pull up **Slow as possible
into
10 Seated Banded Lat Pull Downs

Amrap 15
15/10 Cal Bike
10 Hang Power Snatch 75/55LBS
5-10-15-20-25 etc
Toes To Bar

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Marina Mall

Metcon

"- Monster METCON Monday -"

5min Rope Skills Ladder

50 Singles
40 Running Singles
30 Double Unders
20 Crossovers
10 Double Crossovers

EMOM x 20 MINUTES

MIN 1&2 - AMRAP
24 Double Unders+ 6 Alt. DB Devil's Clean (50/35)|(35/20)*
MIN 3&4 24/18 Cal Ski

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | JLT

CrossFit

“BarBella”

Buy in: Lake Run

40 Hang Cleans @ 90/65
30 Toes To Bar
40 S2OH

*10 Synchro Burpees

40 Front Squats
30 Pull-Ups
40 Thrusters

*10 Synchro Burpees

40 Hang Squat Cleans
30 Chest To Bar
40 G2OH

*10 Synchro Burpees

Cash Out: Lake Run

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | JLT

Metcon

“WHITTEN”

5 Rounds For Time:

22 KB Swings
22 Box Jumps
400m Run
22 Burpees
22 Wallballs

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS.

11/03/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

a) Snatch warm up complex x
Snatch High Pull
Muscle Snatch
BTN Snatch grip push press

Main Work

b) Barbell Cycling technique and timing drills
10 min

c) Power Snatch Waves (touch and go)
E3:30M x 4
4 reps @50-55%
3 reps @60-65%
2 reps @70-75%
(14 min)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP DAY 1

" LOWER BODY "

E2OM 14
Min. 1 : 20 x Squats 10lbs
Max Run On The Spot

Min. 2 : 18 x Squats 15lbs
Max Burpee Kicks Back

Max Burpee Kicks Back
Min. 3 : 16 x Squats 20lbs
Shuffle Kicks

( 2 Mins. Break )

EMOM 12

Min. 1 : Glute Bridges
Min. 2 : Bird Dogs
Min. 3 : Donkey Kicks
Min. 4 : Side Kicks

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/03/2024

Vogue Fitness | RAK Mixed

WOD

Squat Clean:

EMOM x 10: 1 Squat clean w/2s pause @ 75%

Power snatch + OHS:

EMOM x 10: 3 reps (No Touch and go) at 50%

Wod:

3 rounds for time:
24 Russian Kettlebell swings 24/16kg
200m farmers carry
24 goblet squats

11/03/2024

Vogue Fitness | RAK Ladies

WOD

Deadlift speed reps:

12 Minute EMOM:
3 reps @ 55% of 1RM

Wod:

Every 4 minutes x 4:
16 Kettlebell reverse lunges 35lbs
5 x 15m farmers carry
16 goblet squats

11/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

40s on 20s off for 30 Minutes:
Calorie bike
Calorie row
Calorie ski

*Aim for consistent calories
*More than last week

12/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HANDSTAND STRENGHT
EMOM x 9

1) 3 Wall Walks
2) 3 Pike HSPU
3) Max Wall Facing HS Hold (40’s Cap)

INDIVIDUAL WOD

10 Rounds For Time
5 Dual DB Thrusters 50/35#
10 TTB
100m Run

TC: 18 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

3 Rounds

22 Cal Bike
20 Goblet Squats 16 (sync)
10 TTB (each)

2 Rounds

40 Cal Bike
40 KB Swings 16
30 Wall Balls 14

1 Round

80 Cal Bike
100 Wall Balls 14

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

EMOM 6

Option 1
10 Cal Row

Option 2
7 Cal Row

B-MU

Hips to bar (Band)
Ball Roll to transition
B-MU

WOD
3 Rounds

15 Cal Row
15 Deadlifts 155
10 Burpee Over Bar

Remaining time AMRAP

B-MU/C2b/Pull Ups

TC: 12 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 6

Option 1
15/10 Cal Row

Option 2
10/7

B-MU

Hips to bar (Band)
Ball Roll to transition
B-MU

WOD

3 Rounds

20/15 Cal Row
15 Deadlifts 225/155
10 Burpee Over Bar

Remaining time AMRAP

B-MU/C2b/Pull Ups

TC: 12Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Tuesday Stamina

3 rounds

400m run together
100 cal bike (YGIG)
60 Synchro air squats
400m run together
50 cal bike (YGIG)
30 Synchro burpees

AMRAP CALS UNTIL 45 mins
EVERY 30 Cals Reached - 30 Hand release
press ups"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

40Sec. Work 20Sec. Rest

3 ROUNDS

1. Skipping
2. Plate GTO
3. Plank
4. Plate OH Lunges
5. Hollow Rocks

Rest 2Mins.

Then Repeat For 2 More Rounds

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

In a 30 minute window:

3 rounds
50 cal AB
40 Slam ball
30 synchro Burpee

- in remaining time -

Max cal AB

*share reps however "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Yas Ladies

CrossFit

BOOTY DAY !

EMOM x 10
3 Back Squats

- increase weight from 2 weeks ago
- ⁠should be approx 50-60%

IN 12 MIN WINDOW
40 Cal Bike

Into….

AMRAP…
15 Empty Bar thrusters
10 Empty bar Front Rack Lunges
5 wallwalks/ inchworm double push up

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

In 10 Min Window
2-3-4-5-6-7-8... (Per Side)
DB SA S2OH
*6 Cal Row between sets

Rest 3 Mins

In 10 Min Window
2-3-4-5-6-7-8...
DB Power Clean
DB Front Squats

*50 SUs berween sets

Rest 3 Mins

Finisher-
5 Min Max Wallsit
*Every break - 1-3 Wallwalks

(31 Mins Total)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Rabdan

WOD

UNITE

Strength

EMOM 9

1) 10-12 Dumbell Bench Press
2) 10-12 Paused Ring Row
3) 30s Hollow hold

“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

20 Min Time cap

12/03/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 8

2) 10-12 Ring Row
3) 30s Drive the bus

""Button Down""

3 Rounds:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

12/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics

4 sets:
12-15 foot elevated ring row
12-15 Seated DB Z-press

*rest 1 minute after each set

**time cap: 12 minutes "
"For Time

30-20-10
DB front rack reverse lunge (2x50/35)
Chest to bar / Pull up
Box Jump Overs (24/20)

*time cap: 15 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

AMRAP x 3 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
20 Air Squats
15/12 Cal Row
-Rest 1:00-
AMRAP x 7 MINUTES
20 Air Squats
15/12 Cal Row
10 Burpees

(Score is Total Reps)

PARTNER FINISHER
IN TEAMS OF 2...
FOR TIME*
2,000m Row
*Switch every 250m. While P1 is Rowing,
P2 0-1000m Top Plank 1000m-2k Sandbag Hold

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Every 90s x 8 "

3 Squat Clean and Jerks

Build to RPE 8

21-15-9
Front Squats 135/95lbs
Bar Facing Burpees

TC10

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | Marina Mall

Speciality

"Gymnastics"

DRILLS
Box / Wall Facing Handstand Holds
Weight transfer (on wall or box)
Kick up Walk to Wall
Plate Walks (push)

Practice (10 mins)
RX: x distance Handstand Walk x5 (6m)
Partner assisted PVC walks
Rest as needed
Accessory circuit
20 Plank Plate Walks (protracted)
30s Arch hold
10-20s 90° half Pull ups hold (hollow)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/03/2024

Vogue Fitness | JLT

Metcon

“Girls Party”

"Jackie"
1000m Row
50 Thrusters @ 45/35
30 Pull-Ups

-Rest 5 Min-

"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

-Rest 5 Min-

"Diane’s little sister"
21-15-9
Dual DB Deadlifts
Push-Ups

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | JLT

CrossFit

"Gymnastics"

EMOM 12

1. 50% of Max Strict Pull-Ups
2. 15-20 V-Ups
3. 30-40s Handstand Hold
4. 15-20 Hollow Rocks

“SWAG”

4 Rounds For Time:

200m run
10 Dual DB Shoulder To Overhead @ 50/35
8 Burpee Box Jump Over
6 Pull-Ups
4 Wallwalks

TC: 18 Min

NO RESERVATION, NO CLASS.
MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

12/03/2024

Vogue Fitness | RAK Mixed

WOD

Upper body:

Barbell Bench press:
5-4-3-2-1-4-4

Wod:

Amrap 12:
1-2 rope climbs
15 crossovers
9 Push press 55lbs
9 Hand release push ups

12/03/2024

Vogue Fitness | RAK Ladies

WOD

Upper body:

4 Rounds:
20 DBL DB Alt Bench press
10 Banded / Barbell strict pull ups
2 Minute rest

Wod:

Amrap 12:
1-2 rope climbs
15 crossovers
9 Push press 55lbs
9 Hand release push ups

12/03/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

2 rounds:
20 meters out and back bear crawl
30 seconds plank hold
30 seconds T-spine opener over wall ball/foam roller
30 seconds banded tricep stretch (each arm)

1 set: Max nose to wall handstand hold (Test)
Rest 2 minutes

3 sets: 20 hollow rocks

EMOM x 5: HS kick up walk to wall

1 set: Max chin over bar hold (Test) (underhand grip)
Rest 2 minutes

3 sets: 20 banded standing lat push downs

EMOM x 3: 3 Kip swings + 1 hip to bar
EMOM x 3: 3 jumping bar muscle ups
EMOM x 3: BMU assisted attempts??

12/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Tight and toned:

5 Rounds for quality:
10 Hanging Weighted Medball Knee ups
10/10 Side plank lifts
10/10 SA KB Deadlifts
30 Plank/Pike/HS taps

Lower body tabata:
20s on 10s off x 10 rounds for each exercise:
Wall sit
Bear crawl in and out static walk
Glute bridges
KB RDLs
Forward lunges

12/03/2024

Vogue Fitness | Al Ain Ladies

WOD

- BootCamp -

4Rounds

10/10 Seated Presses
10/10 Bent Over Rows
10/10 Bicep Curls
10/10 Side Raises

4 Rounds
1Min. Plank
10 Push Up On Plate ( 2 Plates )

Ski Interval 8 Mins.
7/8 Cal Ski

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Build To Heavy 3
Squat Clean

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

6 Rounds
For Time:
20/16 Cal Bike
20 Wall Balls 20/14#
20 KB Swings 24/16#

18 Min Time cap

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 Rounds

2mins Stations

1. 18 Cal Row
2. 25/18 Down Ups
3. 8 Laps Farmers Carry + 15 Deadlifts

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatch
+
OHS

3 x 2 + 1
2 x 2 + 2
2 x 2 + 3

WOD
30 OHS 65
22 Cal Bike
30 TTB

20 Snatches
15 Cal Bike
20 TTB

10 OHS
10 Power Snatches
10 Bike
10 TTB

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

(YGIG)

12 Rounds

10/7 Cal Ski
10 Power Cleans 95/65
5 STO
5 Front Squats

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Stamina

Stamina

Track Run - Formula 1 Track
"Fartlek Run

1.5KM Warm Up

28min Run Total
3-3-3-2-2-2-1-1-1 (2min float after 3min / 1min float after 2min / 30sec float after 30sec)

1.5KM Cool Down"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

AMRAP 15 Mins
10 Rounds YGIG (Round for round)
5 hang dumbell snatch (Right)
5 hang dumbell snatch (Left)
5 burpee over the dumbell

When complete - AMRAP C2B (YGIG)

Rest 2 mins

AMRAP 15 mins
10 Rounds YGIG (Round for rounds)
5 devils press
15 air squat

When complete - AMRAP C2B (YGIG)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 ROUNDS

2Mins. Stations

1. 25/18 Cal Row
2. 25/18 Down Ups
3. 8 Laps Farmers Carry + 15 Deadlifts

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/03/2024

Vogue Fitness | Yas Marina

Metcon

"In 6 Min Window
24/18 Cal Ski
into AMRAP in remaining time
10 DB S2OH
10 TTB / Hanging Knee Raises

Rest 2 minutes

In 6 Min Window
5 Lap Run / 200m Run
into AMRAP in remaining time
10 DB Dual Hang Power Cleans
10 DB Dual Thrusters

Rest 2 minutes

x2 "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS

10-15 Mins Skill practice of TTB

Jump-in Practice
Kip Swings
Lat Activation
Half TTB
Knees-2-Chest
Single Full Reps
TTB"

"
IN PAIRS:

6-8 Rounds (3-4 Each)
3 Push Jerks
5 Burpee Box Jumps
7 TTB

(16 Min Cap)

Rest 3 Mins

For Time
24 Push Jerks
40 Burpee Box Jumps
56 TTB / Hanging Knee Raises

(14 Min Cap)

(30 Min Cap)

L1- Medium weight
L2- 55-65lb
L3- 75lb
Spicy- 85lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY!
IN PAIRS

Buy in- 1000m Ski

10 Rounds (YGIG - 5 Each)
10 Burpee to Plate
15 Plate G2OH

8 Rounds (YGIG - 4 Each)
10 SA KB Sumo Deadlift High Pull
15 V-Ups

6 Rounds (YGIG - 3 Each)
10 Cal Ski
15 American KB Swings

30-32 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Rabdan

WOD

HYBRID

"Darren's O'Rearview"

In a Team of 2

2000m/1800m Ski Or 2000 Row/1800m Row
200 wall balls
100 DB Lunges
50 Burpee Broad Jumps (Alternating 1 for 1)
300m Farmers Carry
2000 Row/1800m Row

TC: 30 mins

13/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Divide and Conquer""

EMOM 30

1) 200m run down to the gate and back
2) 6 Lengths of the gym farmers carry
3) 10-15 HR push up
4) 30s Plank hold
5) Rest

13/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

10 minutes to build to a heavy single
Snatch + Hang Snatch

-then-

EMOM for 5 minutes:
1 Snatch + Hang Snatch

*at 80% of todays heavy single "
"In 2:00 Mins
12/9 Cal Row
10 Power Snatch @ 95/75
Max Bar over Burpees

Rest 2:00 Mins
x3"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Deadlifts Week 4"

5 x 5 x 75%

Go every 2mins

Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Chest-to-Bar/Pull-ups

♀ 24-inch box
♂ 30-inch box

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

a) Snatch warm up complex x
Snatch High Pull
Muscle Snatch
BTN Snatch grip push press

Main Work

b) Barbell Cycling technique and timing drills
10 min

c) Power Snatch Waves (touch and go)
E3:30M x 4
4 reps @50-55%
3 reps @60-65%
2 reps @70-75%
(14 min)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Wall walk

Wod:

E2MOM x 7:
3 DBL DB Snatch 35lbs
6 DBL DB box step overs
9 DBL DB thrusters

13/03/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

Alt EMOM x 14:
1 - Toes to bar
2 - Wall walk

Wod:

E2MOM x 7:
3 DBL DB snatch 25lbs
6 DBL DB box step overs
9 DBL DB thrusters

13/03/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 8:30pm ONLY

3 Rounds:
3 Clean grip deadlift
3 Clean high pull
3 muscle clean
3 tall jerk
3 jerk with pause in catch

Squat Clean:

EMOM x 10: 1 Squat clean w/2s pause @ 75%

Power snatch + OHS:

EMOM x 10: 3 reps (No Touch and go) at 50%

13/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Zone 2 Engine:

1 minute bike
30s rest
1 minute row
30s rest
1 minute ski
30s rest
1 minute box step ups
30s rest

6 rounds.

13/03/2024

Vogue Fitness | JLT

CrossFit

"Back Squats"

Every 3:00 x 4

8 Reps @ 65-75% of 1RM or heavier than last week

Superset with

10 DB Step Ups

"TRIPLE B”

AMRAP 21

YGIG Sprints With A Partner

10/7 Cal Bike
14 Dual DB Walking Lunges @ 50/35
10/7 Cal Bike

13/03/2024

Vogue Fitness | JLT

Metcon

"PARTNER WOD"

100/90/80 Cal Row
100 Wallballs
100 Sit-Ups

80/70/60 Cal Row
80 SA Thrusters
80 Push-Ups

60/50/40 Cal Row
60 DB Step Ups
60 Alt DB Snatch

40 Cal Row
40 Burpee Over Rower
40 Box Jumps

13/03/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 SETS
ON A 4:00 RUNNING CLOCK...

10 Shuttle Runs
15 Ring Rows
30 Alt. DB Hang Snatch
20 Box Jumps 24/20
*All athletes must finish before 3:30
mark each set.
-Rest w/ Time Remaining-

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP

" FULL BODY "

Every 2Mins : Alternate Between A & B

A :
8 x Slamball Cleans
10 x Heel Touches

B :
8 x Slamball Throws
10 x Alt V - Ups

WARM UP

*Star Jumps
*Supermans
*Toe Touches
* Butt Kicks

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

Individual Workout
40" On / 20" Off

A) Alternating Between 1,2,3,4 (3R)
1. Max Cal Row
2. Max Pike Ups
3. Max DU / SU
4. MAX Plank

Rest: 2'

B) Alternating Between 1,2,3,4 (4R)
1. 16/12 Cal Row
2. 20 Supine Toe Touches
3. 40 DU / 80 SU
4. Weight Plate Sit Ups 25/15#

(30 Mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

Individual Workout
40" On / 20" Off

A) Alternating Between 1,2,3,4 (3R)
1. Max Cal Row
2. Max Pike Ups
3. Max DU / SU
4. MAX Plank

Rest: 2'

B) Alternating Between 1,2,3,4 (4R)
1. 16/12 Cal Row
2. 20 Supine Toe Touches
3. 40 DU / 80 SU
4. Weight Plate Sit Ups 25/15#

(30 Mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

40sec Work 20sec Rest

3 Rounds

1. Skipping
2. Plate GTO
3. Plank
4. Plate OH Lunges
5. Hollow Rocks

Rest 2mins

Then Repeat for 2 more Rounds

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIES/SKILLS

4 Rounds

1/1 Box around the world
12 Renegade Rows
15/10/5 DU

WOD
3 Sets

Every 6mins Complete

100/50 DU/200 SU
12 D-Ball Clean to Wall Ball 20
16 Box Jump Overs
20 Push Ups

TC: 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIES/SKILLS

4 Rounds

1/1 Box around the world
12 Renegade Rows
15/10/5 DU

WOD

3 Sets

Every 6min complete

100/50 DU/200 SU
12 D-Ball Clean to Wall Ball 30/20
16 Box Jump Overs
20 Push Ups

TC: 18Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

3 ROUNDS

30/22 Cal Bike
20 Goblet Squats 24/16 (sync)
10 TTB (each)

2 ROUNDS

50/40 Cal Bike
40 KB Swings 24/16
30 Wall Balls 20/14

1 ROUND

100/80 Cal Bike
100 Wall Balls 20/14

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/03/2024

Vogue Fitness | Yas Marina

Metcon

"In Pairs

3 Rounds (each)

- YGIG Per Round

10 Dual KB farmer lunge
8 Burpee Box Jumps
16/12 cal Row
8 Burpee Box Jumps
10 Dual KB farmer lunge

35 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

EMOM x8
Hang Power Snatch +
Low Hang Squat Snatch

"

Isabel
For Time

30 Snatches

L1- >45lb
L2- 55lb
L3- 75lb
Spicy - 95lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

FOR TIME!

30 Cal Bike

into...
30-20-10
SA DB Thrusters
15-10-5
Jumping Pull-ups

into...
30 Cal Bike

into...
30-20-10
Hang Clean & Jerk
15-10-5
Dual DB Box Step Ups

into...
30 Cal Bike

(25 Min Cap)

------------------------------

IN PAIR and complete

60 Cal Bike
30-20-10 - Synchro
Increase second movement to 30-20-10
but split.

e.g. 30-20-10
Synchro SA DB Thrusters
30-20-10
Jumping Pull-ups

(30-32 Min Cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM

"Armageddon"

Team Of 3

AMRAP 7:
100/70 Calorie Assault Bike
Max Synchro hang Dumbell C+J

Rest 3 Minutes

AMRAP 7:
100/70 Calorie Assault Bike
Max Synchro Dumbell Snatch

Rest 3 Minutes

AMRAP 7:
100/40 Calorie Assault Bike
Max Synchro Devils Press

14/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Hamed and His Ice Cream""

Team of 2

YGIG (split however)

150/120 Cal Row
150 Wall Ball
100/80 Cal ski
80 Synchro Air Squat
60 Push-Up
40 Burpee Pull-up

TC: 30 mins

14/03/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO CLUB

1 round
50/40 cal AB
40/30 cal Ski
30 Burpee

Rest 2 minutes

2 rounds
40/30 cal AB
30/20 cal Ski
20 Burpee

Rest 2 minutes

3 rounds
30/20 cal AB
20/15 cal Ski
10 Burpee

*time cap: 35-40 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

EMOM x 20 MINUTES

MIN 1 - 15 Box Jump Overs (24/20)
MIN 2 - 1:00 Wall Sit
MIN 3 - 12/10 Cal Bike
MIN 4 - 1:00 Max Toes to Bar
MIN 5 - Rest
(Score is Total Reps of Toes to Bar)

Cash Out
3 SETS
30 Shoulder Taps
12 DB RDL's
Rest 90s

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Lego Land"

4 Rounds For Time
25-20-15-10
Burpees Over the Rower
500/450m Row
75 Double Unders

TC25

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | RAK Mixed

WOD

Cardio:

2 minutes on / 2 minutes off x 4 rounds each;

1) 20/16 calorie row + Max burpees over the row
2) 20/16 calorie ski + Max double unders
3) 20/16 calorie bike + Max shuttle runs

14/03/2024

Vogue Fitness | RAK Ladies

WOD

Cardio:

2 minutes on / 2 minutes off x 4 rounds each;

1) 20/16 calorie row + Max burpees over the row
2) 20/16 calorie ski + Max double unders
3) 20/16 calorie bike + Max shuttle runs

14/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

Same at Metcon for this week only.

14/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Commander:

50s on - 10s off / 45s on - 15s off / 40s on 20s off:

Rope pulls from the floor
Army knees to feet
Battle ropes
Russian KBS
Box climb overs
Army crawl unders
Bear crawl Plate pulls
Russian twists
2 minute rest between rounds.

14/03/2024

Vogue Fitness | JLT

Metcon

"CLIMB”

5-10-15-20-25

Cal Row
Cal Bike
Sit-Ups

*200m Run After Each Set

-Rest 2 Min-

25-20-15-10-5

Cal Ski
Burpees
V-Ups

*200m Run After Each Set

14/03/2024

Vogue Fitness | JLT

CrossFit

"Clean Complex"

Every 1:30 x 8

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Build To A Max

“Killing Eve”

For Time:

21 Shoulder to Overhead @ 135/95
9 Burpees Over Bar
15 Shoulder To Overhead
15 Burpees Over Bar
9 Shoulder To Overhead
21 Burpees Over Bar

TC:9 Mins

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/03/2024

Vogue Fitness | Stamina

Stamina

"HYROX Stamina" -JLT

500/400 meter Row
40 Wall Ball Shots (20/14 lb)
400 meter Run
30 Burpee Broad Jumps (Going back and forth)
500/400 meter Row
40 D-Ball Walking Lunges (45/35 lb)
400 meter Run
30 Hand Release Push-Ups
500/400 meter Row
2 lap Farmer's Carry (2x24/16 lb)
400 meter Run
100 Sit-Ups

TC:35 min

14/03/2024

Vogue Fitness | Al Ain Ladies

WOD

CORE SCULPT BOOTCAMP DAY 4

* DUMBELL *
EMOM 8
Min. 1 - Seated Leg Lifts ( OVER DB ) 10/10
Min. 2 - DB To Sky Lifts
Min. 3 - Side Tilts 10/10
Min. 4 - Max Shuttle Runs

( REST 1Min. )

* BODY WEIGHT *
EMOM 8
Min. 1 - Scissor Kicks
Min. 2 - Toes To Ground
Min. 3 - Bicycles
Min. 4 - Shuttle Runs

* WALL BALL *
EMOM 8
Min. 1 - Russian Twists WB
Min. 2 - WB Sit Up Throws
Min. 3 - Side Chops 10/10
Min. 4 - Shuttle Runs

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.3

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

15/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

1600m Ski

But E2MOM and 0:00 complete

10 Slamballs 20
4 Laps Shuttle Run

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"500/400 meter Row
40 Wall Ball Shots (20/14 lb)
400 meter Run
30 Burpee Broad Jumps (Going back and forth)
500/400 meter Row
40 D-Ball Walking Lunges (45/35 lb)
400 meter Run
30 Hand Release Push-Ups
500/400 meter Row
2 lap Farmer's Carry (2x24/16 lb)
400 meter Run
100 Sit-Ups

TC:35 min"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

2000/1600m Ski

But E2MOM and 0:00 Complete

10 Slamballs 30/20
4 Laps Shuttle Run

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/03/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM 30
1. 15/12 Row
2. 30s Dual KB OH hold
3. 15/12 cal AB
4. 30s Dual KB FR hold
5.  Rest"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

3 Min Window
10 Cal Row
8 Burpees over Rower
10 Cal Row
Max Burpee Broad Jumps

Rest 1:1 with partner

x 4 Sets

(Cap: 24 Mins)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Yas Marina

CrossFit

"24.3

TBA"

15/03/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -
For time

800m/725m Row
into...
100 Wall Balls (20/14)|(14/10)*
into...
800m/725m Row
*Every Time You Break, Perform 10 Kipping/Jumping Pull ups

TC22

Cash Out AMRAP 6

10 KB Gorilla Rows
10 KB Push Press
20m Front Rack Carry

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | RAK Mixed

WOD

Open workout 24.3:

To be announced...

15/03/2024

Vogue Fitness | RAK Ladies

WOD

Open workout 24.3;

To be announced...

15/03/2024

Vogue Fitness | Marina Mall

CrossFit

24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | JLT

CrossFit

Crossfit Open 24.3

For time:

5 rounds of:
10 thrusters, weight ♀ 65, ♂ 95 lb (29, 43 kg)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight ♀ 95, ♂ 135 lb (43, 61 kg)
7 bar muscle-ups

Time cap: 15 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

OPEN 24.3

FOR TIME

5 ROUNDS :
10 Thrusters, Weight 1
10 Chest-To-Bar Pull-Ups

Rest 1Min.

THEN :

5 ROUNDS :
7 Thrusters, Weight 2
7 Bar Muscle-Ups

TC: 15 Mins.

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

OPEN 24.3

FOR TIME

5 ROUNDS :
10 Thrusters, Weight 1 ♀ 65
10 Chest-To-Bar Pull-Ups

Rest 1Min.

THEN :

5 ROUNDS :
7 Thrusters, Weight 2 ♀ 95
7 Bar Muscle-Ups

TC: 15 Mins.

