WOD View 2

Posted: 16/11/2021 0 Comment

05/07/2024

Vogue Fitness | Al Ghadeer

WOD

"MAYHEM

INDIVIDUAL WOD

6 Rounds

25 Wall balls 20/14#
50 DU
15 KB swings 24/16#
15 TTB
5 Power Clean 135/95#

TC: 28 mins

05/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Sumo Deadlift High Pull

4-4-3-3-2-2-1-1

WOD

4 ROUNDS

20 SDHP 95/75
10 Shuttle run ( In MetCon)
500/400m Row

TC : 18 Mins.

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

05/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

150/110 Cal Bike

E2MOM and 0:00 Complete

8 DB Thrusters 2x40/30
1 Wall Walk

TC : 30 Mins.

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

05/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Sumo Deadlift High Pull

4-4-3-3-2-2-1-1

WOD
4 Rounds

20 SDHP 75
10 Shuttle run (in Metcon)
400m Row

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

05/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 Rounds

20 Hanging Knee Raises
20 DB Renegade Row 2x35
30 Lunges
500m Row

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

05/07/2024

Vogue Fitness | Al Raha

WOD

VO2

""Inhale""

3:00 on/ 1:00off x 8 (4 of Each)

Part A
16 D.B snatch @22.5/15kg
8 Burpee Over Dumbbell
Max Calorie Machine

Part B
16 D.B OHS @22.5/15kg
8 Burpee Over Dumbbell
Max Calorie Machine

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

05/07/2024

Vogue Fitness | Marina Mall

CrossFit

Push Press

Go Every 2:30

3 reps @ 73% of 1RM
3 reps @ 83% of 1RM
3+ reps @ 93% of 1RM (as many reps as possible)
3+ @ 73% of 1RM (as many reps as possible)"

Three 3-Minute AMRAPs in 11 minutes
9 Dumbbell Deadlifts (2x50/35 lb)
6 Toes to Bar
3 Devils Press

Rest 1 minute between AMRAPs

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

05/07/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

5 Rounds for Time.

250m Row
20 Wall Balls
250m Row
40 Double Under's

TC30

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

05/07/2024

Vogue Fitness | Yas Marina

Metcon

"AMRAP for 12 minutes
3 lap Run
12 TTB / V-up
12 Burpee
12 alt DB snatch

Rest 4 minutes

x 2 sets"

05/07/2024

Vogue Fitness | Yas Marina

CrossFit

"Deadlift 4/4

Every 3 minutes x 5 sets:
10 Deadlift

*add weight each set "
"6 rounds:
30 Double under
10 Chest to bar pull up

*time cap: 6-8 minutes

**scaling - Pull up, Jumping chest to bar"

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

05/07/2024

Vogue Fitness | RAK Mixed

WOD

Snatch

E90s x 5:
3 Position power snatch
1 hi hang hang power snatch
1 hang power snatch
1 power snatch

*Build to a technical heavy for the day

Wod:

For time:
20 Hang power snatch 95/65lbs
20 lateral burpees over bar
20 OHS
20 lateral burpees over bar
20 hang squat snatch

12 minute time cap.

05/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
IN PAIRS

160cal Row

2mins on/ 2mins off YGIG
8-12 Cal Ski
Max Cal Row

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

05/07/2024

Vogue Fitness | RAK Ladies

WOD

Front Squat

E2:15:
5 Sets x 5 Reps @ 70-75%
3/3 Single Leg Box/Plate Jumps

Wod:

E4MOM x 4:
10-15 TTB
10 Deadlifts 155lbs
200m row

05/07/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

12 Minute amrap:
250m row
10 Alt SA devils press
20 V ups

12 Minute amrap:
10 x 15m shuttle runs
15 Wall balls
20 Tuck crunches

12 Minute amrap:
30 Alt walking lunges
30m burpee broad jump
20 Hollow rocks

05/07/2024

Vogue Fitness | Stamina

Stamina

3 Rounds of:

40 Box Jumps (24/20 in)
40 Alternating Lunges
40/32 calorie Row
40 Sit-Ups
40 Wall Ball Shots (20/14 lb)

Time Cap: 35 minutes

05/07/2024

Vogue Fitness | JLT

CrossFit

Z PRESS

Build To A Heavy Single in 10mins.

Then…Every 90secs x 3

10 Reps of 75%
10 Reps of 70%
10 Reps of 65%

“LEGO LAND”

EMOM 18”
1 - 12 Pogo Burpee Over Bar
2 - 9 Heavy Wall Balls
3 - 6 Clean & Jerk

RX 135/95
INT 115/80
SC 95/65

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

05/07/2024

Vogue Fitness | Marina Mall

Speciality

-FUNCTIONAL BODYBUILDING-

Push Pull Super Set x 3

10 Barbell Floor Press add from last week
14 Seated Banded Lat Pull Downs

Rest 90s between sets

12/12 KB Bulgarian Split Squats
14 DB RDLS 31A1

Rest 2 between sets x 3

12/12 Crossbody DB Bicep Curls
15 Landmine Sit Ups
14 DB Upright Rows

Rest 2 between sets

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

06/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Pull Ups/ Butterfly

5 x 4

WOD

AMRAP

20m Burpee BroadJump
40m Farmers Carry
10 Pull Ups
20 Slamball Squats

TC : 18 Mins.

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

06/07/2024

Vogue Fitness | Yas Marina

CrossFit

"With partner

2 rounds
50/35 cal AB
50 Dual KB front rack lunge steps (2x24/16)

-into-

2 rounds
30 Burpee pull up
60 Box jump over (24/20)

*share reps however

*time cap: 25 minutes"

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

06/07/2024

Vogue Fitness | JLT

CrossFit

SNATCH PULLS

Every 2:30 x 5

5 Reps @ 1RM Snatch + 10%

“FENFIT”

4 Rounds For Time:
400m Run
10 FR Squat
2 RC/ 6 Strict Pull Ups
10 Bar Facing Burpees

(RX 155/105 - INT 135/95 - SC 115/80)

Time Cap : 18mins

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

07/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

8 ROUNDS

10 Box Get Overs (2 Box)
15/10 Cal Ski
14 KB Hang Snatch 24/16
12 Burpees
20 Jumping Lunges

TC : 30 Mins.

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

07/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

50-40-30-20-10

Cal Row
Sit Up
Slamball Lunges 45/30

TC : 30 Mins.

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

07/07/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 8

1) 12-15 Strict Z Press
2) 30s Max Russian Push Up

""Clock is Broken""

EMOM 20

Even Minutes: Max Strict Handstand Push-Ups
Odd Minutes: 50 Double Unders

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

07/07/2024

Vogue Fitness | Yas Marina

Metcon

"For time:

50-40-30-20-10

cal Row
Single DB lunge
Burpee
Wall Ball

*time cap: 35 minutes "

07/07/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics

EMOM 20:
12/9 Calorie bike
8 DBL Devils clean
12/9 Calorie ski
40 double unders
Rest

Wod:

E2MOM x 5 Rounds:
5 Hollow rocks
5 tuck ups
5 V ups
ME Hollow hold

07/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"""
OLYMPIC WEIGHTLIFTING

POWER CLEAN

Every 90s x6 Sets
1 Clean Deadlift - 2s Pause at the knee
1 Power Clean

"

PARTNER WORKOUT

50-40-30
Cal Bike
Power Cleans
Wallballs

L1- >55lb
L2- 65-75lb
L3- 85lb
Spicy - 95lb"

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

07/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
Push Press 4/4

Every 2 minutes x 6 sets:
5 Push Press

*aim to establish a 5-RM"

"2:00 on 2:00 rest x 5 sets:
20/15 cal Row
Max Wall Ball

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

07/07/2024

Vogue Fitness | RAK Ladies

WOD

Accessory

4 Sets:
8/8 Rear foot elevated SL KB RDLS
8/8 SA KB OH Sit ups
8/8 KB FR Reverse lunges

15 Minutes

Wod:

For time:
24 Calorie bike

21-15-9:
Kettlebell swings 35lbs
Burpees over KB

24 Calorie bike

07/07/2024

Vogue Fitness | Stamina

Stamina

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

Buy in: 25 Sync Down ups, 25 Sync air Squats

150/140 Cal Bike
(P1 Bike, P2 two laps of track Time Keeper)