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP

" MACHINE FRIDAYS "

EMOM 2 ( 22 ) Max Cals & Reps

Min. 0-2 * Ski

Min. 0-4 * Bike

Min. 4-6 * Row

Min. 6-8 * Down Ups

Min. 8-10 * REST

[ x2 ]

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/03/2024

Vogue Fitness | Al Raha

WOD

CrossFit Open 24.3

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

16/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 10

1. 40sec Plank

2. 200/150m Ski

WOD

AMRAP

250/200m Ski
10 Angel Press 50/35
3 Wall Walks

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/03/2024

Vogue Fitness | Yas Marina

CrossFit

"PARTNER CHIPPER

For Time
800m Run
40 Cal Row
150 Wallballs
40 Cal Bike
100 KB Swings
40 Cal Row
50 Burpees
800m Run"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats

"Every 3 Min x 4"

8/8 Back Rack Bulgarian Split Squats
(Heavier than last week)

Superset With:

15-20 Banded Hamstring Curls

“FERRARI”

3 Rounds For Time:

500/400m Row
30 Box Jumps
20 Wallballs
10 Toes To Bar

TC: 20 Min

16/03/2024

Vogue Fitness | JLT

CrossFit

Every 3 Min x 4

8/8 Back Rack Bulgarian Split Squats
(Heavier than last week)

Superset With:

15-20 Banded Hamstring Curls

“FERRARI”

3 Rounds For Time:

500/400m Row
30 Box Jumps
20 Wallballs
10 Toes To Bar

TC: 20 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

30-25-20-15-10-5
Cal Bike
12 Ring Rows
10 Wall Balls
8 Strict Pull Ups

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)
1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

-Rest 5 Mins-

Partner Workout

800m run together

4 Rounds
500/400m ski
20 burpees
10 synchro hang snatch

800m run together

3 rounds
500m/400m row
20 medball situps
10 synchro hang dumbell C+J

800m run together

2 rounds
500m/400m ski
20 wall balls
10 synchro devils press"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

50-40-30-20-10

Plate Hops
Shuffle Kicks
Alternating V-Ups
500-400-300-200-100m
Row

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/03/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM 12
1. 15/12 Cal Ski
2. 10 Box Jump Overs + Max Wallballs
3. Rest

Rest 3-5 Mins

For time:
3 rounds:
400m run
20 DB Box Step Ups
10 Burpee Pull-ups / Burpee Touch

20 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
CLEAN & JERK"

"

In Teams of 3

AMRAP x25
P1- Max Cal Ski
P2- 1 Round of DT
P3- Rest

Score = Max Cals

L1- >55lb
L2- 65lb
L3- 85lb
Spicy- 105lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | Rabdan

WOD

ADRENALINE

Pull up Focus

EMOM 8

1) 10 Gorilla Row + Max Ring row hold
2) 30s Hollow Hold

"Holbrook"

10 Rounds For Time
5 Thrusters (115/85 lb)
10 Pull-Ups
150 meter Sprint

TC: 18 mins

17/03/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

4 sets

8 Paused Ring Row
8 Dumbell Pullover

""Lucy""

5 Rounds
5 Pull Ups
10 Burpees
400m Run

17/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

Every 2 minutes for 6 sets:
1 Squat Clean + 1 Hang Squat Clean
+ 1 Jerk

*perform all sets between RPE 6-8 (60-80%)"
"3 rounds:
60 Double under
9 Bar muscle up

*time cap: 9 minutes

**scale: 12 Burpee pull up

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics EMOM:

20 minutes:
2 rope climbs
8 1 + 1/4 Seated barbell strict press
20 Ring plank tuck ups
Rest

Wod:

5 rounds for time:
10 alt DB clean and jerk 50/35lbs
6 C2B
12/9 calorie bike

17/03/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics EMOM:

20 minutes:
2 rope climbs
8 1 + 1/4 Seated barbell strict press
20 Ring plank tuck ups
Rest

Wod:

5 rounds for time:
10 alt DB clean and jerk 50/35lbs
6 C2B
12/9 calorie bike

17/03/2024

Vogue Fitness | JLT

CrossFit

“ROXY”

Partner Wod

2000/1500m Row
50 Burpee Over Wall
400m Run

2000/1500m Ski
50 Sandbag Over Wall
400m Farmers Carry

150/100 Cal Bike
50 Burpee Broad Jumps
400m Run

TC: 45 Min

17/03/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“ROXY”

Partner Wod

2000/1500m Row
50 Burpee Over Wall
400m Run

2000/1500m Ski
50 Sandbag Over Wall
400m Farmers Carry

150/100 Cal Bike
50 Burpee Broad Jumps
400m Run

TC: 45 Min

17/03/2024

Vogue Fitness | Marina Mall

Metcon

"40s work 20s x 32 "

1 - Cal Row
2 - Burpees to Target
3 - 10m Shuttle Runs
4 - DB Hang Snatch/Goblet Squats

**Alternate each round**

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | Marina Mall

CrossFit

"4 Sets RPE 7"

8 Pendlay Rows
8 DB Z Press

Rest 2 between sets

3 rounds for time
30/24 Cal Bike
20 Kettle Bell Swings 24/16
5 Wall Walks

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/03/2024

Vogue Fitness | JLT

Speciality

Olympic Lifting

Clean and Jerk

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

For Time

100/80 calorie Assault Bike

5 Rounds of:
10 Hang Squat Cleans 95/65#
12 Pull-Ups
14 Wall Balls 20/14#

Cash-Out:
100/80 calorie Assault Bike

TC: 30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

18/03/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"A) KNEEHAB -
EMOM 9
1) Single leg glute bridge (20s/20s)
2) Lateral box step ups (20s/20s)
3) Wall sit (45s)

B) Kettlebell complex
3 sets
Kettlebell around the world (8/8)
Ketllebell windmills (6/6)
Kettlebell deck squat (10)

C) Core
1 min on 1 min off x 4
12-14 Lying leg raises
into plank in the remaining time

D) Conditioning
10 min AMRAP
-10 Cal row
-12 Goblet squat
-14 Single KB deadlift
-50 single skips"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Mosque
"Moderate Run

8KM - 10KM Run @aerobic-effort (Green Zone)

&

5x100m Strides @""Controlled Hard"" (Walk Back Recovery)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Back Squats
5 x 5

Build up on weight

WOD
3 Rounds

20 Thrusters 35
15/10 Cal Row
20 HR Push Ups
20 V-Ups

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

E2MOM

1. 25/18 Cal Bike

2. 30 Alternating V-Ups
15 Down Ups

3. 15 KB Swings
15 Wall Balls 20/14

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Back Squats

5 x 5

Build Up On Weight

WOD

3 ROUNDS

20 Thrusters 45/35
15/10 Cal Row
20 HR Push Ups
20 V-Ups

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/03/2024

Vogue Fitness | Yas Ladies

CrossFit

CROSSFIT OPEN 24.3

5 ROUNDS :
10 Thrusters
10 Chest-to-bar

Rest 1 min

5ROUNDS:
7 Thrusters
7 Bar muscle up

TC: 15 Mins.

"

OPTIONAL FINISHER:

3-4 ROUNDS:
15 Banded Lat Pulldowns
10-30s Hollow Hold
15 Seated Banded Rows
10-30s Arch Hold

Rest 1 Mins between sets

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

a) 2 Min Work / 2 Min Rest x4
8-12 Burpee Box Jump Overs
Max Cal Bike

(14 Mins)

Rest 2-3 Mins

b) 2 Min Work / 2 Min Rest x4
10-15 Cal Bike
Max American KB Swings

(31 Mins Total)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Harry & Blue""

Teams of 2

YGIG

50-40-30-20-10

Row Calories (x2)
Dumbbell Goblet Squat
Dumbbell Box Step over
Burpee Over DB

(40 Min Time Cap)

18/03/2024

Vogue Fitness | Yas Marina

CrossFit

"STRENGTH

Deadlift (W1/4)
2 x 5 @ 65% (6.5 RPE)
2 x 5 @ 75% (7.5 RPE)
1 X 5 @ 85% (8.5 RPE)

*perfrom a set every 2:00"
"AMRAP for 15 minutes
5 Deadlift (135/95)
10 Hang Power Clean
15 Burpee over Bar"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Yas Marina

Metcon

"In a 25 minute window

10 rounds
2 lap run
4 Burpee over DB
6 Dual DB front squat
8 Dual DB STOH

- In remaining time -

Max cal AB or Row "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Linchpin""

4 rounds for time

21 Wall ball 20/14
18 Pull ups
15 Kettlebell Swings
12 Handstand Push Up

On 0:00 and every 5:00
400m run

TC: 30 Mins

18/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

3 mins On 2 mins Off x 6

A) 2 Rounds
15 Ab Mat Sit ups
20 Air Squats
Max Cal Ski

B) 2 Rounds
10 Sand bag Cleans
10 Toes to Bar
Max Cal Bike

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Every 90s x 8 "

2 Squat Clean and Jerks

Build to RPE 8

Holy Water

"Teams of 2 For Time"

30 Clean and Jerks
1000m/800m row
30 Clean and Jerks

TC. 14

RX 155/105lbs

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | JLT

CrossFit

“Eazy-E”

Running Clock:

0:00-10:00
“Cindy”
(YGIG)

5 Pull-Ups
10 Push-Ups
15 Airsquats

10:00-13:00 – Rest

13:00-23:00
AMRAP

10 Synchro Burpees
20 Box Jumps
30 Wallballs

23:00-26:00 – Rest

26:00
For Time:

1000m Row
1000m Ski
400m Run

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | JLT

Metcon

“Zachary Hellier”

For Time:
10 Burpee Pull-Ups

10 Burpee Pull-Ups
25 Push-Ups

10 Burpee Pull-Ups
25 Push-Ups
50 DB Lunges

10 Burpee Pull-Ups
25 Push-Ups
50 DB Lunges
100 Medball Sit-Ups

10 Burpee Pull-Ups
25 Push-Ups
50 DB Lunges
100 Medball Sit-Ups
150 DB Squats

TC: 45 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

A) Jerk warm up complex
3 Sets of
1 Strict Press , 1 Push Press + 1 Push Jerk
With 2 sec pause in catch

Main Work

B) Paused Push Complex x 5 sets
2 Push Press with
2 Push Jerk
Receive bar into dip and pause for 2 sec before next rep

C) Power Jerk (touch and go)
E2:30m x5
Build to a heavy but technically good set of 5 touch and go reps

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP "DAY 8"

//3 Min Jog//

*CIRCUIT 1*

*EMOM 12*

"BANDED"
Min 1 > Forward Leg Press 10/10
Min 2 > Side Leg Raises 10/10
Min 3 > Glute Bridges Alt 10/10

*CIRCUIT 2*

E2Min

(1) 20 x KB Romanian DL (12kg) or 8
* Max Calve Raises

(2) 18 X KB Romanian Dl (16kg)
* Max Run on Plate

(3) 16 x KB Romanian DL (24)kg
* Max Shuffle Kicks

Repeat 2 Times

EMOM 5:
Max Burpee Kicks Backs

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/03/2024

Vogue Fitness | RAK Mixed

WOD

Week 1:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
5 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 70%

Wod:

3 Rounds for time:
10 DBL DB farmers hold box step up
10 Power cleans @ 125/85lbs
10 down ups (full burpee no jump)

18/03/2024

Vogue Fitness | RAK Ladies

WOD

Week 1:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
5 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 70%

Wod:

3 Rounds for time:
10 DBL DB farmers hold box step up
10 Power cleans @ 125/85lbs
10 down ups (full burpee no jump)

18/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

36 Minute EMOM:
7-10 Calorie bike
7-10 Calorie row
7-10 Calorie ski
Rest

*Aim for consistent calories

18/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Pump and burn:

4 Rounds:
8-12 barbell back squats
8-12 deadlifts
12 DBL DB box step ups
16 Alt Front rack reverse lunges
60s rest

4 Rounds:
4 length plate pulls
16 calorie bike
20 Banded good mornings
20 empty barbell hip thrusts
60s rest

18/03/2024

Vogue Fitness | JLT

Metcon

"EMOM 36"

1. 8 Shuttle Runs
2. 2 Rope Climbs
3. 12/8 Cal Bike
4. 15-20 KB Goblet Squats
5. 12/8 Cal Ski
6. 3 Wallwalks

19/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HANDSTAND STRENGHT
3 Rounds For Quality

3 Strict HSPU
4 L-Sit DB Press
50 Shoulder Taps

INDIVIDUAL WOD

8 Rounds For Time:

50 Double Unders
10 DB Clean & Jerk 50/35#

TC 16 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

19/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Endurance - YAS Marina

Team of 3
-
400m run together
-
200/170 cal bike
+
15 Rounds
12 dumbell snatch
12 dumbell lunges
-
400m run together
-
200/170 cal row
+
15 rounds
12 dumbell clean and jerk
12/12 jumping lunges
-
400m run together
-
200/170 cal bike
+
15 rounds
12 Goblet Squat
12 kickback burpee
-
AMRAP BIKE UNTIL 45 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Complex

2 Rounds
4 Pull ups + 4 TTB

1 Rounds
6 TTB + 4 Pull Ups

WOD
10 Rounds

1. 7 Cal Ski
5 Pull Ups

2. 7 Cal Ski
5 TTB

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

3mins Work : 2mins Rest

100 Skipping/ 50 DU
16 DB Snatch 50/35
AMRAP BJO

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Complex

2 ROUNDS

4 Pull ups + 4 TTB

1 ROUND

6 TTB + 4 Pull Ups

WOD

10 ROUNDS

1. 10/7 Cal Ski
5 Pull Ups

2. 10/7 Cal Ski
5 TTB

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY

EMOM x10
3 Back Squats

"

FOR TIME:

35 cal AB
50 DB Thruster
35 cal Row

(TC: 15 Mins)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

AMRAP x20
15 Cal Ski
25 Wallballs
15 DB Hang Clean & Jerk @2xDB

Rest 3 Mins

EMOM x6
1- 45s DB Renegade Rows
2- 45s V-Ups"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 8
A) 12 Seated Z Press
B) 30s max strict pull up

""Finsbury Park""

In Pairs

10 Rounds For Time In Pairs:

12 Dumbbell Deadlifts
9 Dumbbell Hang Cleans
6 Dumbbell STOH

EMOM INC 0
5 Synchro Burpees

TC: 18 mins

19/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics

EMOM x 6
1. 10-20 sec support hold
2. 10-20sec dip hold
3. 10-20sec rings to chest hold

Rest 2 min

EMOM x 6
1. 5-10 Ring Dips (scale to toe or band supported)
2. 3-5 low ring transitions "
"5 Rounds
9 DB Thrusters (2x50/35lbs)
6 RMU
or
BMU
or
9 CTB/Pull Ups

*time cap: 12 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Rabdan

WOD

UNITE
Strength

EMOM 8

1) 30s Goblet Curtsy Lunge
2) 30s Seated Box Jumps

""Survivor""

10 Rounds

1 Minute On/1 Minute off

150m Row Max burpees over the rower

19/03/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

In Pairs

EVERY 10mins X 3

1000m/800m Row
50 Wall Balls
30 Burpees Over the Rower

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Marina Mall

CrossFit

EMOM 16

1 -20s RING SUPPORT
2- 20s 20s Hollow Hold
3 -20s Bottom Dip Hold
4 -20s Chin Over Bar Hold

For Time:
50 Toes To Bar
40 Over Head Squats 95/65
30 Burpees
20 Handstand Push-ups/Pike Push ups
10 Bar muscle ups/Burpee pull ups

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | RAK Mixed

WOD

Upper body:
Dumbell incline Bench press:
4 x 20 ALT Reps
(DB Stays up the whole time)

Wod:

Amrap 14 in pairs:
30/24 calorie ski
10 syncro push ups
20 T2B
6 wall walks

19/03/2024

Vogue Fitness | RAK Ladies

WOD

Upper body:
4 Rounds:
10 Curl to Press
20 Push ups
20 Renegade rows
2 Minute rest

Wod:

Amrap 14 in pairs:
24 calorie ski
10 syncro push ups
20 T2B
6 wall walks

19/03/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

2 rounds:
20 meters out and back pike crawl
30 seconds WF Handstand hold
30 seconds T-spine opener over wall ball/foam roller
30 seconds banded lat stretch (each arm)

1 set: Max Hollow hold
Rest 2 minutes

3 sets: 3-6 plank walk outs on rower

EMOM x 5: HS kick up walk to wall

1 set: Max chin over bar hold (overhand grip)
Rest 2 minutes

3 sets: 5-8 Arch activations on foam roller and plate

EMOM x 3: 3 hip to bar + 1 turnover (low bar OR banded on rig)
EMOM x 3: 3 jumping bar muscle ups
EMOM x 3: BMU assisted attempts??

19/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Tight and toned:

5 Rounds for quality:
10 Medball Medball V ups
10/10 Medball Rotational Throws
10 Stiff leg deadlifts
10 Medball Tucks
16 Alt DB Floor press
60s rest

Upper body tabata:
20s on 10s off x 10 rounds for each exercise:
Deadhang
Empty barbell hang cleans
Handstand hold
Empty barbell push press
Slam balls

19/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 alt KB goblet box step up
8-10 Strict pull up (add bands if needed)

*rest 1 minute between sets

**time cap: 12 minutes

2. For time
40-30-20
Wall Ball (20/14)
Box jump over (24/20)

*time cap: 15 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | JLT

CrossFit

Gymnastics

EMOM 9

1. 3-5 Negative HSPU
2. 10 Dual DB Z-Press
3. 15 Banded Pull-Aparts

“SEVEN”

7 Rounds For Time:
7 HSPU
7 Dual DB Snatch @50/35
7 Burpee Box Jump Over
7 Dual DB Thrusters

TC: 25 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Marina Mall

Speciality

Gymnastics

Handstand Walking

"Mobility"
Wrists
PVC Shoulder flexion (boxes)
Thoracic (Wall Ball + plate)
2 RFQ
10m plate OH carry (wrist extension)
10 hollow rocks
5 hollow to superman roll

"DRILLS"
Box / Wall Facing HS holds
Weight transfer (on wall or box)
Kick up walk to wall
Plate walks (push)

"Practice (10 mins)"
RX: x distance hs walk x5 (6m)
Partner assisted PVC walks

Rest as needed

"Accessory circuit"
20 plank plate walks (protracted)
30s arch hold
10-20s 90° half pull ups hold (hollow)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP DAY9

"UPPER BODY"

CIRCUIT 1
""BANDED""
2 ROUNDS
20 Banded Chest Pulls
20 Banded Pull Downs
10/10 Side Pulls
20 Banded Presses

CIRCUIT 2:
EMOM 12
1. DOUBLE SEATED PRESS
2. DOUBLE BENT OVER ROW
3. 3. LU _ RAISES
4. RECOVERY SKI

8 MIN AMRAP
10 CAL Ski
8 Up Down Planks
10 Side Chops

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/03/2024

Vogue Fitness | JLT

Metcon

"EMOM 36"

1. 8 Shuttle Runs
2. 2 Rope Climbs
3. 12/8 Cal Bike
4. 15-20 KB Goblet Squats
5. 12/8 Cal Ski
6. 3 Wallwalks

20/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

EMOM 7

1 Clean High Pull + 1 Hang Squat Clean @&RPE

PARTNER WOD

YGIG , Share however (Unless Stated)

16 Min AMRAP

10 Thrusters 95/65#
20 TTB
30 Wall Balls 20/14#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

20/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

Team of 2

5000/4500m C2B

100 partner wall balls

4000/3500 C2B

100 Partner wall ball situps

3000/2500 C2B

50 Partner wall balls

2000/1500 C2B

50 Synchro Burpees

TC: 40 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Stamina

Stamina

Track Run - Formula 1 Track
"5KM Time Trial

1.5KM Warm Up & Dynamic Stretches & Strides 4x80m ""Walk Back Recovery""

5KM Time Trial

1KM Cool Down "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

50-40-30-20-10
Cal Bike

12 Angel Press 40
20 Air Squats (sync)
50 DU/100 SU

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

20/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

250/200m Row
12 Renegade Rows
6 Angel Press 2x35/20

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

20/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

50-40-30-20-10
Cal Bike

12 Angel Press 60/40
20 Air Squats (sync)
50 DU/100 SU

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

20/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS

Pull-up Practice

Warm Up with...
- Hollow / Arch Holds
- Deadhangs
- Chin over Bar Holds
- Jumping into Hollow
- Box Kipping Movement

Box Kipping (SL / Jumping)
Banded Kipping
Kipping"

"

IN PAIRS:

For Time

60-40-20
SA Devil Press
Box Jump Overs
Pull-ups / Jumping Pull-ups

*Split reps however

30 Min Cap

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY!

In Pairs

In a 30 Minute Window:

50 Box Jumps
40 Hang Power Cleans
30 Burpees
50 Cal Row
30 Burpees
40 Hang Snatch @ 2xDB
50 Box Jumps

- In remaining time -

Max Cal Row

"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10 minutes of Double Under play
"
"In a 2 minute window
6 Power Snatch (115/85)
12 Toes To Bar
Max Effort Double Unders

Rest 1 minute

x5

*RX+ 135/95"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Rabdan

WOD

HYBRID
Teams of 2 YGIG

1000m Row
100 HR Push-Ups
2 Lap Farmers Carry
800m Run Together
2 Lap Farmers Carry
1000m Ski
100m Burpee Broad Jump
1000m Row

TC: 36 min

20/03/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

50 Walking Lunges
40 DB Push Press
30 Box Jumps
30 Pull Ups
40 DB Power Cleans
50 Walking Lunges

TC18

Cash out.

50 DB Bicep Curls
EVERY break 10 Push Ups

Chose a weight you can get 12/15 reps in set 1

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Marina Mall

CrossFit

Teams of 2

1 Round
50/40 Cal bike
40/30 Cal Ski
30 Syncro Down Ups

2 Rounds
40/30 Cal bike
30/20 Cal Ski
20 Syncro Down Ups

3 Rounds
30/20 Cal bike
20/10 Cal Ski
10 Syncro Down Ups

TC40

20/03/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

A) Jerk warm up complex
3 Sets of
1 Strict Press , 1 Push Press + 1 Push Jerk
With 2 sec pause in catch

Main Work

B) Paused Push Complex x 5 sets
2 Push Press with
2 Push Jerk
Receive bar into dip and pause for 2 sec before next rep

C) Power Jerk (touch and go)
E2:30m x5
Build to a heavy but technically good set of 5 touch and go reps

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | RAK Mixed

WOD

Cardio;
In pairs for time:
48/36 calorie bike
2500m row
48/36 calorie bike
120 box jumpovers
48/36 calorie bike
100 DBall over the barbell 75lbs (set on the rig)
48/36 calorie bike
50 syncro sit ups
48/36 calorie bike

20/03/2024

Vogue Fitness | RAK Ladies

WOD

Cardio;
In pairs for time:
36 calorie bike
2500m row
36 calorie bike
120 box jumpovers
36 calorie bike
100 DBall over the barbell 45lbs (set on the rig)
36 calorie bike
50 syncro sit ups
36 calorie bike

20/03/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 8:30pm ONLY

W1-8:

3 position clean and jerk:
1x 60% - 1x 65% - 4 x70%

Clean pulls:
3x 2 reps @ 90% - 3x 2 reps @ 95%

Front squat:
3x5 reps @ 70%

Good mornings:
3x5 reps

20/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Zone 2 Engine:

90s bike
30s rest
90s row
30s rest
90s ski
30s rest
90s farmers carry
30s rest

6 rounds.

20/03/2024

Vogue Fitness | Yas Marina

Metcon

"Every 10-12 minutes for 3 sets:
600/500m Row
400m Run
20/15 cal AB
20 KB swing "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP DAY 10

""FULL BODY""

5 Rounds

3min Work : 1 min Rest

100 Skipping
20 x GTO With Plate

Remaining Time Max Step Up Kicks

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

20/03/2024

Vogue Fitness | JLT

CrossFit

Back Squats

Every 3:00 x 4

8 Reps @ 75-80% of 1RM
Or Heavier Than Last Week

Superset With:

15-20 Banded Hamstring Curls

“What Legs?”

YGIG With A Partner

AMRAP 16

10 Dual DB Box Step Overs @ 50/35
12/8 Cal Bike
14 Dual DB Lunges @ 50/35

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | JLT

Metcon

Partner WOD

EMOM 10
(YGIG)
8 Burpee Over Rower
Max Cal Row

-Rest 2 Min-

AMRAP 10
(SHARED)
20 Alt DB Snatch
20 Box Jump Over
20 Toes To Bar

-Rest 2 Min-

EMOM 10
(YGIG)
15 Wallballs (Unbroken)
Max Cal Row

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Pinapple Head""

In pairs (YGIG unless stated otherwise)

Buy In: 2k Row / 1.8k Row

2 Rounds

30 HR Push Ups
1k Ski/ 800m Ski
400m Run Together
40 Wall Balls

Buy Out: 800m Run Together

TC: 32 mins

21/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PAIRS METCON

A) 3 Min AMRAP

30/25 cal Bike (Shared)
Max DB Hang Clean and Jerk YGIG

B) 3 Min AMRAP

150 DU/SU Shared
Max Partner wall ball Sit ups

C) 3 Min AMRAP

30/25 cal Row
Max Shared Kettlebell Swings

Rest 1:30 min between AMRAPS

3 sets

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

21/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIES/SKILLS

3 Rounds

20 DB Bicep Curls
10 Chin Ups (banded)
15 Bench Skull Cruschers 35
15 Tricep Push Ups

WOD
AMRAP

12 DB Bench Press 2x35
10 Wall Balls 14
12 DB Hang Cleans
10 DB STO

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

EMOM 20

1. 12/8 Cal Ski
2. 12 Plate Thrusters 45/25
3. 16 Sit Ups
4. 16 Push Ups

Rest 2mins

EMOM 8

Repeat

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIES/SKILLS

3 ROUNDS

20 DB Bicep Curls
10 Chin Ups (banded)
15 Bench Skull Crushers 45/35
15 Tricep Push Ups

WOD

AMRAP

12 DB Bench Press 2x50/35
10 Wall Balls 20/14
12 DB Hang Cleans
10 DB STO

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

Every 90s x7
Low Hang Power Snatch +
Squat Snatch

*Build weight over sets

"

AMRAP x10
10 Hang Power Snatch
15 Wallballs

L1- >45lb
L2- 55lb
L3- 65lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

AMRAP x6
10 Cal Bike
10 KB Sumo Deadlift High Pulls

Rest 2 Mins

AMRAP x6
50 Plate Hops
10 Slam 2 Shoulder (Heavy)

Rest 2 Mins

AMRAP x6
20 Plate OH Reverse Lunges
10 Plate G2OH

(22 Mins Total)

Rest 3 Mins

In Pairs
60 Cals for Time!