150 D-Ball Cleans
(P1 Cleans, P2 15/12 Cal Row Time keeper)

150 D-Ball Squats
(P1 Squats, P2 two laps of track Time Keeper)

150/140 Cal Ski
(P1 Ski, P2 15/12 Cal Row Time keeper)

Buy in: 25 Sync Down ups, 25 Sync air Squats

TC: 45 Mins

07/07/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

Teams of 2

0-10mins

120/90 Cal Bike

10-18mins

AMRAP 8

10 Synchro KB SDHP
10 Box Jumps P1
10 Synchro Push Ups
10 Box Jump P2

Rest 2

18-28

120/90 Cal Bike

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

07/07/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“TURFING UP”

(Team of 2)

250m Run
1.5k Ski
400m Run
1km Ski
400m Run
3k Bike
400m Run
2k Bike
400m Run
1.5k Row
400m Run
500m Row
60 Cals Echo
15 Burpee Broad Jumps

TC: 45 min

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

07/07/2024

Vogue Fitness | Marina Mall

CrossFit

5 Rounds for Time
15 Wall Balls
10 Deadlift 225/155
5 Burpee Box Jump Overs

TC20

"Core On The Floor"
15 Hollow Rocks
10 Tuck Ups
5 V Ups

Rest 90s x 3/4

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

08/07/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

3 Rounds

24 Deadlifts 135/95
16/12 Cal row
12 Burpee Over Bar

2 Rounds
18 Hang Power Cleans
30/24 Cal Row
12 Burpee Over Bar

1 Round
12 Clean & Jerk
24 Burpee Over Bar

CAP: 30

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

08/07/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Kriss Kross""

5 Rounds

30/20 Cal Bike
21 Dumbbell Snatch
15 Pull Ups
9 Burpee Over DB

TC: 28 Mins

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

08/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

4-3-2-1-1-1-1..

Establish a 1 RM Clean & Jerk

WOD
Buy In : 30/22 Cal Bike

5 Rounds

5 C&J 115/85 (Unbroken)
7 BOB
9 TTB

Buy Out: 30/22 Cal Bike

TC: 18 Mins.

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

08/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

12/8 Cal Ski
10 Burpee DB Deadlift 2x50/35
8 BJO

5 Rounds

12/8 Cal Ski
20 DB C&J 50/35

TC: 30 Mins.

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

08/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

8 Rounds

10 Cal Row
10 Burpee BJO
14 DB Snatch 35
14 DB STO
4 Wall Walks

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

08/07/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

For Time

1000m/800m Row

5 Rounds of DB DT
12 Deadlifts
9 Hang Power Cleans
6 STOH

750m/600m Row

30 Burpee Box Jump Overs

500m/400m Row

TC25

Rx 2 x 35/22.5
Rx+ 2 x 50/35lbs

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

08/07/2024

Vogue Fitness | Marina Mall

CrossFit

Skills

EMOM 24

RX
1 - Strict HSPU
2 - Bar Muscle Ups
3 - 50 Double Unders
4 - Rest

Level 1
1 - Pike/Box Pike Push Ups
2 - Chest to Bar/Pull Ups
3 - 45s Max Double Unders
4 - Rest

Scaled
1 - 12 DB Z Press
2 - 10 Beat Swings or 20s Dead Hang
3 - 45s Double Under attempts
4 - Rest

"Warm up - WOD
- Pick a challenging but repeatable rep scheme on gymnastics

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

08/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BACK SQUAT

Every 2:30 x5
10-8-6-4-2

Building sets"

"
INDIVIDUAL

AMRAP x 15
200m Row
15 TTB/ Hanging Knee Raise
10 Front Squats
15 Burpee Bar Touch

L1- >65lb
L2- 75-85lb
L3- 95lb"

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

08/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

Every 5 mins x5
12-18 Cal Bike
25 DU/ 50 SU
12 Burpee To Plate

*Aim to complete within 4 mins"

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

08/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

8 Cal Ski
10 Burpee DB Deadlift 2x35
8 BJO

5 ROUNDS

8 Cal Ski
20 DB C&J 35

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

08/07/2024

Vogue Fitness | JLT

CrossFit

THRUSTERS

Every 2:00 x 5

2 Reps @ 80%

Percentage taken from last weeks 1RM
(Off The Rack – Optional Off The Floor)