P1- Bike
P2- Hold Plank"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

Every 7:00 x 5 sets
20/15 Cal AB
30/20 Cal Ski
30/20 Cal Row

*time cap: 6 minutes per set"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Whack a Mole""

For Time (with a Partner)

100/80 calorie Assault Bike

Then, 4 Rounds of:
50 foot Dumbbell Front Rack
Walking Lunges (2x50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Dumbbell Hang Squat Cleans (2x50/35 lb)

100/80 Calorie Assault bike

Then, 4 Rounds of:
50 foot Single-Arm Dumbbell Overhead
Walking Lunges (50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Single-Arm Overhead Squats (50/35 lb per side)

Buy-Out:
100/80 calorie Assault Bike

TC: 34 mins

21/03/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays intervals -

TABATAS

1- Med Ball Cleans
2 - Shuttle Runs
3 - Cal Bike
4 - Hollow Rocks/Mountain Climbers

Rest 2 between Tabatas

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Marina Mall

CrossFit

Every 5 Minutes for 30 Minutes:

300/250m Row
2 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats

RX+ Wear a weight vest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:
Alt EMOMx14
1 - Toes to bar
2 - Handstand walk to wall

*Or 'x' amount of distance if efficient

Wod:

EMOM 15:
1-3 rope climbs
30m bear hug SB carry
12 DBL DB push press 35/25lbs

21/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

EMOM x 16:
12 Calorie row
9 burpees over the rower

3 Minutes rest

EMOM x 16:
5x15m shuttle runs
15 Wall balls

21/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Commander:

30s on 30s off/ 45s on 15s off/ 60s on continuous:

Wall balls
Kick back burpees
Battle rope seated pulls
Shuttle runs
Sandbag over the box
Army under and overs
Overhead plate hold high knees
DBL KB deadlifts
2 minute rest between rounds.

21/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 alt KB gorilla row
10-12 DB floor press

*rest 1 minute between sets

**time cap: 12 minutes

2. 3 rounds:
400m run
15 Burpee
15 Toe to bar

*time cap: 15 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BootCamp
* BIKE *

* KETTLEBELL*
EMOM 8
Min 1 > 10/10 Single Arm Sit Up
Min 2 > Half Kb Swings
Min 3 > Side Tilts 10/10
Min 4 > Max Bike

[REST 1 Min]

* BODYWEIGHT*
EMOM 8:
Min 1 > Side/ Side leg tuck ins
Min 2 > Crunches
Min 3 > Side Crunches 10 /10
Min 4 > Max Bike

SLAMBALL
EMOM 8:
Min 1 > Slam Throws
Min 2 > WB Sit up throws
Min 3 > Side Chops 10/10
Min 4 > Max Call Bike

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Christine - The Superteacher""

Teams of 2

42-30-18
Cal Bike
Box Jump

Into

21-15-9
Devils Press
42-30-18
Synchro Sit Ups

Into

21-15-9
Synchro Burpees
42-30-18
Synchro KB Deadlifts

TC: 30 mins

21/03/2024

Vogue Fitness | JLT

CrossFit

Power Clean + Push Jerk

EMOM 12

3 x 2 @ 60%
3 x 2 @ 70%
3 x 2 @ 75%
3 x 1 @ 80 + %

“Coco Loco”

10 Rounds For time:

3 RMU/ BMU/ 6 C2B / 6 Pull-Ups
5 C&J @ 115/80
7 Pogo Burpees

TC: 20 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | JLT

Metcon

12min AMRAP

10-20-30…
Cals on Ski

*200m Run after Each set

-Rest 2min-

12min AMRAP

10-20-30..
Cals on Bike

*200m Run after each set

-Rest 2min-

12min AMRAP

10-20-30..
Burpees

*200m Run after each set

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/03/2024

Vogue Fitness | Stamina

Stamina

Stamina Wod JLT

EMOM 30 min.

Minute 1: 15 Wall Ball Shots (20/14 lb)
Minute 2: 15/12 calorie Ski Erg
Minute 3: 10 Singe Arm Devil Presses (50/35 lb)
Minute 4: 200 meter Run
Minute 5: Rest

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD
3 rounds for time

21 Wall ball 20/14
18 Pull ups
15 Kettlebell Swings
12 Handstand push up

On 0:00 and every 5:00
400m run

TC: 30 Mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina

"EMOM for 30 minutes
Minute 1: 15 Wall Ball Shots (20/14 lb)
Minute 2: 15/12 calorie Ski Erg
Minute 3: 10 Singe Arm Devil Presses (50/35 lb)
Minute 4: 200 meter Run
Minute 5: Rest"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 3mins Complete

1. 10 Shuttle Runs
14 Slamball Lunges
10 Slamballs 30/20

2. 10 Shuttle Runs
14 Box Jumps
10 Burpees

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Clean

3 x 2
2 x 2
2 x 1

WOD

2Mins. Work : 2min Rest

10/7 Cal Row
6 Burpee Over Rower
AMRAP Power Cleans

Weight: 135/95

(Target 50 Reps)

TC : 16 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Clean
3 x 2
2 x 2
2 x 1

WOD
2mins Work, 2mins Rest

7 Cal Row
6 Burpee Over Rower
AMRAP Power Cleans

Weight: 95

(Target 50 reps)

TC: 16 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Yas Ladies

Metcon

"
In Pairs

1500m Ski
10x50ft Shuttle Runs
3500m C2 Bike
10x50ft Shuttle Runs
1500m Row
10x50ft Shuttle Runs

30 Min Cap

*Together

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting

Every 3 minutes for 5 sets:
3 Hang Clean + 3 Push Jerk (W1/4)

*Build in weight each set.

"
"4 Rounds
7 KB swings (HEAVY - 32/24kg)
14 Burpees
21 /18 Cal Bike

*time cap: 16 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Amrap 10
1,2,3,4,5,6 ETC

Slam Balls
Deck Squats
30 Double Unders

REST 5

Amrap 10
1,2,3,4,5,6 ETC
Slam ball
Burpee Box Jump Over
Skate hops *each side

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 5:

5 x 3 x 80%

Go every 2mins

"Hellhole"

For Time:
50 Devil's Press (50's/35's)
Intervals Style: 2min on 1 off x3 final interval 3mins
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil's Press in Time Remaining

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:
E2MOM x 5:
5 reps builing through sets

Wod:

Amrap 3 x 3:
15 Hang squat snatches 95/65lbs
Max bar facing burpees

2 minute rest

22/03/2024

Vogue Fitness | RAK Ladies

WOD

Sumo deadlift:
E2MOM x 5:
5 reps builing through sets

Wod:

Amrap 3 x 3:
15 Hang squat snatches 95/65lbs
Max bar facing burpees

2 minute rest

22/03/2024

Vogue Fitness | Yas Marina

Metcon

"AMRAP 15
500m row
50 Double under
10 Dual DB push press

Rest 5 minutes

AMRAP 15
20/15 cal AB
30/20 Push up
20 alt DB snatch"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BootCamp

"MACHINE FRIDAYS "
EMOM 2 (22)

Max Cals&Reps
Min 0 -3. SKI
Min 0- 6. BIKE
Min 6- 9. ROW
Min 9-12 × Down Ups
12 -14 Raha × 3
[X2]

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/03/2024

Vogue Fitness | Al Raha

WOD

VO2

""The Program""

3 Sets

In a 3 min Window Complete
500m/400m Ski
10 Double Dumbbell Push Press
Max HSPU/Push Up In Remaining Time

Rest 2 min

In a 3 min Window Complete
500m/400m Row
10 Dumbbell Renegade Row
Max Pull-ups/Ring Row In Remaining Time

22/03/2024

Vogue Fitness | JLT

CrossFit

Overhead Squat

8-6-4-2-2-1

Every 2:00 x 6 sets

We haven’t done this in a long time,
So we want to see where we’re at.
Build to a heavy 1 with a good form.

“Ride It”

Every 6:00 x 4

400m Run
500/400m Row
50 Double Unders

*If you’re getting less than a minute rest,
Scale The Row or Double Unders

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/03/2024

Vogue Fitness | Rabdan

WOD

VO2
""Big mac Large meal""

A) 3 Min AMRAP

30/25 cal Ski (Shared)
Max DB Hang Clean and Jerk YGIG

B) 3 Min AMRAP

150 DU/SU Shared
Max Partner wall ball Situps

C) 3 Min AMRAP

30/25 cal Ski
Max Shared Kettlebell Swings

Rest 1:30 min between AMRAPS

3 sets

23/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 10

1. 12 BJO
2. 12/8 Cal Bike

WOD

27-21-15-9

KB Hang Snatch 24/16
Cal Bike
KB Box Step Over

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

23/03/2024

Vogue Fitness | Yas Marina

CrossFit

"5 Rounds
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

*perform for total reps"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/03/2024

Vogue Fitness | JLT

CrossFit

Every 3:00 x 4

8/8 Back Rack Bulgarian Split Squats
(Heavier Than Last Week)

Superset With:

12-16 Dual DB Lunges

AMRAP 20

21/16 Cal Bike
18 Wallballs
15 KB Swings
9 Toes To Bar

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)
1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

In a Team of 2

*400m run after each section completed*

120/100 Cal Row
60 Partner situps
80 Dumbell Snatch

120/100 Cal Ski
60 Burpees over parter
60 Dumbell Thruster

120/100 Cal Bike
60 V-Ups
40 Dumbell Devils press

(45 Mins)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

6 Rounds

12/8 Cal Bike
15 TTB/HKR
18 Air Squat
21 Plate GTO 45/25

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

3 ROUNDS

500/400m Ski
20 DB Hang Clean & Jerk 50/35
20 Burpees
250/200m Ski
15 Ring Rows
30 Sit Ups

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
Clean & Jerk"

IN PAIRS:

3 Rounds for Time
800m Row
40 Deadlifts
20 HSPU / DB Push Press

25 Min Cap

L1- Medium Weight
L2- 95lb
L3- 115lb
Spicy- 125lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

EMOM 9
1) 40s Dead Hang
2) 8/8 Chainsaw Row
3) 30s Plank

'The Hopper'

Buy in: 1000m Row

5 Rounds
25 Pull Ups
10 Dumbbell Push Jerks

TC: 20 mins

24/03/2024

Vogue Fitness | Yas Marina

CrossFit

"HERO WOD SUNDAY:
“AGENT BILLY CLARDY III”

AMRAP for 48 minutes

Partner A: Run 400m

Partner B: AMRAP of
12 Overhead Plate Alternating Lunges
6 Burpees to Plate
19 Plate Ground to Overhead

Partner C: Rest

*Rotate when Partner A returns.

**Weight Vest Optional"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Rabdan

WOD

ADRENALINE
Pull up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

EMOM 9
1) 30s Dead Hang
2) Max Negative Pull Ups
3) 30s Hollow

""BSE""

8 Rounds For Time:

50 Double Unders

10 Pull-Ups

24/03/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

AMRAP 6
12/9 cal AB
8 Dual DB farmer lunge
4 Devils press

Rest 2 minutes

AMRAP 6
2 Lap run (together)
15 Wall Ball
10 Slam ball

Rest 2 minutes

x2

*perform as YGIG per movement "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Marina Mall

CrossFit

4 Sets RPE 7

10 Pendlay Rows
10 DB Z Press

Rest 2 between sets

EMOM 20

1. 14/10 Cal Bike
2. 12 KB Goblet Squats
3. 10/20 Push Ups
4. Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | JLT

CrossFit

“MURPH PREP”

Lake Run
40 Pull-Ups
50 Push-Ups
60 Airsquats

800m Run
30 Pull-Ups
40 Push-Ups
50 Airsquats

400m Run
20 Pull-Ups
30 Push-Ups
40 Airsquats

200m Run
10 Pull-Ups
20 Push-Ups
30 Airsquats

*RX = Wear A Weight Vest

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Marina Mall

Metcon

"5 Rounds for Time"

400m/350m Row
20 AB mat sit ups
20 Box Jumps

TC30

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds for Time

15 Calorie Assault Air Bike
30 Sumo KB Deadlift High-Pulls
45 Ab Mat Sit-Ups
60 Single-Unders

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

5 Rounds For Time
24 Front Squats 115/85#
24 Burpee over bar
24 Front Rack Lunges
400 meter Run (Together)

TC: 30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

25/03/2024

Vogue Fitness | Stamina

Stamina

"Bulletproofing - Yas Marina

A) EMOM 9
1) 12 Alternating Step back Curtsy Lunge
2) 20s Side plank R/20s side plank L
3) 14 kn

B) AMRAP 8
- 30s wall sit
- 5 High Box Jumps
- 10s L sit hold
- 5 Push ups

D) AMRAP 12

- 50 single skips
- 21 KB swing
- 40 Double under
- 15 KB Push press
- 30 Single crossover
- 9 KB Deck squat"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Mosque
"Community Run

6.4KM - 9.6KM (Green Zone / Aerobic Effort)

&

5x100m strides ""Walk Back Recovery"""

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LUNGES

2 Rounds
20 DB Jumping Lunges
15 Glute Bridges

2 Rounds
14 DB Box Step Ups
14 Wall Ball Lunges

WOD

5 Rounds

18 Wall Balls 14
10 Cal Ski
12 DB Snatch 35

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LUNGES

2 Rounds
20 DB Jumping Lunges
15 Glute Bridges

2 Rounds
14 DB Box Step Ups
14 Wall Ball Lunges

WOD

5 Rounds

18 Wall Balls 20/14
15/10 Cal Ski
12 DB Snatch 50/35

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Gut Check""

Partner YGIG (Round for Round)

30 Rounds

3 Double DB Devils Press
6 Double DB Thruster
9 Burpees

TC:35 mins

25/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

STRENGTH DAY
(Interim week)

Every 2 Mins x5
5 Sumo Deadlifts @ 70% / 7RPE

"

PARTNER WORKOUT

3 Rounds
20 Deadlifts
10 Synchro Bar over Burpees
20 Power Cleans
10 Synchro Bar over Burpees

12 Min Cap

L1- Medium weight
L2- 65-75lb
L3- 85lb
Spicy- 95lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

INDIVIDUAL WORKOUT

4-6 Rounds
15 Cal Bike
20 KB Swings
15 Hanging Knee Raises / V-Ups
10 KB Reverse Lunges

*Rest 2 Mins between rounds

30 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

M: 10-20-40-80
F: 8-16-32-64
Cal Row
15 TTB/HKR
20 Single Arm KB Thruster 24/16
25 Down Ups

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/03/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

In a 30 minute window

4 rounds:
60/50 cal Ski
40 Burpee
20 Dual DB box step up

- in remaining time -

Max cal Ski

*share reps however "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Deadlift (W2/4)
2 x 5 @ 70% (6.5 RPE)
2 x 4 @ 80% (7.5 RPE)
1 X 3 @ 85-90% (8.5 RPE)

*perform a set every 2:00"
"AMRAP for 15 minutes
12/9 cal Bike
9 Thruster 95/65
7 Burpee over bar"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM

"Loredo"

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run

TC: 40 mins

25/03/2024

Vogue Fitness | JLT

CrossFit

"PARTNER WOD"

2 Rounds:

200 Double Unders
*10 Synchro Toes To Bar
100 Box Jump Overs
*10 Synchro Pull-Ups
75 Wallballs
*10 Synchro Chest To Bar
50 Alt DB Snatch @ 50/35
*4 Rope Climbs
25 DB Burpee Box Get Over

Remaining Time:
Max Cal Bike

TC: 40 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds for Time:

15 Calorie Assault Air Bike
30 Sumo KB Deadlift High-Pulls
45 AbMat Sit-Ups
60 Single-Unders

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Marina Mall

CrossFit

Every 90s x 8

Squat Clean and Jerk

Build to heavy for the day

Complete as many rounds as possible in 12 minutes of:

1 Squat Snatch
3 Clean and Jerks
30 Double-Unders

RX 135/95
RX+ 155/105lbs

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | RAK Mixed

WOD

Week 2:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
5 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 75%

Wod:

10 minute amrap:
200m row
10 Box jumps
10 DBL DB cleans 2x25lbs

25/03/2024

Vogue Fitness | RAK Ladies

WOD

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
5 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 75%

Wod:

10 minute amrap:
200m row
10 Box jumps
10 DBL DB cleans 2x25lbs

25/03/2024

Vogue Fitness | Al Ain Ladies

WOD

Bootcamp Day 11

"LOWER BODY"

A. 3 SETS
14/14 Split or Squats 10lbs
>5 Burpees
12/12 Split or Squats 15lbs
>5 Burpees
10/10 Split or Squats 20lbs

***********

B. EMOM 12
1.HIP THRUSTS
2. COSSACK SQUATS
3. WEIGHTED STEP UPS
4. LEG LIFTS

C. EMOM 8> 1Min. On 1Min. Off

Max Cal Bike

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/03/2024

Vogue Fitness | JLT

Metcon

“BRESLOFF”

4 Rounds For Time

400m Run
35 KB Swings
30 KB Goblet Squats
25 Hand Release Push-Ups
20 KB OH Lunges

TC: 35 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Hang Clean barbell cycling
- 10 min Hang Clean bounce technique

EMOM 8 - 5 bounce hang power cleans

B) Power clean Barbell cycling
10 min technique work
- EMOM 5 3 touch and go power clean with 2 sec pause in catch

Power clean waves - E2:30m c4
4,3,2 reps @60/65/70%

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Handstand Push Up Coaching

INDIVIDUAL WOD

AMRAP 18

21 Dual KB thrusters 24/16#
15 Box jump Overs
9 pull ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

26/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Team of 3

Run 400m W/D-Ball

P1- 100 D-ball Squats
P2- 250m/200m Row (TK)
P3- Rest

Run 400m W/D-ball

P1- 100 D-ball slams
P2- 12/10 cal Bike (TK)
P3- Rest

Run 400m W/D-Ball

P1- 100 D-ball Lunges
P2- 250m/200m Row (TK)
P3- Rest

Run 400m W/D-ball

P1- 100 D-ball Over shoulder
P2- 12/10 cal Bike (TK)
P3- Rest

Run 400m W/D-Ball

P1- 100 D-ball Situps
P2- 250m/200m Row (TK)
P3- Rest

Buy out: 50 synchro burpees

TC: 45 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

EMOM 12

1. 8 Cal Row
2. 35sec Deadhang
3. 6 S-Pull Ups

WOD

AMRAP

8 Cal Row
6 Power Cleans 75
3-6-9-12-15-18...
Pull Ups

TC: 15Mins.
NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 12

1. 12/8 Cal Row
2. 35sec. DeadHang
3. 6 S-Pull Ups

WOD

AMRAP

12/8 Cal Row
6 Power Cleans 115/75
3-6-9-12-15-18...
Pull Ups

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/03/2024

Vogue Fitness | Al Raha

WOD

UNITE

EMOM 8

1) 8 Tempo Floor Press
2) 8-10 Strict Pull Up

""Get on ya bike""

100/80 Cal Bike
400m Run Together
20 Synchro KB Swings
50/40 Cal Bike
400m Run Together
10 Synchro KB swing

TC: 20 mins

26/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY

Every 2:30-3 Mins x4
5 Heavy Back Squats
10/10 Single-Leg DB RDLs"

"

EMOM x16
1- 8-12 Cal Bike
2- 8-12 DB Box Step Overs @ 1xDB
3- 60 DUs / 80 SUs
4- Rest

L1- >22.5
L2- 25lb
L3- 30lb
Spicy- 24"" Box + 35lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

INTERVALS

EMOM x10
1- 10-15 Cal Row
2- 14-18 DB Snatch

Rest 3 Mins

EMOM x8
1- 10-15 Cal Row
2- 8-12 DB Box Step Overs @ 2xDB

Rest 3 Mins

EMOM x6
1- 10-15 Cal Row
2- 6-10 Burpee Box Jumps

30 Mins Total"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

21-18-15-12-9-6-3

Cal Bike
Dual DB Snatch 2x35/20
Wall Balls 20/14

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 alt DB farmer lunge steps
10-12 S/L DB RDL (each side)

*time cap: 12 minutes

2. AMRAP 15
1000m run (buy in)
- into -
5 TTB / 10 Knee raise
10 Push up
15 KB Goblet squat "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting

Every 3 minutes for 5 sets:
3 Hang Clean + 2 Push Jerk (W2/4)

*build in weight each set

"
"EMOM x 15
1. 15/12 Cal Row
2. 15-20 V Ups
3. 40-60 Double Unders "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Rabdan

WOD

UNITE

Strength

EMOM 8

A) 8 Tempo double DB Front Squat
B) 10 Box jump step-down

"Double Death Race"

In a Team of 2 YGIG style

10 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

TC:20 mins

26/03/2024

Vogue Fitness | RAK Mixed

WOD

Upper body:

Barbell Bench press:
5-4-3-2-1-2-2

Wod:

EMOM x 16:
16 Wall balls
8-12 T2B
9/6 calorie Bike
15 Push ups

26/03/2024

Vogue Fitness | RAK Ladies

WOD

Upper body:

4 Rounds:
12 Barbell bench Press
20 Alt KB Gorilla rows
2 Minute rest

Wod:

EMOM x 16:
16 Wall balls
8-12 T2B
9/6 calorie Bike
15 Push ups

26/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Tight and toned:

5 Rounds for quality:
10 Strict Knees to elbow
30s per side Straight arm plank
20 Landmine twists
20 KB Sumo Deadlifts

Lower body tabata:

26/03/2024

Vogue Fitness | JLT

CrossFit

EMOM 9

1. 1 Wallwalk + 2 Shoulder taps x 2 Reps
2. 15 Banded Lat Push Downs
3. 20 Hollow Rocks

“BUTTERY”

4 Rounds For Time:

25 Crossovers / 50 SU
200m Run
15 KB Swings
10 Burpee Pull-Ups
5 Wallwalks

TC: 20 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

"In Pairs"

25min Window

3 Rounds (each)
- YGIG Per Movement -

10 KB Goblet Squats
8 Burpee Box Jumps
16/12 Cal Ski
8 Burpee Box Jumps
10 KB Goblet Squats

Max Cal Ski remaining time

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 12"
1 -20s Ring Support
2- 20s 20s Hollow Hold
3 -20s Bottom Dip Hold
4 -20s Chin Over Bar Hold

21-15-9 reps for time of:
Calorie Row
Burpee DB Deadlifts

TC13

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | Marina Mall

Speciality

"Gymnastics"

DRILLS

Low bar Muscle ups
Box Jumping Muscle up
Kip swing break down:
Glide, Arch, Hip Drive, Push down
Full Bar Muscle up with Jump in (box)

Practice EMOM10 mins

RX: x BMU or
Any drill on the minute
Rest as needed
Accessory circuit -2RFQ
30 Banded face pulls
30s Arch Hold
10-20s 90° half Pull Ups hold (hollow)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/03/2024

Vogue Fitness | JLT

Metcon

“ALPHA”

EMOM 36

1. 6-8 Shuttle Runs
2. 8-10 Burpee Box Jump Over
3. 12/8 Cal Ski
4. 15 DB Bench Press
5. 2 Rope Climbs
6. Rest

26/03/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

2 rounds:
20 meters out and back crab crawl
30 seconds WF Handstand hold
30 seconds T-spine opener over wall ball/foam roller
30 seconds banded lat stretch (each arm)

1 set: Max elbow plank (No cheating, butts down)
Rest 2 minutes

3 sets: 10 banded I shrugs

EMOM x 5: 3 wall walks + 6 shoulder taps

1 set: Max ring support hold
Rest 2 minutes

3 sets: 3-6 Lat activations on rig and box

EMOM x 3: 3 turnover (low bar OR banded on rig) + 3 bar dips
EMOM x 3: 3-5 Medball muscle ups
EMOM x 3: BMU assisted attempts??

26/03/2024

Vogue Fitness | Al Ain Ladies

WOD

"BOOTCAMP DAY 12"

Bandedwork

Then

15 mins. AMRAP

12 Cal Ski
10 Ring Rows
12 STO
10 High Pulls
12 Cal Row
10 Side Throws (each side)

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

27/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

EMOM 7

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

PARTNER WOD

YGIG , Share however

16 Min AMRAP

10 Rounds for Time
16/12 calorie Assault Bike
10 Burpees

TC:20 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

27/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

5 Rounds

100 DU/150 SU
12 BFB (sync)
15 Partner Deadlift 155
30 Cal Bike

TC:25Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

27/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

5 Rounds

100 DU/150 SU
12 BFB (sync)
15 Partner Deadlift 225/155
40/30 Cal Bike

TC:25Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

27/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Out The Door""

EMOM 32

1) 200m/170m Row
2) 15 Slam Balls
3) 200/170 Ski
4) 30s Farmers Carry
5) 15 Sit Up
6) Rest

27/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS

HSPU Skill Practice

Dynamic positional work
Hollow / Arch Holds
OH Plate Holds
Pike Wall-ins
Box HS Holds / Holds against the Wall

A-Push Ups
Box HSPU
Kipping HSPU (Start from the bottom up)

PARTNER WORKOUT

50 Cal Row
40 Synchro DB Snatch
30 HSPU / Push Ups

40 Cal Row
30 Synchro DB Snatch
20 HSPU / Push Ups

30 Cal Row
20 Synchro DB Snatch
10 HSPU / Push Press

25 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY

In 30 Mins

Buy In- 1000m Ski

2 Rounds
30 Slam to Shoulder (Heavy)
40 DB S2OH @ 2xDB
60 DB FR Squats @ 2xDB

Buy out- 1000m Ski

*Split reps however"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

3 Rounds

1000/800m Ski
8 Laps Box Sled push
30 BJO
20 Burpee Broadjump

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

27/03/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM for 30 minutes
1. 15/12 cal Row
2. 15-20 Box jump
3. 15-20 Dual DB push press
4. 15/12 cal AB
5. Rest "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10min of Pistol Drills

Pistol Progressions relevant to todays piece:
3 position squat
Shrimp squat
Rig assisted pistol
Heel elevated pistol"
"AMRAP x 4
5 HSPU
10 Pistols
15 CTB Pull Ups

Rest 1:00 x 4 sets

*start where you left off

**scale: Hand release push up"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Rabdan

WOD

HYBRID

"Jenny from the block"

In Pairs

2 Rounds
500m/400m Ski
1 Lap farmers carry

2 rounds
500m/400m Row
30 Hand release push ups

2 Rounds
500m/400m Ski
10 Devils press

2 Rounds
500m/400m Row
1 Lap Farmers carry

TC:30 mins

27/03/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 8:30pm ONLY

W2-8:

3 position clean and jerk:
1x 60% - 1x 65% - 1x 70% - 3x 75%

Clean pulls:
3x 2 reps @ 95% - 3x 2 reps @ 100%

Front squat:
3x5 reps @ 75%

Good mornings:
3x5 reps

27/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Hang Clean barbell cycling
- 10 min Hang Clean bounce technique

EMOM 8 - 5 bounce hang power cleans

B) Power clean Barbell cycling
10 min technique work
- EMOM 5 3 touch and go power clean with 2 sec pause in catch

Power clean waves - E2:30m c4
4,3,2 reps @60/65/70%

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Teams of 3"

30min ladder

10-20-30-40-50-40-30-20-10-20-30-40-50 etc
Cal Bike
Cal Ski

Between every set complete 20 shuttle runs *2 working synchro 1 resting*

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

In 6 Min Window
30/24 Cal Row

into AMRAP in remaining time

10 DB S2OH
10 TTB / Hanging Knee Raises

Rest 2 minutes

In 6 Min Window
100 Double Unders/200 singles

into AMRAP in remaining time

10 DB Dual Hang Power Cleans
10 DB Dual Thrusters

Rest 2 minutes

x2

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“JAZZYJAZZ”

Buy in: Lake Run

Into:
AMRAP
50/45/40 Cal Bike
45 Synchro DB Squats
40 Synchro DB Hang Snatch
35 Box Jumps
30 DB Step Overs
24 Sa Devils Press
200m Run Together (With 1x DB each)

E4MOM = 10 Synchro Burpees (Starting 0:00)

TC: 40 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

27/03/2024

Vogue Fitness | RAK Ladies

WOD

Cardio;

In pairs for time:
2000m row
120 burpees over the row
1000m row
100 Plate GTOH 25lbs
500m row
80 DBL DB step overs 25lbs

27/03/2024

Vogue Fitness | RAK Mixed

WOD

Cardio;

EMOM x 10:
175m ski

Rest 1 minute

EMOM x 10:
12 Alt DB snatch

Rest 1 minute

EMOM x 10:
10 burpees over the DB

27/03/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 4

8 Reps @ 80-85%
Or Heavier Than Last Week

Superset With:

12 Dual DB Forward Lunges

“TRAP”

21-15-9
Thrusters @ 95/65
Burpees Over Bar

-Rest 3 Min-

9-15-21
Thrusters
Burpees Over Bar

Score 1 = First Part
Score 2 = Total Time

27/03/2024

Vogue Fitness | Al Ain Ladies

WOD

- BootCamp -

"AMRAP 20"

for the TEAM

THE 20'S 🙂

20 CAL ROW {Share}
20 SYNC PARTNER PUSH UPS
20 GOBLET SQUAT SHARED
20 CAL BIKE (SHARE)
20 KB DL (SHARE)
20 WB OVER RIG
20 LAPS RUN

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

Individual METCON
40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Row Calories
2. AbMat Sit Ups

Rest: 1'

B) Alternating Between 1,2 (3R)
1. Bike Calories
2. Hollow Hold

Rest: 1'

C) Alternating Between 1,2,3,4 (4R)
1. Max Row Calories
2. 16 V-Ups
3. Max Bike Calories
4. 16 Hollow Rocks

30 Mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Stamina

Stamina

Track Run - Formula 1 Track
"Progression Run

Dynamic Stretches

2 Lap Progression Run (11KM)

0-3KM Aerobic
3-6KM Moderate
6-9KM Lower-Threshold (LT1)
9-11KM Higher-Threshold (LT2)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Snakes and Ladders

Teams of 2

1000m C2 Bike
50 Dumbell C+J (50/35lb)
2000m C2 bike
40 Dumbell Devils press (50/35lb)
3000m C2 bike
50 HR Push ups
2000m C2 Bike
40 Dumbell Box step over (50/35lb)
1000m C2 bike
50 Dumbell Overhead Lunge (50/35lb)

Score - In remaining time Max Metres C2 Bike

TC: 35 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIES/SKILLS

4 Rouunds

14 Seated DB Bicep Curls
12 DB Bench
14 DB Tricep OH Ext.

WOD

4-8-12-16-20-24
DB Hang C&J 35
BJO
Bench Press 95/65

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIES/SKILLS

4 Rounds

14 Seated DB Bicep Curls
12 DB Bench
14 DB Triceps OH Ext.

WOD

4-8-12-16-20-24
DB Hang C&J 50/35
BJO
Bench Press 95/65

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Your Pace or Mine?""