“DEEP BLUE SEA”

EMOM 28
Min 1 – 12 Box Step Ups
Min 2 - 10 Cals Echo
Min 3 – 8 Burpee Pull Up
Min 4 – 6 Snatch

(RX 50/35 - INT 40/30 - SC 35/25)
(RX 135/95 - INT 115/80 - SC 95/65)

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

08/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
Back Squat

Every 4 minutes for 4 sets
set 1 - 12
set 2 - 12
set 3 - 12
set 4 - 12

*add weight each set "

"AMRAP x 12 minutes:
2 lap Run
10 Dual DB hang power clean (2x50/35)
10 Dual DB Front rack lunge (alternating)"

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

08/07/2024

Vogue Fitness | Yas Marina

Metcon

"
With a partner

AMRAP for 12 minutes
10 rounds:
12 Dual KB Deadlift (2x24/16)
9 Dual KB hang clean
6 Dual KB STOH

- in remaining time -

Max cal AB

Rest 4 minutes

x 2 sets "

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

08/07/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

4-5 sets of
2 x 3 Position power clean (pause below knee , hang and mid thigh
2 Power jerk with 3 sec pause in catch
Building each set to 60%

E2:30M x 5
Pause Power clean & Pause jerk (2 sec at hang and in dip)
Tempo Power clean & Power Jerk
Power Clean & Power Jerk
@65/70% of 1 rm Clean and Jerk

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

08/07/2024

Vogue Fitness | RAK Mixed

WOD

Squat

14 Minutes rolling clock:
Minute 0-2: 6 Reps
Minute 2-4: 4 Reps
Minute 4-6: 2 Reps
Remaining EMOM to find 1 RM FRONT SQUAT

Wod:

3 Rounds for time:
50 air squats
7 BMU
10 Hang power cleans 135/95lbs

Time cap: 15 Minutes

08/07/2024

Vogue Fitness | RAK Ladies

WOD

Squat

14 Minutes rolling clock:
Minute 0-2: 6 Reps
Minute 2-4: 4 Reps
Minute 4-6: 2 Reps
Remaining EMOM to find 1 RM FRONT SQUAT

Wod:

EMOM x 12:
9 Thrustres 65lbs
35 Double unders

08/07/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

4 Minutes on 1 Minute off;
7 calorie ski
7 calorie bike

40 double unders
10 down ups

12 Wall balls
15 Kettlebell swings

x3

08/07/2024

Vogue Fitness | JLT

Metcon

“ROUNDERS”

2 Rounds
20 DBL KB Hang Squat Cleans
60 Double Unders
20 V Ups
-Rest 2-

2 Rounds
20 DBL KB Thrusters
60 Double Unders
20 V Ups
-Rest 2-

2 Rounds
20 DBL KB FR Lunges
60 Double Unders
20 V Ups
(Cap 22)

@ 24min
4 Sets of AMRAP 2
10 Burpees Over Rower
10 Cal Row
Max Wall Balls
-Rest 1 btwn sets -

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

09/07/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HSPU STRENGTH
EMOM 9

1) 30s Wall Facing HS Hold
2) 30m DB FARMER Carry
3) 40s Plank

INDIVIDUAL WOD

5 Rounds For Time
10 Dual DB Hang Squat Cleans 50/35#
6 HSPU
30 DU

TC:18 mins

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

09/07/2024

Vogue Fitness | Al Raha

WOD

UNITE

EMOM 8

1) 10 Tempo Ring Row
2) 10 Heel Elevated Goblet Squats

AMRAP 20

""Cindy's Ball""

5 Wall Balls
10 Push Up
20 Air Squat

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

09/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ SKILL

Muscle Up

*Jump to Big Arch
*Banded Hips To bar (straight arms)
*Jumping Turn Overs
*Banded Muscle Up

WOD
3mins Work 1min Rest

25 Wall Balls 20/14
50 DU/ 75 SU
AMRAP Muscle Up/Pull Up

TC: 18 Mins.

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

09/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

3 Rounds

50/40 Cal Bike
40 Push Ups
30 KB Thrustes 24/16
20 TTB

TC: 30 Mins.

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

09/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ SKILL

Pull Ups

* Control Arch
* Reach furthest back with chest
* Timing on when to pull

WOD

3min Work : 1min Rest

20 Wall Balls 14
50 DU/ 75 SU
AMRAP Pull Up

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

09/07/2024

Vogue Fitness | Marina Mall

CrossFit

"10Mins Snatch Complex"

1 Snatch Pull
1 Power Snatch
1 Hang Power Snatch

Build to a technical heavy for the day

5 Rounds for Total Calories:

On a 2-minute clock:
10 Power Snatches
10 Lateral Burpees Over the Barbell
Max-Calorie Row in the remaining time

- Rest 2 minutes between each round.

RX 135/95
Level 1 115/85
Scaled 75/55

"Notes
The snatches may be completed in touch and go sets or fast singles aim to get them done by 1 min or less each round.

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

09/07/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

Kitchen Sink

AMRAP 25 minutes

IGYG Per movement

200/180m Ski
25 feet DB Walking Lunges
2 Wall Walks
25 feet DB Walking Lunges
10 DB Hang Snatch
15 Sit-Ups

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

09/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
HIP THRUSTS

Every 2:30 x5
8 Hip Thrusts
8 Double DB RDL

Building weight on Hip Thrust"

"
INDIVIDUAL

For Time
21-15-9
Dual DB Clean & Jerks
Box Jump Overs

15 Cal Ski after each set

TC:12 min

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

09/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

AMRAP x5 Mins
14 Cal Row
12 KB Hang Clean & Jerk
10 Push Ups

Rest 3 Mins

AMRAP x5
14 Cal
12 KB Swings
10 Turkish Sit Ups

Rest 2 Mins
x2"

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

09/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

400m Row
30 Wall Balls 14
15 Pull Ups

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

09/07/2024

Vogue Fitness | Yas Marina

Metcon

"
2 minutes on / 2 minutes rest x 8 sets

1. 20-30 Wall ball + Max cal Ski

2. 20-30 Push up + Max cal Row

*alternate between 1 and 2

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

09/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
With a partner

AMRAP for 20 minutes

8 Wall Walk
20 Snatch at RPE 5

- rest 1 minute -

6 Wall Walk
20 Snatch at RPE 6

- rest 1 minute -

4 Wall Walk
20 Snatch at RPE 7

- rest 1 minute -

2 Wall walk
Max Snatch at RPE 8

*share reps however

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

09/07/2024

Vogue Fitness | RAK Mixed

WOD

Metcon

For time:
40/32 Calorie row
15 HSPU
30 DB Box step overs
30/24 Calorie row
12 HSPU
20 DB Box step overs
20/16 Calorie row
9 HSPU
10 DB Box step overs

09/07/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics

E2:30 x 5:
30s deadhang + 8 kip swings
10 DB Pull over on medball
10 Seated leg raises

Wod:

4 Rounds for time:
20 Calorie ski
16 OH DB SA Lunges

09/07/2024

Vogue Fitness | JLT

CrossFit

GYMNASTIC SKILL

July Focus = HANSTAND WALKS

EMOM 6
Min 1 - 12-15 L Sit Leg Lifts
Min 2 - 20-30 Frogstand Hold

Then...

(16min time slot for coach’s choice HSW Progressions)

“AY AY CAPTAIN”

AMRAP 5”
15 Cals Row
12 FR KB Lunge
9 V Ups
Rest 1”

AMRAP 5”
15 Cals Row
12 KB Regional Lunges
9 Hollow Rocks
Rest 1”

AMRAP 5”
15 Cals Row
12 OH KB Lunge
9 Sit Ups

(RX 24/16kg - INT 20/12kg - SC 16/8kg)

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

09/07/2024

Vogue Fitness | JLT

Metcon

"RAP SHEET"

AMRAP 13
4 Lateral Burpees Over DB
8 SA OH Lunge
2-4-6-8-10....Alt DB Snatch

-Rest 2-

AMRAP 11
50 Crossovers
15 SDB Box Step Overs
10 SA DB STOH

-Rest 2-

AMRAP 9
5 DB Burpee Over Box
10 Shuttle Runs (1= 2 x 25ft)