In teams of 2

2 Rounds
40 Single DB OH Reverse Lunge
40 Single DB Box Step Up

2 Rounds
40 Single DB Clean and Jerk
40 Burpee Box Jump Over

2 Rounds
40 Single DB Thruster
40 Plyo Box Step Up

Every 8:00
P1:500m/400m Ski
P2: 400m Run

28/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

Every 90s x6
Low Hang Power Snatch +
Squat Snatch

*Build weight over sets

*Change to EMOM if they are going light

9 Mins total"

30-20-10
Hang Power Snatch
TTB / Hanging Knee Raises

L1- Light Barbell
L2- 55lb
L3- 65lb

12 Min Cap"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

INTERVALS

AMRAP x6
25 DUs / 50 SUs
10 KB Deadlifts
3-5 Wallwalks

Rest 2 Mins

AMRAP x6
10 Burpees
15 Jumping Pull-ups
20 Sit Ups

Rest 2 Mins
x2

(30 Mins Total)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

12 Sets

E2:30 MOM

1. 50 DU/ 75 SU
10 Pull Ups
12 KB Hang Clean & Jerk 24/16

2. 50 DU/75 SU
20 Hollow Rocks
12 KB Hang Snatch 24/16

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 Dual bent over DB row
10-12 Seated DB z press

*time cap: 12 minutes

2. 3 rounds
400m run
3-5 Wall Walk
15 Dual DB Deadlift

*time cap: 15 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Cardio Club

Every 3:00 for 27min (3 rounds)

Alternate between:
1. 400m Run
2. 500m Ski
3. 500m Row

*try to keep splits the same or negative"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Alt EMOMx14
1 - BMU
2 - Handstand Walk

Wod:

5 minute amrap:

1 rope climb
3 wall walks
5 Power cleans 95/65lbs

3 minute rest

5 minute amrap:

35 double unders
9 thrusters 95/65lbs

28/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

Every 3 minutes x 4 of each section:

12 calorie row
6 DBL DB Devils press

12 DBL DB Box Step Up (20")
8 burpees

12 calorie ski
10 DBL DB FR walking lunges

28/03/2024

Vogue Fitness | JLT

Metcon

“ENGINE”

3 Min ON / 90s OFF:

For Max Cals

1. Row
2. Bike
3. Ski
4. Shuttle Runs (Max Distance)

-Rest 3 Min-

Repeat!

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
SAMI & RABIA

Teams of 2

Sami

AMRAP 14

P1: Max Cal Bike
P2: 1 Lap Farmers carry
12 DB Snatch (1DB)

Rest 3 mins

Rabia

AMRAP 14

P1: Max Cal Bike
P2: 10 Dumbell Deadlift (2DB)
10 DB Lunge (2DB)
20s dead hang

28/03/2024

Vogue Fitness | JLT

CrossFit

"CLEAN COMPLEX"

Every 1:30 x 6

Power Clean
Hang Squat Clean
Push Jerk

“PICK & MIX”

For Time:

75/60 Cal Row
50 Hang Cleans @ 115/80
40 T2B
30 S2OH @ 115/80
20 HSPU / 40 HRPU
10 BMU / 20 C2B/PU

TC: 20 Min

*Partition However You Like,
In Any Order.

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 6:

5 x 1 x 85%

Go every 75s

"For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses (95/65 lb)
Box Jumps (24/20 in)
Sumo Deadlift High-Pulls (95/65 lb)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

30/24 Cal Bike

Rest 1 min

30/24 Cal Bike
20 Burpees

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls
40 DB Hang Snatch

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls
40 DB Hang Snatch
50 Box Jumps

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/03/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

5 Rounds for quality:
X' Kipping pull ups
5 DBL KB Front squats
5 DBL KB Push Press
10 Hollow rocks
90s rest

Wod:

5 minute amrap:

1 rope climb
3 wall walks
5 Power cleans 95/65lbs

3 minute rest

5 minute amrap:

35 double unders
9 thrusters 95/65lbs

28/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Rapid fire:

4 minutes on / 2 minutes rest:
Buy in: 400m ski
Amrap:
30 plank shoulder taps
30 mountain climbers
15 slam balls

4 minutes on / 2 minutes rest:
Buy in: 100 single unders
Amrap:
20 medball sit ups
20 wall balls

X3 rounds of each ALT.

28/03/2024

Vogue Fitness | Al Ain Ladies

WOD

Bootcamp Day 14

- CORE -

WALLBALL
EMOM 8
Min 1 > MAX RUSSIAN TWIST
Min 2 > MAX WB SIT-UP
Min 3 > MAX WB SIDE THROWS
Min 4 > MAX SHUTTLES

[ REST 1 Min. ]

* BODYWEIGHT*
EMOM 8:
Min 1 > FLUTTERKICKS
Min 2 >DRAGON FLAGS
Min 3 > DEADBUGS
Min 4 > MAX SHUTTLE RUNS

PLATE
EMOM 8:
Min 1 > PLATE CRUNCHES
Min 2 > PLATE RAISES
Min 3 > PLATE SIDE RAISES
Min 4 > MAX SHUTTLE RUNS

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/03/2024

Vogue Fitness | Stamina

Stamina

Stamina Wod JLT

In teams of 2

5 mins on / 2 mins off

1) 400m run together
Max metres burpee broad jump in the remaining
time YGIG

2) 1000m/800m ski
Max meters farmers carry in the remaining
time YGIG

3) 400m Run together
Max wall balls in the remaining time YGIG

4) 1000m/800m ski
Max synchro lunges in the remaining time

5) 400m Run together
Max Hand release push-ups YGIG

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

30 Min AMRAP

5 Front Squats 135/95#
8 Pull ups
5 Clean & Jerk
8 Burpee over Bar
200 meter Run

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

29/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

PRESS

4 Rounds

10 Push Press
10 BB Bent Over Rows

WOD

10 Rounds

7 Cal Ski
10 Air Squat
10 STO 65

TC: 20Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

29/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

PRESS

4 Rounds

10 Push Press
10 BB Bent Over Rows

WOD

10 Rounds

10/7 Cal Ski
10 Air Squat
10 STO 95/65

TC: 20Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

29/03/2024

Vogue Fitness | Al Raha

WOD

VO2

""Chief Wiggum""

In Pairs

2 Sets

A) 6 Min AMRAP

Buy In: 40/34 Cal Bike YGIG
AMRAP
3-6-9-12-14-16 etc
Partner Sit Ups
Synchro Push Ups

2 Min Rest

B) 6 Min AMRAP

Buy in: 50/40 Cal Row YGIG
AMRAP
4-8-12-16-20-24
Synchro Dumbbell Power Cleans (1DB)
Alt Toes To Bar

2 Min Rest

29/03/2024

Vogue Fitness | Yas Ladies

Metcon

"

PARTNER WORKOUT

3 Rounds
50 Cal Bike
40 Wallballs
30 DB Lunges (Farmers Carry)
20 SA Devil Press

35 Min Cap

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

500-400-300-200-100
Meters on the Rower

30 Air Squats
30 Push Ups
20 DB Deadlifts 2x50/35

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

29/03/2024

Vogue Fitness | Yas Marina

Metcon

"Teams of 3

500 cal Row

*alternate every
20 Wall Ball
10 DB snatch (each arm)
10 Burpee over DB

*2 work - 1 rest

**time cap: 30-35 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10 min of Muscle up / Ring Drills

Muscle up progressions relevant to todays piece:
1-2 sets of 10-20s of each:
Support hold
Dip hold
Chest to ring hold
2-4 Low ring transition
2-4 Ring Dip

then

Build to Squat Snatch weight"
"“Amanda”
9-7-5
Muscle ups (ring or bar)
Squat Snatches (135/95 lbs)

*time cap: 12 minutes

**scale: 21-15-9 Ring Dips "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Rabdan

WOD

VO2

"Ice Ice Baby"

4 Rounds
Every 5 mins alternate Between

A) Buy in: 500m/400m Ski
AMRAP In the remaining time
15 Box Jump
12 Dumbell Thrusters (1DB)
9 Burpees

B) Buy in: 500m/400m Row
AMRAP in the remaining time
12 Med ball Cleans
9 Dumbbells' Walking Lunge
6 Burpee box jump over

2 min rest In-between sets

29/03/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
5 reps builing through sets

Wod:

3 rounds for time:
400m run
20 Front rack lunges 75/55lbs
10 HSPU

29/03/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

5 – 5 – 4 – 4 – 3 – 3

Every 2:00 x 6 Sets

Build To A Heavy 3

“FAST & FURIOUS”

3 Rounds For Time:

400m Run
10 Power Snatch @ 95/65
10 OHS

TC: 12 Min

Target Time: 9 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Marina Mall

CrossFit

"10 mins Pull Up Practice"
- Butterfly Chest to Bar
- Butterfly Pull Ups
- Kipping Chest to Bar
- Kipping Pull Ups
- Kip Swings

8 Rounds:

300/250m Row
6 Pull-Ups
8 Push-Ups
20 Air Squats
8 Push-Ups
6 Pull-Ups

RX+ Wear a weight vest

TC20

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

AMRAP 6
20m KB Front Rack Carry
10 DB Push Press
10m Farmer Walking Lunges
10 Gorilla Rows
20m Farmer Carry

Rest 2

EMOM 6
1 - 14.10 Cal Ski
2 - 2/3 Wall Walks

Rest 2 x 2 Rounds

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"In teams of 2

5 mins on / 2 mins off

1) 400m run together
Max metres burpee broad jump in the remaining
time YGIG

2) 1000m/800m ski
Max meters farmers carry in the remaining
time YGIG

3) 400m Run together
Max wall balls in the remaining time YGIG

4) 1000m/800m ski
Max synchro lunges in the remaining time

5) 400m Run together
Max Hand release push-ups YGIG"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/03/2024

Vogue Fitness | Al Ain Ladies

WOD

Bootcamp Day 15

" 100 "

FOR TIME

100 CAL ROW
100 CAL BIKE
100 CAL SKI
100 BURPEES

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

30/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 8

6 Down Ups + 5 TTB

WOD

2 Rounds

1000/800m Row
30 KB Swings 24.16
30 TTB/HKR

TC: 20Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

30/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Hero WOD

“JACK”

AMRAP in 20 minutes
10 Push Press (115/85 lb)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20 in)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

30/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats

"Every 3:00 x 4"

6/6 Back Rack Bulgarian Split Squats
(Heavier Than Last Week)

Superset With:

6/6 Lateral Barbell Step Ups

“BIKER”

For Time:

3 Rounds:
12/8 Cal Bike
9 Burpee Box Jump Over

-Rest 1 Min-

2 Rounds:
24/16 Cal Bike
15 Wallballs

-Rest 1 Min-

1 Round:
36/24 Cal Bike
21 Box Jump Over

TC: 25 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

100/80 Cal Bike
80 G-Squat 50/35
60 Renegade Row + Push Up
2x50/35
40 DB Thruster (sync) 50/35
20 Wall Walks

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

31/03/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

4 Sets
12 Tempo Gorilla Row
30s Hollow Hold
Max Ring Row
2 mins on/1 min off

""The Devil Wears Prada""

6 Rounds For Time:

200m Run
12 Pull-Ups
9 SA Devils Press @ 50/35
6 HSPU

TC: 16 Min

31/03/2024

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
Clean & Jerk"

5 Rounds Each
YGIG Per Round

12/9 Cal Row
9 Burpee Box Jumps
6 Power Ceans

L1- >55lb
L2- 75-85lb
L3- 95lb
Spicy- 105lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

6 Rounds

Every 5mins Complete

15 Burpee BJO
250/200m Ski
15 KB Swings 24/16

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

31/03/2024

Vogue Fitness | Yas Marina

Metcon

"4-5 sets:
400m Run
20 Burpee touch
500m Row
1 lap KB farmer carry

*rest 2 minutes between sets

**time cap: 30 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Yas Marina

CrossFit

"5 Rounds:
1000m Run
30 Wall Balls 20/14

*time cap: 30 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Rabdan

WOD

ADRENALINE

Pull up Focus

EMOM 9
1) 10 paused ring rows
2) Max Chin over bar hold
3) 10 Gorilla Row

AMRAP 20

21 Dumbbell thrusters
15 Box jumps
9 pull ups

31/03/2024

Vogue Fitness | RAK Mixed

WOD

Accessory:

Max Chin Over Bar Hold
10 DBL DB Z-Press
rest 60s

Max L-Sit Hold
10 BB Pendlay Row
rest 90s

Wod:

Every 4 minutes x 4:

30 Single Crossovers
8 Pull ups
16 wall balls 20/14lbs
8 pull ups

31/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

In a Team of 2

50-40-30-20-10
Wall balls
Calorie Row
Burpees to target

*400m run after each set

(40 min Cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“TRIPLE 3”

For Time:

3.000 Meter Row
300 Double Unders
3 Mile Run

TC: 45 Min

Scaled:
2.000 Meter Row
150 Double Unders
2 Mile Run

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Marina Mall

CrossFit

4 Sets RPE 7

8 Pendlay Rows
12 DB Z Press

Rest 2 between sets

2 Mins On 2 Mins Off x 4

10/6 Cal Bike
10 Power Snatch
Max Lat Burpee Over Bars

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

31/03/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

Teams of 2

I. In a 8min window:
60 Cal ski
Then AMRAP
10 synchro shuttle runs
10 synchro down ups

Rest 2:00

II. In a 8min window:
60 Cal ski
Then AMRAP GYG full rounds
10 synchro wall balls
20 toes to bar

Rest 2:00

I. In a 8min window:
60 Cal ski
Then AMRAP
10 synchro shuttle runs
10 synchro down ups

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

0-10 Minutes

2200/1800m Row

10-20 Minutes

10 rounds YGIG (round for round)

9 Thrusters 95/65#
6 Box jump Overs
3 Burpee To target

20-30 Minutes

120/96 Cal Bike

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

6 Rounds

50 DU/ 100 SU
12 TTB
10 Angel Press 35
50 DU/100 SU
12 Pull Ups/ 10 C2B/ 6 B-MU

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Back Squats

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
3 x 1 @ 75>

WOD
3 Rounds

15 Burpees Over Bar
20 Power Clean 115/75
15/10 Cal Bike
20 Back Squats 115/75

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

20 ROUNDS (YGIG)

10 V UPS
10 Wall Ball 14
10 Down Up

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"Bulletproofing - Yas Marina

A) Back Squat
3-3-3-3-3-3
Building in 3 to a heavy set

B) EMOM 9
1) 18 v-ups
2) 9 KB Deadlifts (Heavy) + 9 Slam Balls
3) 30s Dead Hang

C) AMRAP 12
- 12 cal Row
- 9 burpee over Row
- 2 laps of the track
- Max L-Sit hang hold"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Mosque
"Zone 2 Run

6.4KM (2 Laps)- 9.6KM (3Laps) (Green Zone / Aerobic Effort)

&

5x100m strides ""Walk Back Recovery"""

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

50-40-30-20-10
Wall Ball (20/14)
cal AB
Burpee over DB
alt DB snatch

*share reps however

**time cap: 35 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Deadlift (W2/4)
2 x 5 @ 75% (7.5RPE)
2 x 4 @ 85% (8.5 RPE)
1 X 3 @ >90% (9 RPE)

*perform a set every 2:00"
"1:30 on / 1:30 rest
2 Wall Walk
10 Dual DB deadlifts (2x50/35)
Max Dual DB Thrusters

x 5 sets"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

STRENGTH

Every 2 Mins x5
Build to a heavy 3 Push Press

Start at 50% or 5RPE and build over sets"

INTERVAL

Every 4 Mins x3
200m Row
5/5 SA DB Split Jerk
10 Burpees over DB

12 Mins Total"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Yas Ladies

Metcon

"

INDIVIDUAL

10 Rounds

10 Cal Bike
4 Burpees over DB
6 S2OH
8 Hang Power Cleans

Max Calories in remaining time

25-30 Min Cap

Machine should take 60s

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

20 Rounds (YGIG)

10 TTB/HKR/SLR
10 Wall Ball 20/14
10 Down Up

TC:30Mins.
NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | JLT

Metcon

“DOUBLE THE HERO”

“JT”

21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups

TC: 15 Min

Rest 5 Min…Then:

“DORK”

6 RFT

60 Double Unders
30 Kettlebell Swings
15 Burpees

TC: 25 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

20min Ladder
3-6-9-12-15-18

Assault Bike Calories
Pull Ups
Push Ups
Air Squats

Rest 3

50/30 Cal Assault Bike for Time

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Zachary Teller""

Individual

10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

01/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Week 1 Power Snatch Cycling"

Every 2.30mins x 4

4 Power Snatch at 55%
3 Power Snatch 60%
2 Power Snatch 65%

"Amrap 12"
30 Double Unders
15 Overhead Squats (75/55)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

Main Work

Power Clusters
A) 3 x 3 sets of Power Clean & Push Jerk with
2 sec pause after Clean and after Jerk
(Reset after each rep)

B) 3x 3 sets TnG Power Clusters with pause at shoulder after Jerk
-smooth transition from Clean into Jerk and controlling the bar down into the next rep

C) Build to a heavy set of 3 Power Clusters
E2M x5 sets
- if you fail to complete the complex as a Power Cluster restart in the next set at the same weight.

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/04/2024

Vogue Fitness | RAK Ladies

WOD

Week 3:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps building through sets

Powersnatch:
E2MOM x 5:
3 reps 70%
3 reps 75%
3 reps @ 80%
3 reps @ 85%
3RM

Wod:

E4MOM x 3 rounds:
15 Calorie row
12 goblet squats
6 Power cleans 135/95lbs

01/04/2024

Vogue Fitness | RAK Mixed

WOD

Week 3:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps building through sets

Powersnatch:
E2MOM x 5:
3 reps 70%
3 reps 75%
3 reps @ 80%
3 reps @ 85%
3RM

Wod:

E4MOM x 3 rounds:
15 Calorie ski
12 Goblet squats
6 Power cleans 135/95lbs

01/04/2024

Vogue Fitness | JLT

CrossFit

“THE HUNDREDS”

Teams of 2:
100 Burpees Over DB (50/35lbs)
100 Double DB Deadlifts
100 Double DB Hang Power Cleans
100 Wallballs
100/90/80 Cal Echo
100 Wallballs
100 Double DB Hang Snatch
100 Double DB Deadlifts
100 Burpees Over DB
(Cap at 40 minutes)

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill: Double Under Coaching (10mins)

INDIVIDUAL WOD

AMRAP 7

5 KB swings 24/16#
10 Wall Balls 20/14#
15 DU

Rest 3

AMRAP 7

5 KB Goblet Squat
10 KB Clean & Jerk
15 DU

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

02/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

EMOM 5

F: 7-11
Cal Row

Rest 2mins

EMOM 5

F: 7-11
Cal Ski

WOD
AMRAP

12 BJO
10 HSPU/Box Pike
12 BB Bench Press 75

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

02/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 5

M: 11-15
F: 7-11
Cal Row

Rest 2mins

EMOM 5

M: 11-15
F: 7-11
Cal Ski

WOD
AMRAP

12 BJO
10 HSPU/Box Pike
12 BB Bench Press 115/75

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

02/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

5 ROUNDS

22 Cal Ski
24 PLATE JUMPS
18 DB Snatch 35 (sync)
Ring Rows

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

02/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 2

AMRAP 22

P1 - Max Meters Row
P2 - 15 Dumbell Snatch
15 Dumbell Lunge

*400m run together every 1500m Accumatlated

- Rest 3 -

AMRAP 22

P1 - Max cal Bike
P2 - 9 Devils Press
9 Dumbell Thruster

*400m run together every 70 Cal Accumatlated"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3-4 sets:
10-12 Ring Row
10-12 Deficit Push up

*rest 1 minute between sets

**time cap: 12 minutes

2. For time:
50 Dual KB shoulder to overhead
50/35 cal Row
50 Dual KB squat

*RX 2x16/12 / RX+ 2x24/16

**time cap: 15 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10-15 minutes of:
Muscle up / Ring Drills

1-3 sets of 10-20s of each:
Support hold
Dip hold
Chest to ring hold
2-4 Low ring transition
2-4 Ring Dip

"
"""Nasty Girls""

3 Rounds
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)

*scaling: 21 Ring Dips

**time cap: 16-18 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY

3 SETS
In Pairs (YGIG)
6/6 B-Stance Hip Thrusts (BB)
10-12 Heel Raised Goblet Squats
(3s ecc)

(Heavy weight for the hip thrusts)

12 Min Cap"

INDIVIDUAL

AMRAP x12 Mins
6 BB Thrusters
9 Sumo Deadlift High Pulls
12 Over and Back Jumps
15 Sit Ups

L1- >55lb
L2- 65lb
L3- 75lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Yas Ladies

Metcon

"

INTERVALS

2 Mins Work / 1 Min Rest x4
15 Cal Row
Max Slams

Rest 2 Mins

2 Min Work / 1 Min Rest x4
20 DB Farmers Reverse Lunges
Max Cal Row

Rest 2 Mins

3 Rounds
10 Leg Lifts
20 Russian Twists
10 V-Ups
20 Mountain Climbers "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

3 Rounds

21/15 Cal Bike
21 KB Swing 24/16
50 Skipping

4 Rounds

15/10 Cal Bike
15 G-Squat
40 Skipping

5 Rounds

9/7 Cal BIke
9 SDHP
30 Skipping

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

02/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

"In Pairs"

0-8 mins Max Cal Ski

Rest 2

10-18 mins

IGYG FULL ROUNDS

6 BBJO
12 S/A DB THRUSTERS
6 BBJO

REST 2 mins

20-28 mins Max Cal Ski

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Al Raha

WOD

Unite

Strength

EMOM 8

A) 8 Dumbell Tempo RDL 3-0-1
B) 10 Tempo Floor Press 3-0-1

""Lovely Cans""

Every 3 minutes for 21 mins

A) 30/24 cal row + 40 Flutter Kicks

B) 30/24 Cal Bike + 40 Scissor Kicks

C) 200m Run + 20 Sit-Ups w/ Wallball

02/04/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 12"

1 - 1 Set top half Ring Dips/Band Assisted
2- 25s Hollow Hold
3 -1 Set Box Dips
4 -25s Chin Over Bar Hold

10 Rounds For Time
3 Devils Press 2 x 50/35lbs
6 Toes to Bar
9 Box Jumps 24/20inch

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | JLT

Metcon

"BODY PUMP"

Every 5 mins x 4
20 Ring Rows
30 Push Ups
40 Sit Ups
50 Air Squats
(Cap at 4:15)

At the 25 minute mark
3 Sets:

AMRAP 2:
20/16 Cal Echo Bike
Max Burpee Over Line/ To Target in time remaining
-rest 1minute-

AMRAP 2:
10 Burpee Over Line/ To Target
Max Cal Echo Bike
-rest 1minute-

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | Marina Mall

Speciality

"Gymnastics"

DRILLS

Low Bar Muscle Ups
Box Jumping Muscle up
Kip Swing break down:
Glide, Arch, Hip drive, Push down
Full bar muscle up with jump in (box)

Practice EMOM10 mins

RX: x BMU or
Any drill on the minute
Rest as needed
Accessory circuit -2RFQ
30 Banded Face pulls
30s Arch hold
10-20s 90° half Pull ups hold (hollow)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 1-4 Bar Muscle Ups
2. 15 Arch Ups
3. 15 L Sit Raises
4. 6 - 10 Plate Support Box Pistols

“HOW’S THE GRIP?”