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

09/07/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

Part A UPPER
8 Seated DB Shoulder Press (incline bench) (2RIR)
8 Barbell Bent Over Rows (2RIR)
x 3 rest 90s between sets

Part B LOWER & CORE
10 Barbell RDL's (40x1) (2RIR)
12 Weighted V Ups
x 3 rest 90s between

Accessories
10 DB incline Bicep curls
3 3D Push Ups
REST 2 mins between sets x 3

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

09/07/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina

3 Rounds

P1+P2 - Work
P3 - Hold

Hold -
Round 1: Plate Overhead Hold
Round 2: Plank Hold Hands on Plate
Round 3: Wall Sit

2000m/1800m Row
50 sync air squats
1000m/900m Row
25 Sync Burpees
2 Lap run together upstairs

*Partners can switch in and out whenever they need to*

TC: 45 mins

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

10/07/2024

Vogue Fitness | Yas Marina

WOD

UNITE

5x5 Deficit Deadlift @65%

Rest 90s

INDIVIDUAL WOD

AMRAP 15

5 Wall Balls 20/14#
10 push up
20 air squat

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

10/07/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Give a Little""

EMOM 30

1) 200m Run
2) 8 Single Devils Press
3) 15/12 Cal Ski/Row
4) 12-15 Box Jump Step Down
5) Rest

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

10/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!
10 Rounds

15/10 Cal Row
10 Burpee BJO
14 DB Snatch 50/35
14 DB STO
4 Wall Walks

TC: 30 Mins.

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

10/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

2mins Work 1min Rest

1. 25 DU / 50 SU
12 KB Swing 24/16
AMRAP Burpees

2. 25 DU / 50 SU
15 Sit Ups
AMRAP Burpees

(150 Burpees)

TC: 30 Mins.

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

10/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

4-3-2-1-1-1-1..

Establish a 1 RM Clean & Jerk

WOD

Buy In : 22 Cal Bike

5 Rounds

5 C&J 85 (Unbroken)
7 BOB
9 HKR

Buy Out: 22 Cal Bike

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

10/07/2024

Vogue Fitness | Marina Mall

CrossFit

"Every 5 mins x 6"
Alternate between

A) 30/20 Cal Bike
120 Double Unders

B) 500m/400m Ski
20 Wall Balls

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

10/07/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

10-9-8-7-6-5-4-3-2-1
DB Floor Press
Pull Up/ Ring Row

*30 Double Unders between each set

Rest 3

20-18-15-12-9-6-3
Goblet Squats
V Ups

**5 Burpees between each set

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

10/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
GYMNASTICS

TTB STRENGTH FOCUS (W3/4)

Every 90s x 13:30mins (9 sets)

1: 10-20s Hanging tuck hold/ Max Bent Leg Hollow Hold

2: 15 Lying KB Pullovers

3: 5 Eccentric Candlesticks/ 5 Tuck Situps w/5s Eccentric"

"
INDIVIDUAL

3mins On 2mins Off x3 sets
15cal Bike
10 Pul-ups/ 15 Jumping Pull-ups
15 Dual KB Squats

Pick up where you left off each round"

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

10/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY
In Pairs

50cal Bike
60 DB Push Press
60 DB Goblet Squat
60 V-ups
60 Jumping Pull-ups
60 V-ups
60 DB Goblet Squat
60 DB Push Press
50cal Bike"

TC: 35 Mins.

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

10/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

2Mins. Work - 1Min. Rest

1. 25 DU / 50 SU
12 KB Swing 16
AMRAP Burpees

2. 25 DU / 50 SU
15 Sit Ups
AMRAP Burpees

(150 Burpees)

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

10/07/2024

Vogue Fitness | Yas Marina

Metcon

"
With a partner

In a 30 minute window

5 rounds:
400m Run or 5 lap Run (together)
30 Box jump over (24/20)
20 Dual DB burpee deadlift (2x50/35)

- in remaining time -

Max Dual DB box step overs (24/20 - 2x50/35/)

*share reps however "

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

10/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
Every 3 minutes for 5 sets (1/4)
8-10 Strict Pull up
8-10 Strict Ring Dip

*scaling - Banded Pull ups and Ring Dips

"
"3 rounds:
400m Run
30 V-up
20 Chest to bar pull up

*time cap: 15 minutes

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

10/07/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

4-5 sets of
2 x 3 Position power clean (pause below knee , hang and mid thigh
2 Power jerk with 3 sec pause in catch
Building each set to 60%

E2:30M x 5
Pause Power clean & Pause jerk (2 sec at hang and in dip)
Tempo Power clean & Power Jerk
Power Clean & Power Jerk
@65/70% of 1 rm Clean and Jerk

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

10/07/2024

Vogue Fitness | RAK Mixed

WOD

Snatch

12 Minutes to find a 1RM:
Power snatch

Wod:

10 Rounds for time:
1 Power snatch 135/95lbs
3 OHS

Time cap: 12 minutes.

10/07/2024

Vogue Fitness | RAK Ladies

WOD

Partner day:

For time with a partner:
120 calorie row
120 Wall balls
12 x 15m farmers carry + deadhang
90 Calorie row
90 burpees over the row
9 x 15m shuttle runs + HSH

*shuttlw runs and farmers carry, one partner needs to be
In deadhang and HSH. Switch as you like. Stop if you drop.

10/07/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

Clean and jerk W5:

1 x Clean Pull
1 x Power Clean (pause in catch)
1 x Hang Squat Clean

10/07/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS

Rings 2:

Drill:
5 Rounds: 30s on / 30s off:
Bench parallette sweep throughs
(Can also be done on 16kg KBs)

Ring dips (OR push ups if need to scale)
Pull ups (OR Ring rows is need to scale)
5-4-3-2-1
Rest as needed

5 Rounds:
5 Ring tuck ups from support possition
5 baby muslce ups Transitions

10/07/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

Clean and jerk W5:

1 x Clean Pull
1 x Power Clean (pause in catch)
1 x Hang Squat Clean

10/07/2024

Vogue Fitness | Stamina

Stamina

"
Hyrox Stamina

5 Rounds in 30 minutes

1 minute Wall Ball Shots (20/14 lb)
30 second Rest
1 minute Burpee Broad Jumps
30 second Rest
1 minute Calorie Row
30 second Rest
1 minute 10 meter Shuttle Run
30 second Rest"

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

10/07/2024

Vogue Fitness | JLT

CrossFit

CLEAN PULLS

FLOATING

Every 2:30 x 5
5 Reps @ 90% of 1RM Clean

Floating Pulls – The bar only goes back to the floor after last rep
(The goal here is speed)

“THE CLEAN JERKS”

For Time:
20 Ski Cals
12 Clean & Jerk (RX 135/95 - INT 115/80 - SC 95/65)
12 BMU/(Kip Pull Ups + Push Ups)

20 Cals Bike
9 Clean & Jerk (RX 155/105 - INT 125/95 - SC 105/80)
9 BMU/ (Kip Pull Ups + Push Ups)

20 Cals Row
6 Clean & Jerk (RX 185/115 - INT 135/105 - SC 115/95)
6 BMU/ (Kip Pull Ups + Push Ups)

Time Cap: 20mins

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

10/07/2024

Vogue Fitness | JLT

Metcon

"Big D' Day!"
(Unleash the Beast)

10 ROUNDS FOR TIME
(Partner Workout)

10 Thrusters Split
7 Synchro Pull Ups
32 Box Jump Overs

Cashout: 1992m Row

TC: 35 Mins

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

11/07/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

4 Min Work / 1 Min Rest x 6

3 Dual DB Cleans 50/35#
6 Push ups
9 Pull ups / TTB
Max Cal Bike / Row

*Alternate between Pull ups/TTB and Bike/Row
each set

TC: 30 mins

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

11/07/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""3,2,1 Go""

3 Rounds

20 Dumbell Front Rack Lunge
15/12 Cal Bike
10 Burpee

2 Rounds
20 Dumbbell Farmers Carry Lunge
30/24 Cal Row
10 Burpee

1 Round
40 Jumping Lunge (Unweighted)
60/58 Cal Ski
10 Burpee

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

11/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

CORE

3 Rounds

12 Dragon Flags
30 Plate Crunches
10 Sec Hollow Hold
20 Hollow Rocks

WOD
EMOM 18

1. 10/7 Cal Ski
2. 8 Renegade Row + Push Up 2x50/35
3. 20 DB Lunges 50/35

TC: 18 Mins.