4 Rounds For Time:

400m Run
15 Toes To Bar
12 Double DB Hang Clean & Jerk (50/35lbs)
9 Double DB Box Step Overs (50/35lbs)

TC: 18 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/04/2024

Vogue Fitness | RAK Ladies

WOD

Upper body:

Build to a heavy bench press for the day.
(12 minutes)

Wod:

E3MOM x 5 rounds:
9 calorie ski
12 Push Ups
15 Dumbbell Shoulder to Overhead (2x25lbs)

02/04/2024

Vogue Fitness | RAK Mixed

WOD

Upper body:

1RM Bench Press

Wod:

E3MOM x 5 rounds:
15/12 calorie row
12 Push Ups
15 Dumbbell Shoulder to Overhead (2x35lbs)

03/04/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Strength

10min AMRAP

10 Dual DB Bicep Curl
10 Box Tricep Dips
10 Push Ups On DB

PARTNER WOD

YGIG , Share However (Unless Stated)

40/24 cal row 30 TTB
200m Run (Together)
10 Dual DB Devils Press 50/55#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

03/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Back Squats

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
3 x 1 @ 75>

WOD
3 Rounds

15 Burpees Over Bar
20 Power Clean 75
10 Cal Bike
20 Back Squats 75

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

03/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

6 Rounds

50 DU/ 100 SU
12 TTB
10 Angel Press 50/35
50 DU/100 SU
12 Pull Ups/ 10 C2B/ 6 B-MU

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

03/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

4 x 5 Mins. AMRAP

10 Shuttle Run
10 Dumbell Cleans
20m Burpee Broad Jump

(Rest 2Mins. BTS)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

03/04/2024

Vogue Fitness | Stamina

Stamina

"Hard2Handle - Yas Marina

Teams of 2

35 Min max cal - C2 Bike

0-7 - 50 synchro dumbell snatches

7-14 - 50 synchro reverse lunges

14-21 - 30 synchro burpee

21-28 - 40 DB box step up

28-35 - 70 air squats

TC:35 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Yas Marina

Metcon

"3-4 sets:
500m Row
400m Run
30/20 cal AB

*rest 2-3 minutes after each set

**time cap 35 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10-15 minutes of:
Crossover drills and progressions

"
"AMRAP in 12 minutes

8 dumbbell snatches, arm 1
8 overhead lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead lunge steps, arm 2
40 crossovers (sc. single skips)

*RX - 50/35

**Rx+ - 70/50 "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS

10 Mins TTB Skill Practice
- Lat Pushdowns (Hanging)
- Straddle / Piked tuck to L-Sit / Staddl3
- Jump to Hollow
- Jump to Kip
- Progressions"

"

PARTNER WORKOUT

For Time

100 DB Power Cleans
50 TTB / Hanging Knee Raises

100 Box Jumps
50 TTB / Hanging Knee Raises

100 DB S2OH
50 TTB / Hanging Knee Raises

25-30 Min Cap

L1- V-Ups
L2- Hanging Knee Raises
L3- TTB"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY

For Time
(In Pairs)

60 Cal Ski
50 Wallballs
40 Syncho DB Snatch

50 Cal Ski
40 Wallballs
30 Syncho DB Hang Clean & Jerk

40 Cal Ski
30 Wallballs
20 Syncho DB Thrusters

AMRAP Cal Row in remaining time

(30 Min Cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

4 x 5 min AMRAP

10 Shuttle Run
10 KB Hang Clean & Jerk 2x24/16
20m Burpee Broad Jump

(Rest 2min BTS)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

03/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Duck Runner""

Partner Workout

2 Rounds
400m Run Together
500m/400m Ski

Straight into

2 Rounds
500m/400m Row
40 DB Walking Lunges

Straight into

2 Rounds
400m Run Together
30 HR Press ups

Cash Out: 100 Wall Ball

TC:35 min

03/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

Every 2:30 Alternate

A) 10 DB Bench Press
10/10 3 point DB Rows

B) 2 Rounds
50 Double Unders
10/15 Toes to Bar

C) 10 KB RDLS
10 KB Fornt Rack Rev Lunges
10 KB Push Press

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 32"

1 - 12/9 Cal Bike
2 - 8 DB Thrusters
3 - 12/9 Cal Row
4 - 3 Wall Walks"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

Main Work

Power Clusters
A) 3 x 3 sets of Power Clean & Push Jerk with
2 sec pause after Clean and after Jerk
(Reset after each rep)

B) 3x 3 sets TnG Power Clusters with pause at shoulder after Jerk
-smooth transition from Clean into Jerk and controlling the bar down into the next rep

C) Build to a heavy set of 3 Power Clusters
E2M x5 sets
- if you fail to complete the complex as a Power Cluster restart in the next set at the same weight.

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Reps @ 80%

Superset With:

7/7 Dual Heavy DB Split Squat
( Front Foot Elevated on Plate)

“The BAR BAR BLACK SHEEP”

40 Back Squats (95/65lbs)
30 Toes To Bar

30 Front Squats (115/80lbs)
20 Chest To Bar/ Pull Ups

20 Overhead Squats (135/95lbs)
10 Bar Muscle Up/ Burpee Pull Up

TC: 16 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“ARE WE THERE YET”

Teams of 2:

AMRAP 17”
25 Calories Echo (Split)
4 – 8 – 12 – 16 - 20 (Synch)
Wall Balls
Double DB Devil Press

Then @ 20:00 Min Mark

AMRAP 8”
2000/1800/1600 Row (Split)
Every Change 5 Synch Burpees Over Row

Then @ 30:00 Min Mark

AMRAP 10”
“YGIG”
35 Double Unders
5 DB Thrusters

(40 Min Running Clock)

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/04/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

EMOM x 40:
45s calorie bike
16 goblet squats
60 Mountain climbers
45s ME distance plate drags
6-10 burpee broad jumps

03/04/2024

Vogue Fitness | RAK Mixed

WOD

Partner wod:

10 Minute Amrap YGIG:
10 Wall balls
2 rope climb

Rest 2 Minutes

20 Minute Amrap:
6 x 15m syncro shuttle runs
16 DBL DB Deadlift
24 Burpee to rig

03/04/2024

Vogue Fitness | RAK Ladies

WOD

Cardio;

Partner wod:

10 Minute Amrap YGIG:
10 Wall balls
10 T2B

Rest 2 Minutes

20 Minute Amrap:
6 x 15m syncro shuttle runs
16 DBL DB Deadlift
24 Burpee to rig

03/04/2024

Vogue Fitness | RAK Mixed

WOD

Cardio;

Partner wod:

10 Minute Amrap YGIG:
10 Wall balls
10 T2B

Rest 2 Minutes

20 Minute Amrap:
6 x 15m syncro shuttle runs
16 DBL DB Deadlift
24 Burpee to rig

03/04/2024

Vogue Fitness | RAK Mixed

WOD

Partner wod:

10 Minute Amrap YGIG:
10 Wall balls
2 rope climb

Rest 2 Minutes

20 Minute Amrap:
6 x 15m syncro shuttle runs
16 DBL DB Deadlift
24 Burpee to rig

04/04/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER METCON

YGIG , Share however (Unless Stated)

1 Round
800m run (Together)
100 Sit Ups

Straight into

2 Rounds
500m/400m Row
40 TTB

Straight into

3 Rounds
30/24 Cal Bike
30 GHD SIM Sit Ups

TC:30 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

04/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

3 Rounds

12 Military Press (BB Behind Neck)
15 DB Bent Over Fly
12 DB High Pulls
15 DB Push Ups

WOD
3 Rounds

450m Row
20 Deadlifts
20 HR Push Ups

Weight:
F- 105/115/125

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 Rounds

12 Military Press (BB Behind Neck)
15 DB Bent Over Fly
12 DB High Pulls
15 DB Push Ups

WOD
3 Rounds

600/450m Row
20 Deadlifts
20 HR Push Ups

Weight: M-155/185/205
F- 105/115/125

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 ROUNDS

15 Cal Bike
21 KB Swing 2
50 Skipping

4 ROUNDS

10 Cal Bike
15 G-Squat
40 Skipping

5 ROUNDS

7 Cal BIke
9 SDHP
30 Skipping

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/04/2024

Vogue Fitness | Yas Marina

Metcon

"1. 4 sets:
10-15 DB glute bridges
15-20 Side plank rotations

*rest 1 minute between sets

**perform both movements with a SLOW controlled tempo

***time cap: 12 minutes

2. AMRAP 15:
12/9 cal Bike
12 Dual DB farmer lunge steps
6 Strict pull up"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

AMRAP in 35 minutes:

20-40-60-80-100.. etc
cal Ski
Burpee to plate
cal Row
ABmat sit up
cal AB
Plate GTOH "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

WEIGHTLIFTING

Snatch

Every 90s x6
2 Snatch

*Change to EMOM if they are going light

9 Mins total"

"

INDIVIDUAL

3 Rounds
25 Cal Row
20 Wallballs
15 Power Snatch

12-15 Min Cap

L1- Moderate weight
L2- 55lb-65lb
L3- 75-85lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Yas Ladies

Metcon

"

INTERVALS

EMOM x12
1- 10-12 Cal Row
2- 15 KB Sumo Deadlift High Pulls
3- 20 V-Ups

Rest 3 Mins

EMOM x12
1- 50-80 Skipping / 40 Plate Hops
2- 20 KB Swings
3- 3-5 Wallwalks / Inchworm Double Push Up

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

5 Rounds

30/22 Cal Ski
24 Box Jump
18 DB Snatch 50/35 (sync)
12 Pull Ups

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

04/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Never Miss A Thursday""

In Pairs

0-10 Minutes

2200/1800m Ski

10-20 Minutes

10 Rounds YGIG (round for round)

9 Goblet Squats
6 Box Jump
3 Burpee

20-30 Minutes

2200-1800m Row

04/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings
40 Ab mat Sit ups
50 Burpees

Rest 1 min

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings
40 Ab mat Sit ups

Rest 1 min

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings

Rest 1 min

30/24 Cal Row
20 Box Jump Overs

Rest 1 mnin

30/24 Cal Row

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Deadlifts Week 6"

4 x 5 x 80%

Go every 75s

Black and Blue

5 Rounds For Time
10 Power Cleans 135/95
10 Burpees

TC13

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | JLT

CrossFit

"BEHIND THE NECK JERK"

Build To A Heavy Single
9 Min

Then:

Every 1:00 x 3

3 Push Press @ 60%

“WHO’S LAUGHING NOW?”

10 Rounds For Time:

8 GTOH (95/65lbs)
10 Bar Facing Burpees

TC: 15 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | JLT

Metcon

"THE WHOLE SHABANG"

AMRAP 12
50/40 Cal Machine
40 KB Swings
30 KB Goblet Squats
20 Burpees to Target
Max Box Jump Overs

At the 17 miunte mark
AMRAP 3
10 Sit Ups
15 Air Squats

-rest 2 minutes-

AMRAP 6
10 Sit Ups
15 Air Squats
20 Push Ups

-rest 3 minutes-

AMRAP 9
10 Sit Ups
15 Air Squats
20 Push Ups
25 Jumping Lunges

40min Running Clock

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

3 Minute AMRAP x 3 w/ 90s rest:
10 Russian KBS
5/5 lateral box step ups
5 wall balls
10 Glute bridges

3 Minute AMRAP x 3 w/ 90s rest:
15 barbell push press
12 barbell upright rows
9 barbell curls
9 push ups

3 Minute AMRAP x 3 w/ 90s rest:
12 V ups
12 tuck ups
12 Slam balls
12 plank jacks

04/04/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

2 minutes on 2 minutes off:
250m row
ME calorie bike

250m ski
ME 7.5m shuttle runs

X4 rounds each

04/04/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Gymnastic testing:
ME unbroken T2B

3 Rounds:
5 C2B kipping pull ups
10 DBL DB Bent over rows
5 high box jumps

Wod:

5 Rounds for time:
15 Single crossovers
9 push press 55lbs
6 C2B pull ups

04/04/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

Gymnastic testing:
ME KIPPING pull ups (NO BUTTERFLY)

3 Rounds:
3-8 Strict Pull ups
8 DBL DB Bent over rows
16 Alt DB Hammer curls

Wod:

5 Rounds for time:
15 Single crossovers
9 push press 55lbs
6 C2B pull ups

04/04/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Gymnastic testing:
ME unbroken T2B

3 Rounds:
5 C2B kipping pull ups
10 DBL DB Bent over rows
5 high box jumps

Wod:

5 Rounds for time:
15 Single crossovers
9 push press 55lbs
6 C2B pull ups

04/04/2024

Vogue Fitness | Stamina

Stamina

Stamina WOD
Vogue Fitness JLT

Teams of 2

50-40-30-20-10
Wall Balls
Burpee Broad jump

After each Round complete

R1: 1 Lap farmers carry + 400m run Together
R2: 1 Lap Farmers carry + 1000m/800m Ski

(35 min cap)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

04/04/2024

Vogue Fitness | Stamina

Stamina

Hyrox Stamina (JLT)

"Teams of 2"

50-40-30-20-10
Wall Balls
Burpee Broad jump

After each Round complete

R1: 1 Lap farmers carry + 400m run Together
R2: 1 Lap Farmers carry + 1000m/800m Ski

(35 min cap)

05/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

Every 6min x 5 sets

400m Run
6 Clean & Jerk 135/95#
8 Burpee Over Bar
10 Pull Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

05/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Hang Clean & Jerk

5 @ 65
4 @ 75
3 @ 80
2 @ 85
2 x 1 >

WOD
Every 6mins Complete

5 Wall Walks
10 Hang Clean & Jerk 75
300 Ski
10 BOB

TC: 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Hang Clean & Jerk

5 @ 95/65
4 @ 115/75
3 @ 125/80
2 @ 135/85
2 x 1 >

WOD
Every 6mins Complete

5 Wall Walks
10 Hang Clean & Jerk 115/75
400/300 Ski
10 BOB

TC: 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

Work 1:30 : Rest 1Min.

7 Cal Row
10 Sit Ups
AMRAP Dumbell Thrusters

(Target 120)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/04/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Teams of 2

50-40-30-20-10
Wall Balls
Burpee Broad jump

After each Round complete

R1: 1 Lap farmers carry + 400m run Together
R2: 1 Lap Farmers carry + 1000m/800m Ski

(35 min cap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | Yas Marina

Metcon

"AMRAP 6

2-4-6-8-10-12...etc
Devils Press
Dual DB thruster

*2 lap run after each set

Rest 2 minutes

AMRAP 6

2-4-6-8-10-12.. etc
Walk walk
Toe to bar / Knee raise
Box jump over (24/20)

Rest 2 minutes

x2 "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting

Every 2 minutes for 5 sets:
2 Hang Clean + 1 Push Jerk (W3/4)

*build in weight each set"

"For time:
21-15-9-6-3
Shoulder to overhead (95/65)
Burpee over bar

*time cap: 12-14 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | Yas Ladies

Metcon

"

4 Sets

10 Burpee Box Jump Overs
15 Cal Bike
20m Farmers Carry
15 Cal Ski

Rest 3 Mins

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

Work 1:30, Rest 1min

10/7 Cal Row
10 Hollow Rocks
AMRAP KB Thrusters 2x16/12

(Target 120)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

05/04/2024

Vogue Fitness | Al Raha

WOD

VO2

""Rewrite the Script""

Every 6th min x 5 sets

400M Run
24/18 Cal Row
Max of movement dictated

Round 1) Single DB Hang Clean and Jerk
Round 2) Sit-Up
Round 3) Single DB Hang Snatch
Round 4) Sit-Up
Round 5) Single DB Devils Press

Each round TC: 4 mins 30 sec

05/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Murp Prep Week 3"

800m/650m Row

7 Rounds:

5 Pull-ups
10 Push-ups
15 Air Squats

800m/650m Row

7 Rounds:

5 Pull-ups
10 Push-ups
15 Air squats

800m/650m Row

RX+ weight vest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps builing through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

05/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

8 – 7 – 6 – 5 – 5 – 5

Every 2:00 x 6 Sets

Build To A Heavy 5

“THE ONE WHERE ‘KAREN’ BITES”

150 Wall Balls (20/14lbs)

Every time the ball drops
200m Run + 5 Down Ups
(Add 5 Down Ups Each Time)

TC: 18 Min

Can you hold on?

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/04/2024

Vogue Fitness | RAK Ladies

WOD

Sumo deadlift:

E2MOM x 5:
3 reps builing through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

05/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps builing through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

05/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps builing through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

05/04/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Teams of 2

In a 30 minute window

4 Rounds:
40/30 Cal Bike
40 Wall Balls
20m Dual DB Walking Lunges
(10m each)

- in remaining time -

Max Cal Bike

*share reps however*

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 10

1. 14/9 Cal Bike
2. 20 Hollow Rocks

WOD
30-20-10

Cal Bike
Wall Ball 20/14
Renegade Row 2x50/35
100 Skipping

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

06/04/2024

Vogue Fitness | Yas Marina

CrossFit

"With a partner

5 Rounds
800m run (together)
40 KB Swings (24/16)
20 Pull ups / Jumping Pull up

*share reps however

**time cap: 35 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

06/04/2024

Vogue Fitness | JLT

CrossFit

“New Beginnings - Push Pull Madness”

BARBELL BENCH PRESS

8 - 5 - 3 - 2 - 1 - 1

12 Mins

Build To A Heavy Single

Then:

Superset

Every 2:00 x 3 Sets

10 DB Floor Press
10 Sea Saw Row

"4 TWENTY”

4 Rounds For Time:

20 Box Jumps
20 Renegade Rows
20 Burpees
20 Thrusters

TC: 22 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

5 Rounds

40 Box Get Overs
30 KB Swing (sync) 24/16
20 Burpee Pull Ups
10/10 KB OH Lunges (sync) 24/16

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Team of 2

800m run together

Waterfall style

8 Rounds (4 each)
- 12/10 Row Cals (P1)
- 10 Burpee over rower (P2)
- 8 Hang dumbell clean and jerk

800m run together

8 Rounds (4 each)
-12/10 cal bike
-10 v-up
-8 Devils press

800m run together

8 rounds
- 12/10 cal row
- 8 Burpee box jump
- 8 Dumbell Goblet squat

(45 min timecap)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Yas Marina

Metcon

"4 sets:
400m run
20/15 cal Row
20/15 cal Ski
400m run

*rest 2 minutes between sets

**time cap: 35 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Yas Marina

CrossFit

"“Holleyman”

30 Rounds for Time
5 Wall Balls
3 HSPU
1 Power Clean 225/155

*time cap: 36 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

TEAM BB WORKOUT
Clean & Jerk"

In Teams of 3

AMRAP x25
P1- Max Cal Ski
P2- 1 Round of DT
P3- Rest

Score = Max Cals

L1- >55lb
L2- 65lb
L3- 85lb
Spicy- 105lb"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

100 Burpees
100 Lunges
100 Sit Ups
100 DB STO 2x30/20

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

This set of sessions will be purely focused on
pull-ups and progressing toward full strict pull
ups.

EMOM 8

1) 12 Banded Lat pull down
2) 30s Dead Hang

""Yee-Haw""

AMRAP 7

5 KB Swing
10 Ring Row
12/10 Cal Bike

Rest 3

AMRAP 7

5 Goblet Squat
10 Renegade Row
12/10 Cal Ski

07/04/2024

Vogue Fitness | JLT

CrossFit

"GAS MASK”

AMRAP 5”

60/48 Calories Row
Max Calories Echo in remaining time

Rest 90secs

AMRAP 5”

60/48 Calories Ski
Max Calories Row in remaining time

Rest 90secs

AMRAP 5”

60/48 Calories Echo
Max Calories Ski in remaining time

Rest 90secs

x 2

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | RAK Mixed

WOD

Accessory:

10 Minute Alt EMOM
1 - 3-8 Pistols each leg
2 - 30 Second Bottom of ring support hold

(scale pistols on plates/boxes)

Wod:

For time:

50 Calorie row
40 Walking lunges
30 Toes to bar
20 bar facing burpees
10 squat snatch 135/95lbs

07/04/2024

Vogue Fitness | RAK Ladies

WOD

Accessory:

10 Minute Alt EMOM
1 - 3-8 Pistols each leg
2 - 30 Second Bottom of ring support hold

(scale pistols on plates/boxes)

Wod:

For time:

50 Calorie row
40 Walking lunges
30 Toes to bar
20 bar facing burpees
10 squat snatch 95lbs

07/04/2024

Vogue Fitness | RAK Mixed

WOD

Accessory:

10 Minute Alt EMOM
1 - 3-8 Pistols each leg
2 - 30 Second Bottom of ring support hold

(scale pistols on plates/boxes)

Wod:

For time:

50 Calorie row
40 Walking lunges
30 Toes to bar
20 bar facing burpees
10 squat snatch 135/95lbs

07/04/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

10-9-8-7-6-5-4-3-2-1
Burpee Box Jump Overs

Between every set
10/6 Cal Row

Cash out:

6min
Turkish Get Ups

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

07/04/2024

Vogue Fitness | Marina Mall

CrossFit

4 Sets RPE 7

6 Pendlay Rows
12 DB Z Press

Rest 2 between sets

"EMOM 10"
1 - 15/20 Wall balls
2 - 15/12 Cal Assault bike

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

Buy in: 800m run together

12 Rounds (Waterfall style)

8 DB overhead lunge 50/35#
10 Toes to bar
12 DB snatch

Buy out: 800m run together

Cap 30min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Plant The Seeds""

Buy In: 800m Run Together

10 Rounds (Waterfall style)

8 Dumbbell Overhead Lunge (P1)
10 Toes To Bar (P2)
12 Dumbbell Snatch (P3)

Buy Out: 800m Run Together

08/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

5 SETS

3 Kip Swing + 3/4/5/6/7 TTB

Rest 1Min. BTS

50 Hollow Rocks (FT)

WOD

21-15-9

BJO
DB Snatch 35

Into:

15-12-9

TTB/HKR/SLR
DB Snatch 40

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

1200m Row

5 ROUNDS

12 KB STO 2x12
10 BJO
8 TTB/HKR/V-Up

800m Row

5 ROUNDS

12 KB Deadlift 2x12
10 BBJO

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LEGS

3 Rounds

8/8 Cossack Squats (?KB)
88 Bulgarian Split Squats
1min Wall Sit (Plate OH)

WOD
Option 1

150 Wall Balls 20/14
150/120 Cal Bike

Option 2

3 Rounds
50 Wall Balls
50/40 Cal Bike

Option 3

5 Rounds
30 Wall Balls
30 Cal Bike

Option 4

10 Rounds
15 Wall Balls
15 Cal Bike

TC: 20 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

1500/1200m Row

5 Rounds
12 KB STO 2x16/12
10 BJO
8 TTB/HKR/V-Up

1000/800m Row

5 Rounds
12 KB Deadlift 2x16/12
10 BBJO

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

12 min EMOM
(Snatch)

Build In Weight

Odd Minute = 1 Hang Snatch + 1 Snatch

Even Minute = Burpees Over the Bar
(5 - 10 Burpees; 30 secs Work)

Rest 5 mins

12 min EMOM (OHS)

Build In Weight (If possible)

Odd Minute = 5/4/3/2/1/1 reps OHS

Even Minute = 30 Single Unders
(30-40 secs Work)"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

''Gassed Up'

A - EMOM x 25
1: 8 -12 Cal Row
2: 8 - 12 Dual DB Push Press
3: 20 Double Unders / 40 SU's
4: 10 - 15 Wall Balls
5: Rest

(Max 40 secs on each rd)

B - Core Accessory

3 Rounds of
10-15 V-ups
15 Hollow Rocks
15s each - Side plank abduction

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

08/04/2024

Vogue Fitness | JLT

CrossFit

“LEGS, GUNS & TUMS”

Teams of 2:

3 Rounds
800m Run Together
60 Wall Balls (Split)

Then:
21 - 15 - 9
DB FR Squats (Synch)
Chest To Bar/Pull Ups (Split)
Hand Release Push Ups (Synch)

into...

3 Rounds
400m Run together (1 Holding Medball)
30 Med Ball Sit Ups (Split)

Then:
15 - 12 - 9
DB OH Squats (Synch)
Bar Muscle Up/ Burpee Pull Ups (Split)
V Ups (Synch)

TC: 45 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Mosque
"Steady-State Run

55min Run Total
or
45min Run Total

-10min Easy (Green Zone)
A) 2x15min (Yellow Zone) ""5min float recovery""
B) 2x10min (Yellow Zone) ""5min walk recovery""
-10min Easy (Green Zone)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Deadlift (W4/4)
Build to a 1RM Deadlift
1 x 5
2 x 3
1 x 1
1 x 1
1 x 1
1 x 1

Perform a set every 2:00"
"4 sets:
2:00 on / 2:00 off
12 Burpee box jump over (24/20)
Max cal AB "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

In a 30 minute window:

100/70 cal Ski
50 sych Dual DB STOH (2x50/35)
100 Box jump over
50 sych Dual DB deadlift (2x50/35)
100 Burpee touch

-in remaining time-

Max cal Ski

*share reps as needed"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Marina Mall

CrossFit

Week 1 Power Snatch Cycling

Every 3mins x 4
4 Power Snatch at 60%
3 Power Snatch 65%
2 Power Snatch 70%

"10 Min Window"
50/40 Cal assault bike

AMRAP remaining time
10-20-30-40
Toes to Bar
Kettlebell Swing

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

500-400-300-200-100
Meters on the Rower

30 Air Squats
30 Push Ups
20 DB Deadlifts 2x50/35

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

08/04/2024

Vogue Fitness | RAK Ladies

WOD

Week 4:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 70%

Wod:

3 Rounds; 1 round every 5 minutes:
21 DB STOH (2x30lbs)
15 deadlifts 135lbs
9 Calorie bike

*Sprintevals; more rest is better. Full effort each round.

08/04/2024

Vogue Fitness | RAK Mixed

WOD

Week 4:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps builing through sets

Powersnatch:
E90s x 5:
3 reps 70%

Wod:

3 Rounds; 1 round every 5 minutes:
21 DB STOH (2x45lbs)
15 deadlifts 185/135lbs
12/9 Calorie bike

*Sprintevals; more rest is better. Full effort each round.

09/04/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

EMOM 8

1) 30s Hollow hold
2) 10 Beat swings + 5 Strict knee raises

INDIVIDUAL WOD

A) 6 Min AMRAP
3 wall walks
50 DU
15 Dual KB Push press 24/16#

2 Min Rest

B) 6 Min AMRAP
12 D-Ball slams 45/30#
15 Dual KB deadlift
18 D-ball squats

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Al Raha

WOD

UNITE

EMOM 9

1) 14 Dumbbell Floor Press (heavy)
2) 10-15 Press Up
3) 30s Ring Row Hold

""The Finisher""

2500m/2200m Row

Every 2 mins perform:
15 Sit-Ups

09/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

5 ROUNDS

32 Cal Row
30 C&J 65
20 Burpee Pull Ups/
Double Push Up Burpee

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 x AMRAP 8

2 ROUNDS

15 KB Swing 16
20 Jumping Lunges
15 Hollow Rocks
AMRAP Bike

Rest 2 Mins. BTS

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

5 Rounds

40/32 Cal Row
30 C&J 95/65
20 Burpee Pull Ups / Double Push Up Burpee

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

1. 20 Push Ups
15/10 Cal Ski
10 Dual DB Snatch 2x35/20

2. 20 Sit Ups
15/10 Cal Ski
10 Dual DB Snatch

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

GYMNASTICS STRENGTH & SKILL

Every 2:30 x4

8 DB Strict Press
12 KB High Pull
12 DB Lateral Raise

"

“Drop A Gear”

2:00/2:00 x 5
3 Wall Walks
8 TTB/Knee Raises/16 V-Ups
Max Calorie Ski"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

''Job Ain't Finished'

A - AMRAP 10
Max Cal Bike
(E2MOM including Min 0: 10 Sit Ups)

Rest 5

B - AMRAP 10
8 Devil's Press (4/4)
10 DB Renegade Rows (5/5)
12 DB Hang Clean & Jerk

Rest 5

C - FT CAP10
21 - 15 - 9
Single Arm DB Thrusters
Burpee Bar Touch

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

09/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 6 Ring Muscle Up Pass Through
2. 15 Arch Rocks
3. 3/3 Plated Pause Pistols
4. 10-16 Med Ball Dead Bugs

“TWISTED MACHO MAN”

Every 90secs x 10 Rounds

(Heavy Double DB)

3 Power Cleans
3 Front Squats
3 Jerks

3 Kip Swings
3 Toes To Bar
3 Kipping Pulls Ups

“Aim to be unbroken on DB + Bar”

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

09/04/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3-4 sets:
8-10 strict chin ups (banded if needed)
8-10 S-A DB row (each side)

*rest 1 minute between sets

**time cap: 12 minutes

2. EMOM for 15 minutes:
1. 15/12 cal AB
2. Max Wall Ball
3. Rest "

09/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting (W4/4)

Every 2 minutes for 5 sets:

1 Hang Clean + Push Jerk

*building each set"
"WIth a partner

400m Run (together)
30 sync alt DB snatch
400m Run
30 sync alt DB hang clean and jerk
400m Run
30 sync S-A DB push press

*optional RX+ 70/50"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

09/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:
Every 3 minutes x 5
3 @ 75%

Superset with Max strict ring dips 3 RIR

"Window Shopper"
50 Wall Balls
50/40 Cal Row
50 S/A DB Hang Clean and Jerks
50/40 Cal Row
50 Wall Balls

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

09/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

AMRAP 30

IN Pairs IGYG per movement
10/6 Cal Ski
10 DB Push Press
8 Medball Cleans
6 Burpees to Target
8 Toes to Bar
10 Medball Box Step Overs

Rest 90s after each round

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

09/04/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics focus:

AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
3-8 Strict Pull ups
8-12 Burpees to rig
2 minute rest
AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
3-8 C2B (kipping or butterfly)
8-12 Burpees to rig
2 minute rest
AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
1-6 BMU
8-12 Burpees to rig

*Choose your gymnastic reps wisely to stay
with a tough but consistent set for each EMOM.

09/04/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics focus:

AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
3-8 Strict Pull ups
8-12 Burpees to rig
2 minute rest
AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
3-8 C2B (kipping or butterfly)
8-12 Burpees to rig
2 minute rest
AMRAP 6:
12/9 cal row
10 push ups
EMOM 6:
1-6 BMU
8-12 Burpees to rig

*Choose your gymnastic reps wisely to stay
with a tough but consistent set for each EMOM.

10/04/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Strength

10min AMRAP

14 Dual DB floor press on WB
10 Dual Db Strict Press
10 Dual DB Renegade Rows
- 60s Rest-

PARTNER WOD

YGIG , Share however (Unless Stated)

4000m/3200m Row

Every break:

15 Wall Balls 20/14#
10 DB Snatches
5 Burpees over Db

Cap 16 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Tina Turner""

3 Rounds

400m Run
25 Wall Balls
20 HR Push Ups

Straight Into

3 Rounds
25/20 Cal Bike
24 DB Lunges
30s Farmers Carry Hold

10/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LEGS

3 ROUNDS

8/8 Cossack Squats (?KB)
88 Bulgarian Split Squats
1Min. Wall Sit (Plate OH)

WOD

OPTION 1 :

150 Wall Balls 20/14
120 Cal Bike

OPTION 2 :

3 ROUNDS

50 Wall Balls
40 Cal Bike

OPTION 3 :

5 ROUNDS

30 Wall Balls
30/24 Cal Bike

OPTION 4 :

10 ROUNDS

15 Wall Balls
12 Cal Bike

TC : 20 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

Every 5Mins. Complete

100 Skipping
20 Wall Balls 14
10 Pull Ups
10 Burpee Broad Jump (1m)

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

5 Sets

3 Kip Swing + 3/4/5/6/7 TTB

Rest 1min BTS

50 Hollow Rocks (FT)

WOD

21-15-9
BJO
DB Snatch 50/35

Into:

15-12-9
TTB/HKR/SLR
DB Snatch 60/40

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 5min Complete

100 Skipping
20 Wall Balls 20/14
10 Pull Ups
10 Burpee Broad Jump (1m)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

BOOTY DAY

Every 3:00 x 4

8 Front Squat @ 60%-70%

8 Single Leg DB Rdl's (Toe Supported)

12 Deadbugs

"

“Shake & Bake”

5 ROUNDS FOR TIME
200m Bike
12 Hang Power Cleans
9 Front Squats
6 Burpee Over Bar

Time Cap : 15 mins

L1: 35-55lb
L2: 65-75lb
L3: 85-95lb
Spicy: 105lbs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Teams of 3
4000m/2.5 Miles Bike
3000m Row
2000m Ski

Swap Every
1: 20 KB Swings
2: 20 KB Squats
3: 20 Slam Balls
4: 10 Hand-Release Push-Ups

1 Person Machine
1 Person Exercise
1 Person Rest
(Everyone must complete exercise 1 before
moving on)

TC: 35 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

10/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Reps @ 85%

Superset With:

6/6 DB Lateral Box Step Up

“DIRTY DUBBED DT”

5 Rounds For Time:

20/14 Cals Echo
1 Round of KB DT (50/35lbs)
30 Crossovers

TC: 16 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/04/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM for 30 minutes:
1. 15/12 cal Row
2. 10 Dual DB box step ups
3. 15/12 cal AB
4. 10 Dual KB hang clean and jerk
5. Rest"

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

15 minutes of:
Handstand walk play

- Chest to Wall Handstand
- Box Walk Ins
- Plate Transfers
- PVC assisted walking

In a busy class can do this as 4 stations and do 30 on 30 off x 3 rounds
"
"For Time:
21-15-9
Front Squat (135/95)
HSPU

*optional RX+ strict HSPU

**time cap: 12 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/04/2024

Vogue Fitness | Marina Mall

CrossFit

3 min On 90s Off x 3 Rounds
Alternate between A/B

A. R1-30/R2-25/R3-20 Box Jumps
AMRAP 8m Shuttle Runs

B. R1-30/R2-25/R3-20 Cal Bike
AMRAP Cal Row

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 Sets
7 KB Deadlifts
7 KB Cleans
7 KB Front Squats
Rest 90s between sets

AMRAP 12
1-2-3-4-5-6
DB Man Makers
15 AB Mat Sit Ups

Man Maker
1 Renegade Row
1 Squat Clean
1 Thruster

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

10/04/2024

Vogue Fitness | RAK Ladies

WOD

Accessory:

DBL DB Russian box step up:
3 x 10 reps / leg (front leg is the driver)

Barbell RDL:
3 x 10 reps (Tempo 30X1)

Single arm DB row:
3 x 12 reps per arm

Half kneeling SA BB Landmine press:
3 x 12 reps per arm

Wod:

15 minute amrap:

20 wall balls 20/14lbs
30m DBL KB Farmers Carry
20 Russian KBS 53/35lbs
30m heavy sandbag carry

10/04/2024

Vogue Fitness | RAK Mixed

WOD

Accessory:

DBL DB Russian box step up:
3 x 10 reps / leg (front leg is the driver)

Barbell RDL:
3 x 10 reps (Tempo 30X1)

Single arm DB row:
3 x 12 reps per arm

Half kneeling SA BB Landmine press:
3 x 12 reps per arm

Wod:

15 minute amrap:

20 wall balls 20/14lbs
30m DBL KB Farmers Carry
20 Russian KBS 53/35lbs
30m heavy sandbag carry

11/04/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER METCON

YGIG , Share however (Unless Stated)

3 Rounds

400m run (Together)
40 Wall balls 20/14#
40 Push ups

Straight into

3 Rounds
50/40 cal bike
50 KB Goblet Squats 50/35#
50 Sit Ups

Cap 32 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Spork""

0-10

14 Rounds
5 Devils Press
15 Air Squat
*Rest remainder of the time

10-20

2200m/1800m Ski

20-30

14 Rounds
5 Dumbbell Hang Snatch Right
5 Dumbbell Hang SnatchLeft
5 Burpee Over Dumbbell

11/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

3 ROUNDS

20 Banded Tricep Pull Down
10 Plyo Push Up
7 Cal Ski (Only Lats)

WOD

Every 6 Mins. Complete

20 Power Snatches 65
25 Squat Jump Over Bar
22 Cal Ski

TC : 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

1. 20 Push Ups
10 Cal Ski
10 Dual DB Snatch 2x20

2. 20 Sit Ups
10 Cal Ski
10 Dual DB Snatch

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 Rounds

20 Banded Tricep Pull Down
10 Plyo Push Up
10/7 Cal Ski (only lats)

WOD
Every 6 mins Complete

20 Power Snatches 95/65
25 Squat Jump Over Bar
30/22 Cal Ski

TC: 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

3 x AMRAP 8

2 Rounds

15 KB Swing 24/16
20 Jumping Lunges
15 Hollow Rocks
AMRAP Bike

Rest 2 min BTS

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

PUSH PRESS

Every 2:00-2:30 x 4 `

8 Push Press @ 60-70%

12 Superset with DB Reverse Flys

"

“Grip'n Rip”

10 ROUNDS FOR TIME:
6 C2B/PU
6 G2OH
6 Box Step Ups (Barbell)

Time Cap : 18 mins

L1: 35lb (Barbell)
L2: 45-55lb (Barbell + 5s/10s)
L3: 65lb (Barbell + 15s)

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

AMRAP x6
10 Plate A Jumps
10 Plate GTOH
10 Burpees to Plate

Rest 2 Mins

AMRAP x6
10 Cal Ski
10 Sumo Deadlift High Pull
10 SA KB S2OH (5/5)

Rest 2 mins

x 2 sets

L1: 40 secs + 15lb Plate + Pink KB
L2: 7 Cals + 25lb Plate + Blue KB
L3: 10 Cals + 35lb Plate + Yellow KB"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

11/04/2024

Vogue Fitness | JLT

CrossFit

"BEHIND THE NECK JERK"

Build To A Heavy Double
12 Min

Then:

Every 1:00 x 3

3 Push Press @ 70%

“MEAN MACHINE”

- Choose Your Weapon -

300/210 CALORIES FOR TIME

Every 4:00
5 Down Ups + 10 Sit Ups + 15 Air Squats

TC: 24 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/04/2024

Vogue Fitness | Yas Marina

Metcon

"6 sets:
4:00 on / 2:00 off

1. 30/22 cal AB + Max Distance Row

2. 500/400m Row + Max cal AB

*alternate between for 3 sets of each"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/04/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

6 sets:

4:00 on / 2:00 rest

*alternating between

1. 500m row + Max line facing burpees

2. 400m run + Max cal ski "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/04/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 6:

4 x 3 x 85%

Go every 90s

3 Rounds
12 Bar Facing Burpees
12 Front Squats 155/105

Into

3 Rounds
50 Double Unders
12 Deadlifts 155/105

TC14

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

11/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

6 Rounds

3min Work : 2min Rest

100 Skipping/ 60 DU
16 DB Snatch 50/35
AMRAP
Odd - Cal Bike
Even Cal Row

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

0-10

14 Rounds
4 devils press 50/35#
15 air squat

10-20

4 Rounds
200m Run
12/10 Cal Bike

20-30

14 rounds
5 DB Hang snatch - right
5 DB hang snatch - left
5 burpee over DB

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | Al Raha

WOD

VO2

""Livin Large""

Alternate Between A&B

2 Sets Of Each

A) 5 Min AMRAP
3 Wall Walks
50 DU/100 SU
15 KB Push Press (2KB)

2 Min Rest

B) 5 Min AMRAP
12 D-Ball Slams
15 KB Deadlift
18 D-Ball Squats

12/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

10-8-6-4-2

SDHP

WOD

AMRAP

10 SDHP 65
30 DU/60 SU
10 Down Ups

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

20 DB Hang Clean & Jerk 35
10 Shuttle Run
18 Cal Row
10 Shuttle Run

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

10-8-6-4-2

SDHP

WOD
AMRAP

10 SDHP 95/65
30 DU/60 SU
10 Down Ups

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

20 DB Hang Clean & Jerk 50/35
10 Shuttle Run
25/18 Cal Ski
10 Shuttle Run

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
PARTNER WORKOUT

'We'll Go Again'

A - AMRAP 25
All Shared
400m Row
20 Burpee Box Jump Overs
40 Wall Balls
20 Pull Ups

Rest 5

B - AMRAP 8
You Go I Go
3,6,9,12...
Dual DB Hang Cleans
DB Squats

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

12/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

4 - 4 - 4 - 6 - 6 - 8

Build to a Heavy 8

Every 2:00 x 6 Sets

“HANGING ABOUT”

- Team of 2 -

Amrap 18:

400m Run (Split)
6 Hang Snatch (95/65lbs) (Synch)
9 Overhead Squats (Synch)
120 Double Unders (Split)

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | Yas Marina

Metcon

"1. AMRAP for 12 minutes
1 lap KB farmer carry
1:00 front plank
*rest 1 minute between sets

**time cap: 12 minutes

2. 3 rounds
400m run
10-20 Deficit push up
20 KB SDHP

*time cap: 15 minutes "

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10-15 minutes of:
Muscle up / Ring Drills

2-3 sets:
10-20s Support hold
10-20s Dip hold
10-20s Chest to ring hold
5 Ring Swing
4 Low ring transition
3 Ring Dip
2 Jumping ring muscle up

"
"For time:
21 Deadlift (155/105)
21 TTB
15 Deadlift (225/155)
15 CTB/Pull Ups
9 Deadlift (275/205)
9 Muscle Ups (Ring or Bar)

*Muscle up scale - Burpee pull up "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | Marina Mall

CrossFit

Murph Prep Final Week
Cindy Waterfall Teams of 2

AMRAP 30

5 Pull Ups
10 Push Ups
15 Air Squats

Every 4 Rounds complete 10 Synchro Shuttle Runs

RX+ Weight Vest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

"TEAM OF 2"

3 Rounds

1000/800m Ski
1000/800m Row
50/40 Cal Bike

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

12/04/2024

Vogue Fitness | RAK Ladies

WOD

Sumo deadlift:

E2MOM x 5:
3 reps building through sets

Wod:

3 minutes on, 60s off x 4 rounds:

7 x 15m shuttle runs
12 calorie ski
Max burpees

12/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps building through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

13/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 9

1. 15/10 Cal Row
2. 8 Strict Pull Ups
3. 8 Strict HSPU/ Kipping/ Box Pike

WOD
3-6-9-12-15-18-21

Pull Ups
KB Hang Clean 2x16/12
HSPU
10/7 Cal Row

TC: 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

13/04/2024

Vogue Fitness | JLT

CrossFit

“Push Pull Madness”

BARBELL BENCH PRESS

Every 3:00 x 5

8 Reps @ 70-75%

Superset With:

8/8 DB Chinese Rows

“MAXING OUT”

4 Rounds:

60s on each station:

1. Machine
2. Goblet Squat
3. Box Jump Over
4. Russian KB Swings
5. Rest

""Aim to keep an even score on all working sets""

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

13/04/2024

Vogue Fitness | Yas Marina

CrossFit

"5 Rounds:
400m Run
30 Wall Balls (20/14)
20 KB swing (24/16)
10 Burpee box jump (24/20)

*time cap: 30-35 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Toes To Bar Focus

EMOM 8

1) 30s Hollow Hold
2) 10 Beat Swings + 5 Strict Knee Raises

14/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

5000/4000m SKi

5 Burpee BJO
8 DB Deadlift 2x50/35
11 Hollow Rocks

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Work 1:30 Rest 1min

15/10 Cal Row
AMRAP Burpee Over Rower

Target 90

Rest until 18:00

3 Rounds

10 Angel Presses 50/35
20/15 Cal Row
4 Wall Walks

TC: 30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"

DEADLIFT

Every 2:30 x4

8 reps @ 60-70%
*Silent Deadlifts

3 Superset with Box Jumps

(Increasing height)
(Alternative Death Jump + Vertical Jump)

"

“Turn On The Jets”

3 Rounds

50 Double Unders / Single Unders
16 Cal Row/Ski
14 Alternating FR Lunge
12 STOH

Rest 1 Min between rounds

Time Cap on Rounds: 4:30 mins
Reduce Cals to 12

L1: 35-45lb
L2: 55-65lb
L3: 75-85lb
Spicy: 90lbs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

14/04/2024

Vogue Fitness | JLT

CrossFit

“ENGINE”

Team of 2:

1.5K Ski
at 500m - 1st Runs 400m
at 1.5K - 2nd Runs 400m

into...

1.5K Row
at 500m - 1st Runs 400m
at 1.5K - 2nd Runs 400m

into...

100/90/80 Cals Echo

TC: 45 Min

14/04/2024

Vogue Fitness | Yas Marina

Metcon

"4-5 sets:
400m run
20/15 cal AB
300m Ski
15 Burpee over DB

*rest 2 minutes rest between sets

**time cap: 35 minutes "

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/04/2024

Vogue Fitness | Yas Marina

CrossFit

"“KALSU”

For Time
100 Thrusters (135/95 lb)

*EMOM perform:
5 burpees

**time cap: 25 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Complete as many calories as possible in 10 minutes of:

50 Alternating Dumbbell Snatches
50 Alternating Dumbbell Lunges
Max Calories on the Rower

♀ 50-lb Dumbbell
♂ 75-lb Dumbbell

Single DB on Lunges held in goblet

"Notes
- try to use a heavier DB than normal something you can complete around 15 Snatches set 1

"Core Cash Out"
20 KB Plank pass throughs
1 Lap Sandbag Bear Hug Carry

Rest 90s x 3

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

14/04/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

5 Rounds

E2MOM

1. 25/18 Cal Bike

2. 20 Alternating V-Ups
15 Down Ups

3. 15 Slam Balls
15 Wall Balls 20/14

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | JLT

Metcon

“CAPTAIN TOM”

'In Honour of Covid'

For Time:

10 Rounds of:

30 Lunges
4 Devil Presses (2 x 50/35lbs)
19 Air Squats
20 Double Unders

Directly Into:
100 Burpees

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Waterfall Style

8 rounds

3 wall walks
6 Dual DB Box Step overs 24/20” & 50/35#
9 DB snatch
12/10 cal row

TC:30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 1/4

Box Squat
5-5-5-5-5

*building

-then-

2x5 at 80% of todays heavy

*perform a set every 2 minutes

**total time - 14 minutes "
"4 rounds:
20 Wall ball (20/14)
20 alt DB snatch (50/35)

*time cap: 10 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Week 1 Power Snatch Cycling"

Every 3mins x 4
4 Power Snatch at 65%
3 Power Snatch 70%
2 Power Snatch 75%

"AMRAP 15"

15/12 Cal Row
9 Double KB Snatch 24/16
6 Burpee Box Jump Overs

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

Every 5 mins x 5

10/6 Cal Bike
10 Kettlebell Swings
10 Shuttle Runs
10 Kettlebell Swings
10/6 Cal Bike

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EVERY 90sec.

2 Rounds

M: 15-13-11-9
F: 11-9-7-5
Cal Row
10 Pull Ups / 8 C2B / 6 B-MU

(Rest 1min)

Round 2

10 TTB

WOD

3 Rounds

30/22 Cal Row
15 KB STO 2x16/12
20 Farmer KB Lunges
10 Jumping Strict pull Ups

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 5min complete

20/15 Cal Bike
10 Box Jump
10 DB Thrusters 2x40/30
15 Push Ups

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

4 Rounds

15 TTB / 25 HKR
40 Lunges
20 DB Snatch 35
30 Cal Row

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Every 90sec

2 Rounds

F: 11-9-7-5
Cal Row
10 Pull Ups / 8 C2B / 6 B-MU

(Rest 1min)

Round 2

10 TTB

WOD

3 Rounds

22 Cal Row
15 KB STO 2x12
20 Farmer KB Lunges
10 Jumping Strict pull Ups

TC: 17Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Lessons Learnt""

Teams of 2
Waterfall Style
One partner completes the first movement fully followed by the second

8 Rounds

3 Wall Walks / 5 Inch Worm Push Up
6 Dumbbell Box Step Overs (2DB)
(Box Step Up Outside )
12 Dumbbell Snatch
12/10 Cal Row

TC: 36 mins

15/04/2024

Vogue Fitness | JLT

CrossFit

“WHEELING & DEALING”

Team of 2:

100 KB Box Step Overs (24/16kg x2)
(6 TTB + 6 Pull Ups - Synch)

80 Wall Balls
(9 TTB + 9 Pull Ups - Synch)

60 KB Clean & Jerk
(12 TTB + 12 Pull Ups - Synch)

40 HSPU
(15 TTB + 15 Pull Ups - Synch)

20 KB Clusters

(50 Synch Burpees if time)

TC: 45 Min

"Split All Apart From Gymnastics"

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

''All Gas, No Brakes'

A - EMOM x 20
1: 8-12 Cal Ski
2: 8 - 12 Sit Ups
3: 20 Double Unders / 40 SU's
4: 14 Hang Clean & Jerk

(Max 40 secs on each rd)

B - Core Accessory

3 Rounds of
10 Plank Drag Throughs
30/30s Side Plank Hold

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

EMOM x 12 (Clean)

Build In Weight

Odd Minute = 1 Hang Clean + 1 Clean

Even Minute = Burpees Over the Bar
(5 - 10 Burpees; 30 secs Work)

Rest 5 mins

EMOM x 12 (Thruster)

Build In Weight

Odd Minute = 5 x Thrusters

Even Minute = 30 secs Plate Hops

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

15/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Al Raha
"Endurance Run

50-60min Run (Green Zone / Aerobic Effort)

&

5x100m strides (walk back recovery)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

In a 35 minute window

10 Rounds (5 rounds each)

15/12 Cal Ski
10 KB SDHP (HEAVY)
10 Dual KB S2OH

- In remaining time -

Max cal Ski

*perform as YGIG per round"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

15/04/2024

Vogue Fitness | RAK Mixed

WOD

Week 5:

Box squat:
EMOM x 10 Sets:
1 reps builing through sets

Wod:

12 Minute EMOM:
15 Wall balls
10-15 Toes to bar

15/04/2024

Vogue Fitness | RAK Ladies

WOD

Box squat:

10 Sets:
1 reps builing through sets

Wod:

12 Minute EMOM:
15 Wall balls
12/10/7 Calorie ski

15/04/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 4:30pm class

EMOM x 10:
9/6 calorie bike

Rest 2 minutes

EMOM x 10:
5 DBL DB thrusters + 1 DBL DB devils press

Rest 2 minutes

EMOM x 10:
5 burpees to rig + 3 v ups

15/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

3-4 sets to focus on position, speed and balance
1 Tall jerk
1 BTN jerk drop
1 Paused split jerk (2 sec in dip and catch)

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
4 sets of 3 reps between 45-55%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 50-65% E2:30M

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 6-12 Ring Dips
2. 10-15 Weighted Turkish Sit Ups
3. 4-8 weighted Pull Ups
4. 35secs Plank Hold

“CALI STYLE”

7 Rounds For Time:

150m Run
12 Pistols
9 Toes To Bar
6 Tall Box Jump
3 SHSPU

16/04/2024

Vogue Fitness | JLT

Metcon

" JUNGLE SKANK"

3 Sets
3 Wall Walks
20 Goblet Squats
15 / 12 Cal Machine
20 Goblet Squats
3 Wall Walks
-rest 2mins btwn sets-

*Cap first part @ 19 minute mark

At the 24 minute mark
4 Sets
AMRAP 3
400m Run
Max Double DB Movement
-rest 1 minute btwn sets-

1: Double DB Burpee Deadlift
2: Double DB Filly Lunge
3: Double DB Cluster
4: Double DB Renegade Row

40min Running Clock -

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Toes to Bar Strength

EMOM 8
1) 15 v-ups + In remaining time max
Hollow Hold
2) 40’s Plank

Partner Workout
YGIG - Share However

16 min
AMRAP

8 Dual DB Thruster 50/35#
12 Toes to Bar
50 DU

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics 1/4

1 set:
Max Strict HSPU (unbroken)

Rest 3 minutes

EMOM for 4 minutes
30-50% of Max SHSPU

*scaling - 1 ABmat or Deficit box HSPU"
"4 sets:
2:00 on / 2:00 off

1. 20/15 cal AB + Max CTB

2. 15-20 CTB + Max cal AB

*alternate between 1 and 2

**scaling - Pull up or Jumping Pull up"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:

Every 3 minutes x 5
3 @ 77%

Superset with Max strict ring dips 2 RIR

"15-10-5 Reps for Time"
Thrusters 115/75lbs
Bar Muscle-Ups

TC10

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

500/420 Cal Row

0-250/210 Cal Row

Time Keeper

1 Round of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats

250/210- to completion

5 Wall Ball
5 Burpees
5 Wall Balls

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

"SMASH IT!

TEAM OF 2

10 Rounds

1. 10/7 Cal Bike
5 BFB

2. 7/5 Cal Ski
10 Wall Ball 20/14

3. 15 Power Clean 95/65

TC: 30Min.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

30-25-20-15-10-5

Burpees
KB Hang C&J 24/16
V-Ups
75 SU/ 40 DU

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

30-25-20-15-10-5

Burpees
KB Hang C&J 16
V-Ups
75 SU/ 40 DU

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

"SMASH IT!

TEAM OF 2

10 Rounds

1. 7 Cal Bike
5 BFB

2. 5 Cal Ski
10 Wall Ball 14

3. 15 Power Clean 65

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength
EMOM 8
1) 30 Sec Handstand Hold, Top Plank Hold
2) 12 Floor Press

""Abu Dhabi Doo""

EMOM 20

1) 15 V-Ups
2) 15/12 Cal Bike
3) 12 DumbBell Renegade Row (2DB)
4) 15 Knee Raises

16/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

A - AMRAP 10
Max Cal Row
(E2MOM including Min 0:
20 Mountain Climbers)

Rest 5

B - AMRAP 10
2-4-6-8-10...
Slams
Burpee Bar Touch
*10 Slam Ball Russian Twists btw rounds

Rest 5

C - FT CAP10
21 - 15 - 9
Toes To Bar / Knee Raises
KB Sumo Deadlift High Pull

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"GYMNASTICS STRENGTH & SKILL

Every 4:00 x4

DB Floor Press x8
KB Bent Over Row x8
Hollow Rocks x12
Ring Rows x8-12"

“Up The Walls”

AMRAP 15
6 HSPU
9 Toes To Bar/V Ups
12 Cal Bike
15 Dual KB Deadlifts

L1: Pink
L2: Blue
L3: Yellow"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

16/04/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM for 30
1. 15/12 cal Row
2. 8 Wall Ball + 8 Burpee
3. 15/12 cal AB
4. 8 alt DB snatch + 8 Box jump w/ step down
5. Rest "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 2 Workout

Station 1
4k/3.5k Row
Every Swap Complete:
15 Dumbell Snatch
15 Dumbell Lunge

Station 2
3k/2.7k Row
Every Swap complete:
12 Kickback burpee
24 mountain climbers

Station 3
2k/1.7k Row
Every Swap complete
9 HR Press ups
9 Hang Clean and jerk

*400m run after every station

(TC:45 mins)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

16/04/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:

For time:
15-12-9:
Power snatch 95/65lbs
50 double unders after each round

Into...

15-12-9:
Over head squat 95/65lbs
Bar facing burpees

16/04/2024

Vogue Fitness | RAK Ladies

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:

For time:
15-12-9:
Power snatch 95/65lbs
50 double unders after each round

Into...

15-12-9:
Over head squat 95/65lbs
Bar facing burpees

16/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

-Olympic Weightlifting-

Complex
Squat Clean + Front Squat + Jerk
Clean Deadlifts
Power Cleans

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Reps @ 85-90%

Superset With:

6/6 DB SL Romanian Deadlift

"THE ONE WHERE WE HOLD ON""

20/15 Cals Row
50ft DB OH Carry (50/35* 2)
100ft DB Suitcase Walking Lunges

20/15 Cals Row
75ft DB Front Rack Carry
75ft DB Front Rack Lunges

20/15 Cals Row
100ft DB Suitcase Carry
50ft DB OH Lunges

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Skill
Push Jerk Workshop (W1)

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

5 For Time:

20 Push Jerk 95/65
20 Burpee Over Bar
20 Pull Ups
200m Run (Together)

Cap 20 min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting 1/4

8 sets:
1 Snatch Pull + 1 Hang Power Snatch + 1 OHS

*building

**perform a set every 90 seconds "

"For time:
10-9-8-7-6-5-4-3-2-1
Dual DB squat
Burpee over DB

*time cap: 8-10 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Marina Mall

CrossFit

5 Rounds for Time
In teams of 2

1000m/800m Ski
200 Double Unders
10 Synchro Line Facing Burpees

TC35

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 Sets
10/10 Half Kneeling DB Press
Max Chin Over Bar Hold
Max Deficit Push Ups 45/25lbs Plates
Rest 2 between efforts

WOD

5 Sets
15 Goblet Squats
10 Jump Lunges
15s Assault Bike Sprint

Rest 2 between sets

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

5 Rounds

3 Power Snatch
(singles)

WOD

AMRAP

15 Power Snatch 75/55
10 Box Jump
5 Strict Pull Ups

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

4 Rounds

15 TTB / 25 HKR
40 Lunges
20 DB Snatch 50/35
40/30 Cal Row

TC:30Mins

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

Every 5min complete

15 Cal Bike
10 Box Jump
10 DB Thrusters 2x30
15 Push Ups

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

5 ROUNDS

3 Power Snatch

(singles)

WOD

AMRAP

15 Power Snatch 55
10 Box Jump
5 Strict Pull Ups

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Heathrow Terminal 4""

With a Partner

0-10 mins

800m Run Together + AMRAP Burpees (1 for 1)
(until 9 mins)

10-20 mins
AMRAP 9
20 Wall Ball Shots
20 Cal Row
20 Dumbell Lunges

20-30 mins

800m Run Together + AMRAP Burpees (1 for 1)
(until 9 mins)

17/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Partner WOD

Teams of 2:
Every 6 mins:
500m Machine of Choice
20 DB Hang Snatch
20 DB Box Step Ups
20 Goblet Reverse Lunges

In the remaining time
Max Cals

Rest 2 mins
x 4 sets

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY

Every 4:00 x 4

8 Front Squat @ 60%-70%
8 Single Leg KB Rdls (each leg) (Toe Supported)
KB Russian Twists x 30 secs "

"“In The Locker”
2:00 On 2:00 Off x5
12 Dual DB STOH
12 Dual DB Front Rack Lunge
Max Cal Row

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

17/04/2024

Vogue Fitness | Yas Marina

Metcon

"3 sets:
750/600m Row
30/20 Cal Bike
750/600m Ski

*rest 3 minutes between sets

*time cap: 35 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Stamina

Stamina

Track Run - Formula 1 Track
"1.5KM Warm Up & Dynamic Stretches

2x4min @Threshold (2min walk rec) / 2x3min @10KM race pace (90sec walk recovery) / 2x2min @5KM race pace (60sec walk recovery) / 2x1min @VO2-Max Pace (30sec recovery)

1KM Cool Down "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Doubles Workout

For Time (with a Partner)

400m Run / Max Row

Rest 1 minute

400m Run / Max Ski

Rest 1 minute

400m Run / Max Farmers Carry

Rest 1 minute

400m Run / Max Dumbell Lunge (RX-50/35lb)

Rest 1 minute

400m Run / Max Wall Balls

TC: 30mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | RAK Mixed

WOD

Machine day:

3 Rounds
50 Cal Bike
1000m Row
750m Ski

17/04/2024

Vogue Fitness | RAK Ladies

WOD

Partner day:

12 Rounds for time: In pairs: YGIG:
12 Calorie row
12 box jumpovers
4 length sandbag bear hug carry

30 Minute cap.

17/04/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 5:30pm ONLY

W5-8:

Clean and jerk:
3+1 @ 60% - 3+1 @ 65% - 2+1 @ 70% - 4 sets x 2+1 @ 75%

Clean pulls:
3x 4 reps @ 100%

Front squat:
2 reps 70% - 2 reps 75% - 2 reps 80% x 3 sets

Stiff legged deadlift:
3 sets x 5 reps

17/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

3-4 sets to focus on position, speed and balance
1 Tall jerk
1 BTN jerk drop
1 Paused split jerk (2 sec in dip and catch)

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
4 sets of 3 reps between 45-55%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 50-65% E2:30M

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

17/04/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“SYNCH OR SWIM”

40-30-20-10

Wall Balls (Synch)
Row
V Ups (Synch)
Down Ups

18 Cap’

@ 20 For Time:

100 Air Lunges (Synch)
100 Double Unders (Split)
75 Push Ups (Synch)
100 Crossovers (Split)
50 Pull Ups (Synch)

14 Cap’

@ 35 Min Mark

800m Run For Time
(Together)

40 Min Running Clock

(40 Min Running Clock)

18/04/2024

Vogue Fitness | JLT

CrossFit

"BEHIND THE NECK JERK"

Build To A Heavy Triple
10 Min

Then:

Every 1:30 x 3
3 Push Press @ 80%

" ‘KELLY' pays a visit"

5 Rounds For Time

400m Run
30 Box Jumps
30 Wall Balls

TC: 22 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | JLT

Metcon

"A BIT OF THIS - A BIT OF THAT"

3 Sets
AMRAP 2
12/10 Cal Row
24 Double Unders
Max Wallballs
-rest 1minutes btwn-

into..

3 Sets
AMRAP 2
12 Wallballs
12/10 Cals Row
Max Double Unders
-rest 1minutes btwn-

At the 23 minute mark

AMRAP 8
5 Single Arm Devils Press
10 Goblet Reverse Lunges
15/12 Cal Machine

- rest 2 -

AMRAP 8
8 Alt. DB Hang Clean and Split Jerk
8 Box Jump Overs

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | Al Ghadeer

WOD

Individual Workout
40" On / 20" Off

A) Alternating Between 1,2,3,4 (2R)
1. MAX Bike Calories
2. MAX Hollow Rocks
3. 100m Run
4. MAX Arch Raises

Rest: 2'

B) Alternating Between 1,2,3,4 (5R)
1. 12/9 Bike Calories
2. 20 AbMat Sit Ups
3. 100m Run
4. 20 D-Ball Slams

(30 Mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

2 rounds:
1000/800m Ski
1000m Run
1000/800m Row

*busier classes start of different stations"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 7:

4 x 1 x 90%

Rest as needed (-TC10-)

"The Admiral"

3 Rounds For Time:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

Time Cap: 25 Minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

5 Rounds
15/12 Cal Row
15 Slam Balls

- Rest 5:00 -

5 Rounds
21/15 Cal Ski
15 Box Jumps

Cash Out

for time sprint

500m Ski
500m Row

Females 400/400

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 Rounds

10 Bench press
10 DB Flyes
15 Plate Pinch
30 Hollow Rocks

WOD

10/7 Cal Ski

3-6-9-12-15-18-21...
DB Bench Press 2x50/35
DB Deadlift
Plyo Push Ups

TC: 17Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF2

AMRAP

10 Box Sled Push (10m)
20 DB Box Step Overs 2x35/20
10 Shuttle Run (YGIG)(each)
20 Pull Ups

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF2

AMRAP

10 Box Sled Push (10m)
20 DB Box Step Overs 2x20
10 Shuttle Run (YGIG)(each)
20 Pull Ups

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

3 ROUNDS

10 Bench press
10 DB Flyes
15 Plate Pinch
30 Hollow Rocks

WOD

7 Cal Ski

3-6-9-12-15-18-21...
DB Bench Press 2x35
DB Deadlift
Plyo Push Ups

TC : 17 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""All Goods?""

In Pairs

50-40-30-20-10
Cal Row (Shared)
Synchro Box Step Ups (Together)
(1DB)
DB Push Press (Synchro 1DB)
100-80-60-40-20
Double Under The Same Number As Single Under

TC: 34 mins

18/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

''VTEC'

A -
AMRAP 12
12 Cal Bike
16 KB Swings
16 KB Sit Ups

Rest 5

B-
AMRAP 12
12 Cal Ski
40 Double Unders/80 SUs
20 KB SA STOH (10/10)

L1: Pink
L2: Blue
L3: Yellow"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"PUSH PRESS

Every 3:00 x 4

8 Push Press @ 60-70%
12 Superset with DB Reverse Flys

“Giddy Up”
FT - CAP 20
14 - 12 - 10 - 8 - 6 - 4 - 2
Overhead Squat
Box Jump Overs

60 - 50 - 40 - 30 - 20 - 10 - 5
Double Unders / Singles (Double)

L1: Small Barbell; 18lb
L2: 35-55lb
L3: 65lbs"

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3-4 sets:
8-10 KB gorilla row
8-10 DB floor press
1:00 rest between sets

*time cap: 12 minutes

2. 4 Rounds
60 Double under
20 KB swing
10 TTB / 15 Knee raise

*time cap: 15 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"In teams of 2:

2000m/800m C2B

50 D-Ball Slam Throws

2000m/1800m C2b

100 D-Ball Synchro Squats

2000m/1800m C2B

100 D-Ball Thrusters

2000m/1800m C2B

100 D-Ball Synchro lunges

2000/1800m C2B

50 D-Ball Over the Shoulder

Max C2B in remaining time

TC:40 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

18/04/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastic wod:

Gymnastic testing:
ME unbroken c2b kipping

3 Rounds:
10 strict hanging medball leg raises
10 lying Hollow PVC Lat push downs
5 high box jumps

EMOM x 16:
1) 4 strict Pull Ups + 6 Burpee Touch
2) 6 V ups + 8 KB Swings
3 - 8 Push Ups + 12 squats
4 - Rest

18/04/2024

Vogue Fitness | RAK Ladies

WOD

Sumo deadlift:

10 Sets:
1 reps builing through sets

Wod:

Mayhem Qualifier:
2,2,2,3 min Intervals
- rest 1 min between -
10 Clusters 95/65
Max Squat Snatch 95/65

18/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

-Gymnastics-

HSW
Ring Muscle Up (progression)
B-MU/R-MU

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

18/04/2024

Vogue Fitness | Stamina

Stamina

Stamina WOD JLT

In teams of 2:

2000m/800m C2B

50 D-Ball Slam Throws

2000m/1800m C2b

100 D-Ball Synchro Squats

2000m/1800m C2B

100 D-Ball Thrusters

2000m/1800m C2B

100 D-Ball Synchro lunges

2000/1800m C2B

50 D-Ball Over the Shoulder

Max C2B in remaining time

TC:40 mins

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

Every 2:30 x 5

5 Reps @ 90%

Superset With:
5 Vertical Power Jumps
(Hands On Hips)

“SHOW SOME LOVE TO 'MARCO'"

3 Rounds For Time:

21 Pull Ups
15 Handstand Push Ups
9 Thrusters (135/95lbs)

TC: 16 Min

"NO RESERVATION,NO CLASS! MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5-10-15-20-25…
Cal Row
Dual DB Box Step ups
Dual DB Push Press
10-20-30-40-50
Double Unders

TC: 30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 1/4

Sumo Deadlift
10-10-10-10

*building

**perform a set every 2 minutes "
"AMRAP for 12 minutes:
15/12 cal Ski
10 Box jump over
5 Strict Pull up"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Mikkos"

EMOM for 39 minutes
1 minute Row
1 minute Ski Erg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

2:00/2:00 x5
8 DB Power Cleans 2 x 50/35lbs
30 Double Unders
AMRAP Burpee to Target

Score lowest number of burpees in any round

Cash Out

3 x 10/15 Weight Strict Hanging Knee Raises

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

E2MOM

5 Rounds

5 Back Squats + 3 Front Squats

WOD

"Every 3Min. Complete"

12 Thrusters 95/75
6 HSPU
12 Burpee OB

TC: 15Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

2 Rounds

21-15-9
Cal Ski
KB Swings 24/16
Sit Ups

21-15-9
Cal Ski
G-Squat 24/16
Hollow Rocks

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

2 Rounds

21-15-9

Cal Ski
KB Swings 16
Sit Ups

21-15-9

Cal Ski
G-Squat 16
Hollow Rocks

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

E2MOM

5 ROUNDS

5 Back Squats

+

3 Front Squats

WOD

Every 3Mins. Complete

12 Thrusters 75
6 HSPU
12 Burpee OB

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Al Raha

WOD

VO2

""Synergies""

3 Sets Alternating

AMRAP 3 mins

Ski 500m/350m
10 T2B
Max DumbBell Clean and Jerk In Remaining Time (50/35)

Rest 2 mins

AMRAP 3 mins

Row 500m/350m
10 Ring Rows
Max Box Jump In Remaining Time

Rest 2 mins

19/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
PARTNER WORKOUT

“Beats The Blues”
Partner Workout

Buy In
20x50ft Shuttle Runs

Into
4 Rounds
400m Row
20 Burpees Over the Rower
40 Wall Balls

Buy Out
10x50ft Farmers Carries"

Time Cap: 35 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

19/04/2024

Vogue Fitness | Yas Marina

Metcon

"4 rounds:
20/15 cal AB
15 Dual DB squat
5 Wall walk

Rest 3 minutes

4 rounds
200m Run
15 Dual DB STOH
5 DB burpee deadlift

*time cap: "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"AMRAP in 11 minutes

From 0:00-11:00, AMRAP of:
20 Burpee Broad Jumps
400 meter Run

Rest 1 minute

From 12:00-23:00, AMRAP of:
20 Dumbell Lunges (10/60 lb)
250/200m row

Rest 1 minute

From 24:00-35:00, AMRAP of:
20 Wall Ball Shots (20/14 lb)
250/200m Ski Erg"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

19/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

10 Sets:
1 reps builing through sets

Wod:

Mayhem Qualifier:
2,2,2,3 min Intervals
- rest 1 min between -
10 Clusters 95/65
Max Squat Snatch 95/65

19/04/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastic wod:

Gymnastic testing:
ME unbroken T2B

3 Rounds:
10 strict hanging medball leg raises
10 lying Hollow PVC Lat push downs
5 high box jumps

EMOM x 16:
1) 4 strict Pull Ups + 6 Burpee Touch
2) 6 V ups + 8 KB Swings
3 - 8 Push Ups + 12 squats
4 - Rest

19/04/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 4:00pm class

3 Rounds
50 Cal Bike
750m Row
500m Ski

30 Min Cap

20/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Saturday Sweat

With a partner

3 rounds:
500m row
30 Burpee
20 TTB

-into-

2 rounds:
100 Double under
50 DB goblet lunge (50/35)
25 S-A DB Devils press

-into-

1 round:
50 cal AB
50 cal Ski
50 cal AB

*share reps however

**time cap: 35 minutes "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

90sec. to finish-1min Rest

30/22 Cal Row
x2

1min to Finish-30sec Rest

20/15 Cal Row
x2

WOD

3 Rounds

18/14 Cal Row
14 DB Snatches 50/35
10 Hollow Rocks

18/14 Cal Row
14 DB Hang Clean & Jerk 50/35
10 Hollow Rocks

TC: 18Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

20/04/2024

Vogue Fitness | Marina Mall

WOD

"Marina Mall 5th B-Murphday WOD"

RX Murph:

1-Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run
RX 20/14lbs Weight Vest

Partitioned Murph:

1-Mile Run
20 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1-Mile Run

Teams of 2:

1-Mile Run together
Split any way between partners:
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run together

Mini Murph:

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

20/04/2024

Vogue Fitness | JLT

CrossFit

“Push Pull Madness”

BARBELL BENCH PRESS

Every 3:00 x 5

8 Reps @ 75-80%

Superset With:

8 - 12 Barbell Bentover Row

"D UP"

EMOM 16:

1. 2 Rope Climbs
2. 50ft DB Walking Lunges
3. 3 Wall Walks
4. 10-15 DB Squat Cleans

21/04/2024

Vogue Fitness | Yas Marina

CrossFit

"IWT

5 sets:
20/15 cal AB
10 Burpee over bar
5 Clean and Jerk*

2:00 rest between sets

*Clean and jerk increasing load

1. 115/75 - RPE 5
2. 135/95 - RPE 6.5
3. 155/115 - RPE 7
4. 185/135 - RPE 7.5
5. 205/155 - RPE 8"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

250/200 Cal Bike

E3MOM & 0:00

10 KB Swings (sync)
15 Squat Jump (sync)

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

3min. Work ; 2min. Rest

25/18 Cal Row
15 DB Deadlift 2x50/35
AMRAP Burpee Over Rower

TC:30Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"DEADLIFT

Every 3:00 x4
8 Silent Deadlifts @ 60-70%
8 Superset with Single KB Box Step Ups ( Each Leg)

“Big Narstie”

5 ROUNDS FOR TIME
8 Deadlifts
8 Pull Ups
4 Front Squats
4 C2Bs
400m Assault Bike

L1: 35-55lb
L2: 65-75lb
L3: 85-95lb
Spicy: 105lbs"

Time Cap : 20 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

21/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

200/150 Cal AB
150 Wallball
100 DB hang clean & jerk
50 Burpee box jump

*time cap; 32 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Workout

50 - 40 - 30 - 20 - 10
Bike Cals
DB Box Step over
Box Jump
Ski Cals
HR Push ups
Kb Goblet Squats"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/04/2024

Vogue Fitness | RAK Mixed

WOD

Accessory:

EMOM 15:
5 Strict pull ups
10 Alternating hanging leg raise
8-12 Alt Pistols

Wod:

3 rounds for time of:
5 BMU
20 hand-release push-ups
30 dumbbell front-rack walking lunges 35/25lbs

21/04/2024

Vogue Fitness | RAK Ladies

WOD

Accessory:

EMOM 15:
5 Strict pull ups
10 Alternating hanging leg raise
8-12 Alt Pistols

Wod:

3 rounds for time of:
5 c2b / jumping BMU
20 hand-release push-ups
30 dumbbell front-rack walking lunges 35/25lbs

21/04/2024

Vogue Fitness | Marina Mall

CrossFit

"For Time"
500m-400m-300m-200m-100m
Row
50-40-30-20-10
AB Mat Sit Ups
25-20-15-10-5
Box Jumps

TC25

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/04/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

TEAMS OF 2 30 ROUNDS

FOR TIME

IGYG FULL ROUNDS

8/6 Cal Ski
6 Box jump Overs
4 Shuttle Runs

TC 35

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

21/04/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“SWEET MOTHER OF CALORIES”

For Time:

10 - 20 - 30 - 40 - 30 - 20 - 10

Row
Ski
Echo

TC: 50 Min

21/04/2024

Vogue Fitness | Al Raha

WOD

Strength

EMOM 8

1) 15 Ball Slams
2) 15 Dumbbell Power Cleans From The Floor

*Coaches notes
The aim here is to improver the open and close
of the hip through toes to bar despite not being
on the bar you have one opening the hip and
then one closing the hip.

""Open 14.5 Twisted""

21-18-15-12-9-6-3 Reps, For Time
Thrusters (2x50lb/35lb)
Toes-to-Bar

TC: 20 mins

21/04/2024

Vogue Fitness | Al Ain Ladies

WOD

WARRIOR

BUY IN & AFTER EVERY SET 5 LAPS SYNC RUN

60-40-20 Cal Row
30 -20 -10
Sync Wallballs
Sync V- Ups

*RUN*

× × × × × × ×

*60 -40 -20 Cal Ski
30-20-10

Sync Push Ups
Sync Sit Ups

(Run 5 Laps Then Go To 20)

× × × × × × × ×

Complete All 30
Then : All 20
Then : All 10

After Every Set 5 Sync Laps Run Through The Gym

22/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

3 Rounds
30/24 cal bike
20 Box Jump Overs
10 Thrusters 115/85#

2 Rounds
50/40 cal bike
40 KB swings 24/16
30 Front Squats

1 Rounds
100/80 cal bike
100 wall balls 20/14#

TC:35 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

22/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Lovely Cans Pt2""

With a Partner

3 Rounds
30/24 Cal Bike
20 Goblet Squats
10 Box Jump Over

2 Rounds
50/40 Cal bike
40 KB Swings
30 Wall Balls

1 Rounds
100/80 Cal Bike
100 Wall Balls

TC:35 mins

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Al Raha
"Steady-State Run

55min Run Total
or
45min Run Total

-10min Easy (Green Zone)
A) 2x15min (Yellow Zone) ""5min float recovery""
B) 2x10min (Yellow Zone) ""5min walk recovery""
-10min Easy (Green Zone)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

215 Cal Bike
15 Wall Ball 14
10 DB Box Step Over 2x20

Then :

40 Cal Bike
35 Wall Balls
20 Burpee DB BBSO

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

S-HSPU/ HSPU
10-8-6-4-2
or
5-4-3-2-1

50-40-30-20-10
or
25-20-15-10-5
DU

WOD

5 ROUNDS

50 DU/ 100 SU
15 Down Ups
15 Cal SKi
10 HSPU

TC : 20 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

S-HSPU/ HSPU
10-8-6-4-2
or
5-4-3-2-1

50-40-30-20-10
or
25-20-15-10-5
DU

WOD

5 ROUNDS

50 DU/ 100 SU
15 Down Ups
20/15 Cal SKi
10 HSPU

TC : 20 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Week 3 Power Snatch Cycling"

Every 3mins x 4
3 Power Snatch at 70%
2 Power Snatch 75%
1 Power Snatch 80%

"Buy in 30/24 Cal Bike"

12-9-6-3-9-6-3
Kettlebell Swings
Burpee to Target

Cash out Buy in 30/24 Cal Bike

TC 15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

200/150m Row
10 Slamballs 45/30
10 Slamball Squat
5 Down Ups

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

22/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

10 Rounds for time
15/12 Cal row
2 wall walks
3/3 DB snatches
4 DB box step overs

TC25

Cash out

20s on 40s off x 4
Banded deadbugs (slow)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

0-10 minutes
2000m Row
*swap every 25 Wall Ball

10-20 minutes
2000m Ski
*swap every 20 Burpee

20-30 minutes
15/12 cal Row
*YGIG

NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY

22/04/2024

Vogue Fitness | JLT

CrossFit

“DOUBLE TROUBLE”

Team of 2:

2 Rounds of:
30/26/21 Cals Echo (Split)
30 Sit Ups (Synch)
20 V Ups (Split)
10 Toes To Bar (Synch)
10 DBL DB Thrusters (Split)
20 DBL DB Squats (Synch)
30 DB DBL STOH (Split)

Cap @ 18 Min

Then...@ 22 Min

YGIG (Full Round) Amrap

9 Pull Ups
6 Box Jumps
30 DoubleUnders

Synchro Every Change
5 Burpee to Target
10 Pistols

TC: 40 TC

Two scores: Rounds + Amrap

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Yas Marina

CrossFit

Strength 2/4

Box Squat
3-3-3-3-3

build each set

then

2x3 at 80% of todays heavy "
"For time:
50 Wall Ball
40 TTB
30 Box jump (30/24)
40 TTB
50 Wall Ball

time cap: 15 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | JLT

Metcon

“HERO' ISH”

For Time:

"SEAN"

2000m Row
EMOM 5 Burpees Over Rower

Cap @ 15 Min

Rest 2

Then...5 Rounds For Time:

"WHITE"

6 Strict Pull Ups
10 Toes To Bar
21 OH Walking Lunges (45/35lb)
400m Run

TC: 25 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | RAK Mixed

Speciality

Back squats:

E2:15 x 5 sets:
3 reps at 70%

Wod:

12 minute EMOM:
12 calorie bike
6 power snatch @ 70% of 1RM Snatch
30s ME reps bar facing burpees

22/04/2024

Vogue Fitness | RAK Ladies

WOD

Back squats:

E2:15 x 5 sets:
3 reps at 70%

Wod:

12 minute EMOM:
9 calorie bike
6 power snatch @ 70% of 1RM Snatch
30s ME reps bar facing burpees

22/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

EMOM x 12 MINS.
Snatch

Build In Weight

Odd Minute = 1 Hang Snatch + 1 Snatch

Even Minute = Burpees Over the Bar
(5 - 10 Burpees; 30 secs Work)

Rest 5 mins

12 min EMOM
OHS

Build In Weight

Odd Minute = 5/4/3/2/1/1 reps OHS

Even Minute = 30 Single Unders
(30-40 secs Work)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

a) 2 Min Work / 2 Min Rest x4
16 - 20 FR DB Reverse Lunges
Max Cal Row

Rest 2-3 Mins

b) 2 Min Work / 2 Min Rest x4
10-15 Cal Row
Max Sit Ups
Time Cap: 31 Mins

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

22/04/2024

Vogue Fitness | RAK Mixed

WOD

Back squats:
E2:15 x 5 sets:
3 reps at 70%

Wod:
12 minute EMOM:
1) 12 calorie bike
2) 6 power snatch @ 70% of 1RM Snatch
3) 30s ME reps bar facing burpees

22/04/2024

Vogue Fitness | RAK Ladies

WOD

Back squats:

E2:15 x 5 sets:
3 reps at 70%

Wod:
12 minute EMOM:
9 calorie bike
6 power snatch @ 70% of 1RM Snatch
30s ME reps bar facing burpees

22/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm up;
3-4 sets to focus on position, speed and balance
1 OH press in split position
1 Jerk from split position
1 paused split jerk (2 sec in dip and catch)
1 BTN jerk drop

Main Work

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
1 Push press into 1 split jerk with 2 sec pause in catch and dip
4 sets of 3 @50-60%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 55-70% E2:30M

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Al Ghadeer

WOD

"Strength

EMOM 9

1) 15 D-ball slams
2) 15 Dual DB power cleans
3) 15 V-Sit Ups

INDIVIDUAL WOD

FOR TIME: 21-18-15-12-9-6-3
Dual DB Hang Clean & Jerk 50/35#
Toes to bar

TC: 20 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS"

23/04/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 8

1) 12 Renegade Rows + 6 Push-Up On Dumbbell
2) 20s Side Plank/20s Side Plank

""Two Can Play At That Game""

AMRAP (with a Partner) in 20 minutes
2 Shuttle Runs (50 ft)
4 Dumbbell Deadlifts (2x50/35 lb)
6 Strict Pull-Ups

23/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"In teams of 3, the plate must remain off the
ground at all times:

400m Team Plate Run
-
Then,
-
200/170 Cal Bike
P1: Row
P2&3: Accumulate - 200 Plate GTOH
Rotate/Share However
-
Then
-

400m Team Plate Run
-
Then
-

200/170 Cal bike
P1: Bike
P2&3: Accumulate - 300 Plate Situps
Rotate/Share However

In remaining time:
Max Cals Bike"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

Every 4Mins. Complete

100 Skipping/ 60 DU
10 KB Hang Clean 2x12
7 KB STO
10 TTB

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

23/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

3 ROUNDS

Banded T,Y,W
10-10-10
10/10 DB Rows
10 BB Good Mornings 55

WOD

Every 3Mins.

10 DB Hang Snatch 40
12 Jumping Lunges
14/9 Cal Row

TC ; 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

23/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

AMRAP Cal Bike

8 Pull Ups/ 6 C2B/ 4 B-MU
8 KB Thrusters 2x16/12
8 BJO

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

23/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:

Every 3 minutes x 5
3 @ 80%

Superset with Max Strict Ring Dips 1 RIR

"AMRAP 12"
3 Strict Def HSPUs 45/25 Risers
6 Hang Power Cleans @ 135/95
9 TTB

- Scale to strict HSPU or pike push ups

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 4mins. Complete

100 Skipping/ 60 DU
10 KB Hang Clean 2x20/12
7 KB STO
10 TTB

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

23/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

"With a partner "

In a 30 minute window:

100/70 Cal Ski
50 Synch Dual DB STOH (2x50/35)
100 Box jump over
50 Synch S/A DB hang squat cleans (1x50/35)
100 Burpee Touch

-In remaining time-

Max cal Ski

-share reps as needed-

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Yas Marina

Metcon

5 rounds
400m run
20 Push up
20 Box jump w/ step down (24/20)
20 KB swing (24/16)

time cap: 30 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Yas Marina

CrossFit

Gymnastics 2/4

1x Wall facing HSPU

Rest 3 minutes, then

EMOM for 5 minutes
30-50% of Max WF HSPU

scaling - +1-2 ABmats, or Box HSPU

AMRAP for 15 minutes
20/15 cal Row
15 Burpee

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"GYMNASTICS STRENGTH & SKILL

Every 3:00 x4

Hand Release Push Ups x8
Ring Rows x12
Hollow Hold 30 Seconds"

“LIGHT IT UP”

2:00 On 2:00 Off x4
8 HSPU
6 Burpee Box Jump
8 TTRings
Max Cal Bike

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

A - AMRAP 10
Max Cal Bike
EMOM 5 Burpee to plate Buy-In

Rest 5

B - AMRAP 10
8 Ring Rows
12 HR Push Ups
16 DUs/32 SUs

Rest 5

C - FT CAP10
21 - 15 - 9
DB Hang Power Cleans
DB Push Press

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | JLT

Metcon

1-2-3-4-5-6-7-8-9-10

Double DB Burpee Box Step Overs
*1 Round of cindy after each round

Cindy:

5 Pull ups / Ring Rows
10 Push Ups
15 Air Squats
(Cap at 16 minutes)

At the 20 minute mark:

AMRAP 20
*Lake Run*

Max Rounds in time remaining of:

16 Double DB Hang Clean
16 V Ups
16 Double DB Front Rack Lunges
16 Mountain Climbers
16 Double DB STOH
16 Russian Twist

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | RAK Mixed

WOD

Machine day:

60-50-40-30-20:
Cal Ski
Cal Row

23/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 4 - 8 Beat Swings (Hip To Bar)
2. 10/10 Med Ball Rotations
3. 30secs Hanging L Sit Hold
4. 8-12 Russian Push Ups
“THE BAZ EFFECT”

Buy In: 1989m Row

Into
4 Rounds of:

4 Devils Press
23 Pull Ups
100M Run

Cash Out: 35 Burpees To Target

TC: 22 Min

Score: Row and Rounds/Time

*Happy Birthday Baz X

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

23/04/2024

Vogue Fitness | Marina Mall

Speciality

-FUNCTIONAL BODY BUILDING-

Part A
Bench Press 1 REP max
"Then 3 x 8 @ 65"

Rest 2

Accessories
3 x 12 DB tricep extensions
3 x 12 DB front raises

Single Leg strength
3 sets superset
6/6 Single leg DL
6/6 Quad focus box step up tempo 31x1

Rest 2 between sets
Accessories
3 x 12 Dual DB overhead waking lunges

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS"

24/04/2024

Vogue Fitness | Al Ghadeer

WOD

"UNITE

STRENGHT
Build to heavy 3 REP PUSH JERK

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

20MIN AMRAP
400m Run (Together)
8 Power Cleans 135/95#
16 Pull Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS"

24/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Marvel""

Individual

4 Rounds For Time

40 Wall Balls
400m Run
10 Burpee Broad Jumps
300m/250m Ski

TC:32 Mins

24/04/2024

Vogue Fitness | Stamina

Stamina

Track Run - Formula 1 Track
"1.5KM Warm Up & Dynamic Stretches & Plyometrics

2sets of 5x600m @current 5KM r/p (90sec rec btw sets / 3min btw sets)

1.5KM Cool Down "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Burpee + Machine Endurance

For Time
1,000 meter Run
10 Burpees
800 meter Run
20 Burpees
600 meter Run
30 Burpees
400 meter Run
40 Burpees
200 meter Run
50 Burpees

Max Distance Farmers Carry in remaining time

Time Cap: 40 minutes"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

150m Row
10 Slamballs 30
10 Slamball Squat
5 Down Ups

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Complex

5 ROUNDS

1 Power Clean
1 Hang Power Clean
2 Push Jerk

WOD

5 ROUNDS

15-13-11-9-7
Clean & Jerk
BOB
TTB

Weight

F: 65/75/85/95/105

TC : 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Complex

5 ROUNDS

1 Power Clean
1 Hang Power Clean
2 Push Jerk

WOD

5 ROUNDS

15-13-11-9-7
Clean & Jerk
BOB
TTB

Weight
M: 95/115/135/155/175
F: 65/75/85/95/105

TC : 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/04/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 28"

1 - 12/9 CAL BIKE
2 - 15 10M SHUTTLE RUNS
3 - 12/9 CAL SKI
4 - 8 DOWN UPS

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

20/15 Cal Bike
15 Wall Ball 20/14
10 DB Box Step Over 2x35/20

Then

50/40 Cal Bike
35 Wall Balls
20 Burpee DB BBSO

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

24/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

Amrap 20

6 Chin Ups
12/9 Cal row
12 Db Lateral raises
12/9 Cal row
15 Bicep curls
12/9 Cal row
18 DB Floor press
12/9 Cal row
20 Dual DB deadlifts

Cash Out

100 banded face pulls

**Every break 20 plank commandos**

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Yas Marina

Metcon

EMOM for 12 minutes
1. Max cal AB
2. Max Dual DB devils Press
3. Rest

Rest 3 minutes

EMOM for 12 minutes
1. Max cal AB
2. Max Dual DB box step up
3. Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Yas Marina

CrossFit

Weightlifting 2/4

Every 90s for 8 sets:
1 Snatch Pull + 1 Hang squat Snatch + 2 OHS

building each set

EMOM for 16 minutes
1. 15/12 cal AB
2. 15 CTB or Pull up
3. Max OHS (115/85)
4. Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY

Every 3:00 x4

Front Squats @ 70%-80% x 6 Reps

Staggered Stance Double DB Rdls x 8 reps e/s

"

"""DOUBLE TAP""

2 ROUNDS"
8 PUs/Jumping PUs
8 Dual DB Front Squats
16 DUs/32 SUs

Rest 90 secs

x 3 Sets

Cap: 3 mins each rd

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Partner Wod

For Time:
50 - 40 - 30 - 20 - 10
Slam Squats
Slams to Shoulder
Ski

TC: 30 mins

L1:15lb
L2:25lb
L3:35lb
Spicy: 45lb

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | JLT

CrossFit

BACK SQUATS

Every 3:00 x 5

5 Reps @ 90-95%

Superset With:

10/10 SL Glute Bridge (BW)

"WITH LOVE FROM DORA"

4 Rounds For Max Reps:

1 minute of hang snatches
1 minute of cals echo
1 minute of oh squats
1 minute of rest

- @(75/55lbs)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastic wod:

EMOM x 30:
1 - 5 Burpee Touch + 5 BBJO
2 - 5 Toes to bar + 8 KB Swings
3 - 5 Pull ups + 8 wall balls
4 - ME DBL DB snatch
5 - Rest

24/04/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastic wod:

EMOMx28
1 - 5 Burpee Touch + 5 BBJ
2 - 5 Toes to bar + 8 KB Swings
3 - DBL DB Snatch
4 - Rest

24/04/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

W6-8:

Clean and jerk:
3+1 @ 60% - 3+1 @ 65% - 2+1 @ 70% - x 2+1 @ 75% - 2+1 @ 80%

Clean pulls:
3x 2 reps @ 100% - 2x 2 reps @ 105%

Front squat:
2 reps 70% - 2 reps 75% - 2 reps 80% - 2 reps 85% x 2 sets

Stiff legged deadlift:
3 sets x 5 reps

24/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm up;
3-4 sets to focus on position, speed and balance
1 OH press in split position
1 Jerk from split position
1 paused split jerk (2 sec in dip and catch)
1 BTN jerk drop

Main Work

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
1 Push press into 1 split jerk with 2 sec pause in catch and dip
4 sets of 3 @50-60%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 55-70% E2:30M

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

24/04/2024

Vogue Fitness | JLT

Metcon

"WHAT's UP PARTNER"

Team of 2
5 sets
AMRAP 2
10 Synchro Burpee Over DB
10 Synchro DBL Front Squats
Max Box Jump Overs in time remaining

-rest 1min btwn sets-

@ 18 Min

50-40-30-20-10
Single Arm Alt DB Snatch
Crossovers (Each)
Pull Ups/Ring Rows
Calories Bike

(40 Min Running Clock)

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER METCON

YGIG , Share however (Unless Stated)

For Time (with a Partner):
1,000 meter Row
4 rounds of “Cindy” (R4R)
50 Toes-to-Bar
4 rounds of “Cindy" (R4R)
50 DB Hang Cleans
4 rounds of "Cindy"
50 Wall Ball Situp
4 rounds of “Cindy" (R4R)
1,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups,
15 Air Squats.

TC:34 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

25/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Relentless""

For Time (with a Partner):
1,000 Meter Row
4 Rounds Of ""Cindy""
50 Toes-to-Bar
4 Rounds Of ""Cindy""
50 Hang Dumbbell Power Cleans (1DB)
4 Rounds Of ""Cindy""
50 Wall Ball Sit-up
4 Rounds of ""Cindy""
1,000 Meter Row

One round of ""Cindy"" is 5 Pull-Ups, 10 Push-Ups,
15 Air Squats.

Partners switch as needed, except during the
rounds of ""Cindy,"" where partners switch after
each full round.

TC:34 mins

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

P1- (C2B)
P2- (Movement + Timekeeper)

Min - 0:00 - 10:00

15 V-ups + 15 Medball clean

Min - 10:00 - 20:00

12 Single DB Thruster + 12 Box Jump

Min - 20:00 - 30:00

9 Devils Press + 9 HR push up

Min 20:00 - 35:00

Max Cal C2B"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

AMRAP 20

20 Jumping Lunges
15 Push Ups
15 Cal Ski
15 Pull Ups/ Ring Rows

Straight Into :

50 Hollow Rocks
50 V-Ups
50 Elbows-knee Crunches

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

AMRAP Cal Bike

8 Pull Ups/ 6 C2B/ 4 B-MU
8 KB Thrusters 2x12
8 BJO

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 ROUNDS

Banded T,Y,W
10-10-10
10/10 DB Rows
10 BB Good Mornings 75/55

WOD

Every 3Mins.

10 DB Hang Snatch 60/40
12 Jumping Lunges
14/9 Cal Row

TC : 18 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Deadlifts Week 8:
3 x 5 x 85%
Every 3mins

"For Time"
75 Double Unders
50/40 Cal Row
35 Deadlifts 225/155
15 Box Jumps 30/24inch

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

AMRAP 20

20 Jumping Lunges
15 Push Ups
20/15 Cal Ski
15 Pull Ups/ Ring Rows

Straight into:

50 Hollow Rocks
50 V-Ups
50 Elbows-knee Crunches

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

25/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

6 sets:
4:00 on / 2:00 off

1. 30/22 cal AB + Max Distance ski

2. Amrap 20 Wall ball + 10 toes to bar

*alternate between for 3 sets of each

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Yas Marina

Metcon

3 sets:
400m Run
20 single DB lunge steps (50/35)
20 Burpee
2 Lap KB farmer carry (2x24/16)

rest 2 minutes between sets

time cap: 30-35 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Yas Marina

CrossFit

CARDIO Club

4 sets:
30/20 cal AB
400m run
500m Row

rest 2 minutes between sets

time cap: 35 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"PUSH PRESS

Every 3:00 x4 @ 70%-80% x 6 Reps

Superset with Banded Face Pulls x 20 reps

"“AIN'T HANGIN AROUND”

6 ROUND FOR TIME:
12 Cal Row
14 V-ups
16 DB Box Step Ups (1 x DB)

TC: 15 mins

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

EMOM x10
Min 1: 12 - 15 Amerian KB Swings (Heavy)
Min 2: 15 - 20 V Ups

Rest 3 Mins

EMOM x8
Min 1: 6 - 8 SA KB STOH E/S
Min 2: 8 - 12 Burpees

Rest 3 Mins

EMOM x6
Min 1: 10 - 12 KB Sumo Deadlift High Pull
Min 2: 16 - 20 KB Russian Twists
(Lighter KB/DB)

L1: Pink
L2: Blue
L3: Yellow
Spicy: Green (24kg KB)"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | JLT

CrossFit

BEHIND THE NECK JERK

Build To A Heavy 5

2 – 3 – 4 – 4 – 5 – 5

Every 2:00 x 6 Sets

70-90%

"BREAKDANCE"

3 Rounds:

21 Deadlifts (50/35lbs x 2)
18/12 Ski/Row
12 Toes Toe Bar

3 Rounds:

15 Hang Cleans
15/9 Ski/Row
9 CTB/Pull Ups

3 Rounds:

9 STOH
9/6 Ski/Row
6 Bar Muscle Ups

TC: 21 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:
5 Rounds for time:
50 Double unders
5 Left arm DB STOH 35lbs
5 Right arm DB STOH 35lbs
10 alt Pistol Squats

25/04/2024

Vogue Fitness | RAK Ladies

WOD

Deadlift:

E2MOM x 5:
3 deadlifts @ 70%

Wod:
12 minute EMOM:
1) 9 Calorie Ski
2) 6 Clusters 65lbs
3) 20 Sit Ups

25/04/2024

Vogue Fitness | JLT

Metcon

"YOU'VE BEEN FRAMED"

"EMOM 40"

1 - 10 Burpee Pull Up
2 - 15 Med ball Sit Ups
3 - 12 Single KB Squat Cleans
4 - 15/10 Echo Bike
5 - Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

25/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

- Gymnastics -

B-MU
HSW
DU

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

FOR TIME
100/80 cal Bike
80 Deadlifts 135/95#
60 Front Squats
40 Cleans
20 STOH
100/80 cal bike

*Split the workout as you wish

TC:35 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Al Raha

WOD

VO2

""Fight Gone Bad With a Twist""

4 Rounds For Total Reps

1 Min DU/SU
1 Min KB Sumo Deadlift High Pull
1 Min Box Jumps
1 Min HSPU
1 Min Ski Calories
1 Min Rest

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"40-30-20-10

Cal Bike
Wall Ball

TC:15 mins

Rest 5

40-30-20-10
Cal Row
Dumbell Walking Lunge

TC: 15 mins"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

12 ROUNDS

90Sec. Work : 30Sec. Rest

1. 10 Shuttle Run
10 DB Snatches 35

2. 10 DB Thrusters 35
10 Shuttle Run

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Back Squat

4 x 10

WOD

TABATA

* Wall Balls 14

(Target 80 WB)

Rest 1Min.

30 Hollow Rocks
30 Burpees
30 V-Ups

{ 5min }

Rest 1Min.

TABATA

* Wall Balls 14

(Same as first TABATA)

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Back Squat

4 x 10

WOD

TABATA

* Wall Balls 20/14

(Target 80 WB)

Rest 1Min.

30 Hollow Rocks
30 Burpees
30 V-Ups

{ 5Mins. }

Rest 1Min.

TABATA

* Wall Balls 20/14

(Same as first TABATA)

TC : 15 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Build to a heavy 5 Push Jerks"

"For Time"
50 Wall Balls
50 Pull Ups
35 Wall Balls
35 Pull Ups
20 Wall Balls
20 Pull Ups

TC12

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

12 Rounds

90sec. Work 30sec. Rest

1. 10 Shuttle Run
10 DB Snatches 50/35

2. 10 DB Thrusters 50/35
10 Shuttle Run

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

26/04/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

3000m/2600m Row

EVERY 3 Mins

15 AB MAT SIT UPS
15 KETTLEBELL SWINGS

TC30

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Yas Marina

Metcon

a) AMRAP for 6 minutes
3-6-9-12-15...etc
TTB / Knee raise
Dual DB STOH (2x50/35)

Rest 2 minutes
x2

b) AMRAP for 6 minutes
3-6-9-12-15... etc
Burpee over DB
Dual DB squat (2x50/35)

Rest 2 minutes
x2

start where you finished.
Complete 2 rounds of a) then
2 rounds of b).

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Yas Marina

CrossFit

Strength 2/4

Sumo Deadlift
8-8-8-8

building each set
3 rounds
400m run
20 alt DB hang snatch (50/35)
10 BMU

time cap: 16 mintues

scaling - Burpee Pull up
or Jumping CTB

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
PARTNER WORKOUT

A - AMRAP 16
You Go I Go

6 Cal Bike
6 DB Hang CJ (HEAVY)
6 Burpee Over DB

Rest 5

B - AMRAP 16

40 Cal Ski Shared
30 Synchro DB Snatch
20 Wall Balls Shared
10 Synchro Down Ups

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB
Spicy: 50lb DB"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | JLT

CrossFit

OVERHEAD SQUATS

Every 2:30 x 5

3 Reps @ 95%

Superset With:
6 Kneeling Jumps

“FROM DORA WITH LOVE'”

3 Rounds For Time:

50 Wall Balls
50 Burpee Box Jump Over

TC: 20 Min

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

26/04/2024

Vogue Fitness | RAK Mixed

WOD

Deadlift:

E2MOM x 5:
3 deadlifts @ 70%

Wod:
12 minute EMOM:
1) 9 Calorie Ski
2) 6 Clusters 65lbs
3) 20 Sit Ups

26/04/2024

Vogue Fitness | RAK Ladies

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:
5 Rounds for time:
50 Double unders
5 Left arm DB STOH 35lbs
5 Right arm DB STOH 35lbs
10 alt Pistol Squats

26/04/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

60-50-40-30-20:
Cal Ski
Cal Row

27/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

4 ROUNDS

90sec Work: 30sec Rest

13/8 Cal Bike
2 Laps Farmers Carry

WOD

10 ROUNDS

10 KB Hang Clean 2x16/12
8/6 Cal Bike
6 KB STO 2x16/12

TC : 20 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

27/04/2024

Vogue Fitness | Yas Marina

CrossFit

Saturday Sweat

With a partner

0-10 minutes:
1000m Ski

-AMRAP in remaining time-

20 Dual DB STOH
20 Box jump over w/ step down (24/20"")

10-20 mintues:
1000m Ski

-AMRAP in remaining time-

20 Dual DB thruster
20 Burpee over DB

20-30 minutes
1000m Ski

-AMRAP in remaining time-

20 Devils Press
20 Dual DB box step ups (20"")

share distance/reps however

RX 2x50/35

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Team of 3

Buy in: 800m run Together

- 180/140 Cal Bike
(P1 Bike, P2 one lap of track Framers Carry Time
Keeper, P3 Rest)

- 180 D-Ball Over Shoulder
(P1 Bike, P2 one lap of track Framers Carry Time
Keeper, P3 Rest)

- 180 D-Ball Squats
(P1 Bike, P2 one lap of track Framers Carry Time
Keeper, P3 Rest)

- 180/140 Cal Ski
(P1 Bike, P2 one lap of track Framers Carry Time
Keeper, P3 Rest)

Buy out: 800m run Together "

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

100/80 Cal Ski

80 Push Up (sync)
50/40 Cal Ski
80 Squats (sync)
50/40 Cal Ski
80 Sit Ups (sync)

100/80 Cal Ski

TC : 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/04/2024

Vogue Fitness | Marina Mall

CrossFit

"5 Sets"

2:30 mins On 2:30 Off
24/18 Cal Bike
5 Sand Bag Cleans
Max Burpee Box Get Overs 30inch

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

7000/5500m Row

P2 Holding Slamball

TC: 30 Mins.

NO RESERVATION, NO CLASS.  MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

28/04/2024

Vogue Fitness | Yas Marina

Metcon

4-5 sets:

300m Row
12/9 cal AB
300m Ski
12/9 cal AB
300m Row

rest 2 minutes between sets

time cap: 30-35 minutes

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Yas Marina

CrossFit

IWT 2/4

3 rounds
30 Double under
12/9 cal AB
6 Squat Clean at RPE 7

rest 2 minutes

2 rounds
60 Double under
24/18 cal AB
4 Squat Clean at RPE 8

rest 2 minutes

1 round
120 Double under
36/32 cal AB
2 Squat Clean at RPE 9

if the classes are busy perform in pairs as waterfall style

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"DEADLIFT

Every 3:00 x4 @ 70%-80% x 6 reps
*Silent Deadlifts

Superset with Rear Foot Elevated DB Split Squat x8 reps e/s"

"""FULL STEAM AHEAD""

8 ROUND FOR TIME:
8 Ground To Overhead
8 Bar Facing Burpees

Time Cap: 15 mins

L1: Small Barbell; 18lb
L2: 35-55lb
L3/Spicy: 65lbs"

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“THE FLOOR IS LAVA”

8min DeadHang

'Every Break'

100 Double Unders
200m Run
30 Down Ups
40 Air Squats

Cap @ 20 - Rest 2'
Then...

'400 ft KB Farmers Carry'

Every 4 Lengths

40 Lunges
30 Sumo Deadlift to High Pull
20 Burpees
100 Crossovers

Cap @ 38 - Rest 2

Then: 100 V Ups (FT)

45min Running Clock

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

28/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Toes to Bar Focus

EMOM 8

1) 15s Hollow Hold,15s Hollow Rock
2) 30s dead hang

"Mikarae"

50 Wall Balls
40 Toes to bar
50 Box jump
40 Toes to bar
50 Wall balls

TC:20 min

29/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Week 4 Power Snatch Cycling"

Every 3:30mins x 4
3 Power Snatch at 75%
2 Power Snatch 80%
1 Power Snatch 85%

“DEATH BY ASSAULT”

EMOM For As Long As Possible
Ascending Assault Bike Calories

Males start with 3 calories. Add 3 calories every minute until failure.

Females start with 2 calories. Add 2 calories every minute until failure.

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

"4 Rounds"

15 TTB
40 Rev Lunges
20 DB Snatch 50/35
40/30 Cal Row/ Ski (alt each round)

TC25

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

29/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

1000-800-600-400-200
Meters on the Rower

After every Round

30 TTB
30 Burpee Over Bar
30 Deadlifts 185/115#

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

30/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:

Every 3 minutes x 5
3 @ 83%

Superset with Max Strict Ring Dips

"Fireworks"

Do 12 min AMRAP of:
9 Burpee Box-Jump-Overs
6 Double DB Hang Power Cleans
3 Double DB Squat Clean Thrusters

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

30/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

5000m/4000m Row

every 500m/400m

A) 15 Synchro Box Jumps

B) 30 Wall Balls

Alternate A + B

TC30

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

30/04/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Toes to Bar Strength

8 min AMRAP
10 Arch To Hollow Snaps
10 Kip Swings
1min Plank

INDIVIDUAL WOD

16min AMRAP
15 Dual KB Front Squats 24/16#
12 V-Sit Ups
9 Burpee Pull Ups

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

01/05/2024

Vogue Fitness | Marina Mall

CrossFit

"AMRAP 30 With a Partner"

IGYG FULL ROUNDS

21/18 Cal Row
15/12 Cal Ski
30 Double Unders

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/05/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

By Annie Means

50-40-30-20-10
AB Mat Sit Ups
Double Unders

Directly into

5 Rounds

30 Push Ups
10 Strict Pull Ups

TC25

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

01/05/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

STRENGTH

E2MOM x 4
5 PUSH JERK @80%

PARTNER WOD

YGIG , Share however (Unless Stated)

4 Rounds for time
30/24 Cal Bike
30 Thruster 95/65#
30 Box Jump Overs 24/20”

Cap 20min

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

02/05/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 8:

3 x 3 x 90%
Every 3mins

"In Pairs"

100 Pull Ups
80/60 Cal Bike
60 Power Cleans
40 Box Jump Overs
20 Thrusters

RX 135/95lbs

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/05/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

3min Work 2min Rest x 5

25/18 Cal Row
15 Dual Kettlebell High Pulls (hang)
AMRAP Burpee Over Rower

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

02/05/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

A) In a 2 min window
20/18 cal Assault bike
Max rep Shuttle run

Rest 60s

B) In a 2 min window
25/20 cal Row
Max Rep Slam ball

Rest 2 mins

x 4 sets of each
(28 mins)

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

03/05/2024

Vogue Fitness | Marina Mall

CrossFit

"Build to a heavy 3 Push Jerks"

"For Time"

500m/400m Row
30 Burpees
500m/400m Row
20 Burpees
500m/400m Row
10 Burpees

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

03/05/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5 Rounds for Time
16/12 Cal Bike
16 Toes-to-Bars
16 Alternating Pistol Squats
8 Devil Press 50/35#

TC:30 mins

NO RESERVATION, NO CLASS. MORE THAN 5 MINUTES LATE = NO ENTRY TO CLASS

03/05/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

AMRAP 20

10/6 Cal Bike
6 Lengths DB Farmer carry shuttles (to rig and bike)
2 Lengths Broad Jumps
10/6 Cal Bike
6 Lengths Db Farmer carry shuttles (to rig and bike)
2 Lengths Bear Crawl

Cash Out

5 Side Plank Pulses Right
10 Hollow Rocks
5 Side Plank Pulses Left

4 sets go every 2 mins

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"

05/05/2024

Vogue Fitness | Marina Mall

CrossFit

"10mins Handstand Walk Practice"

3 Rounds for Time of:
10 Handstand Push Ups
20 Toes to Bar
30 Dumbbell Front-Rack Walking Lunges

2 x 35/22.5lbs

TC15

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"