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

11/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

500/400m Row
30 Wall Balls 20/14
15 Pull Ups

TC: 30 Mins.

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

11/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

CORE

3 Rounds

12 Dragon Flags
30 Plate Crunches
10 Sec Hollow Hold
20 Hollow Rocks

WOD

EMOM 18

1. 7 Cal Ski
2. 8 Renegade Row + Push Up 2x35
3. 20 DB Lunges 35

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

11/07/2024

Vogue Fitness | Marina Mall

CrossFit

"The Chief Is Dead"

Five AMRAPs in 24 minutes

AMRAP in 4 minutes
3 Power Cleans (135/95 lb)
6 Push-Ups
9 Air Squats
12 Deadlifts (135/95 lb)

1 minute Rest, then Repeat (5 times total)

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

11/07/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

6 Sets

21 Wall Balls
15/12 Cal Row
12 Slam Balls
9/6 Cal Bike

Rest 2mins between each set

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

11/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLYMPIC WEIGHTLIFTING

SNATCH BALANCE

Every 90s x6
2 Snatch Balance w/2s pause at bottom of each rep

@ 7 RPE

"
PARTNER WOD

4 Rounds For time

20 Power Snatch
20 Burpee Over Bar
20 Overhead Squats
20 Burpee Over Bar

18min Time Cap

L1- >55lb
L2- 65lb
L3- 75lb"

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

11/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

5 Rounds
1 Min Burpees
1 Min KB Sumo Deadlift High Pulls
1 Min Box Jumps
1 Min Slam to Shoulder
1 Min Skipping
1 Min Rest"

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

11/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 ROUNDS

40 Cal Bike
40 Push Ups
30 KB Thrustes 16
20 TTB

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

11/07/2024

Vogue Fitness | Yas Marina

Metcon

"
AMRAP for 6 minutes:
15/12 cal Row
15/12 cal AB

*rest 2 minutes

AMRAP for 6 minutes
10 Burpee
20 KB swing

*rest 2 minutes

x 2 sets "

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

11/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
With a partner

2 minutes on / 2 minutes rest x 8 sets
15/12 cal Ski
Max cal Row

*score total Row cals "

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

11/07/2024

Vogue Fitness | RAK Mixed

WOD

Partner day:

For time in pairs:
42 Deadlifts 225/155lbs
42 Pull ups
500m row together
30 Deadlifts
30 C2B Pull ups
750m row together
18 deadlifts
18 Wall walks
1000m row together

Time cap: 35 minutes

11/07/2024

Vogue Fitness | RAK Ladies

WOD

Single leg:

20 Front Rack Lunges x 3 sets
- As heavy as possible

3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot - each side)
7 - 1 and ¼ Goblet Squat

Wod:

E4MOM x 4:
12 Calorie bike
12 box jumpovers

11/07/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS

Rings 2:

Drill:
5 Rounds: 30s on / 30s off:
Bench parallette sweep throughs
(Can also be done on 16kg KBs)

Ring dips (OR push ups if need to scale)
Pull ups (OR Ring rows is need to scale)
5-4-3-2-1
Rest as needed

5 Rounds:
5 Ring tuck ups from support possition
5 baby muslce ups Transitions

11/07/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS

Rings 2:

Drill:
5 Rounds: 30s on / 30s off:
Bench parallette sweep throughs
(Can also be done on 16kg KBs)

Ring dips (OR push ups if need to scale)
Pull ups (OR Ring rows is need to scale)
5-4-3-2-1
Rest as needed

5 Rounds:
5 Ring tuck ups from support possition
5 baby muslce ups Transitions

11/07/2024

Vogue Fitness | Stamina

Stamina

"
Hard2Handle - Yas Marina

EMOM x 12

1) Max C2 Bike (P1)
2) 4 DB snatch (R) + 4 DB Overhead lunge (R)
4 DB snatch (L) + 4 DB Overhead lunge (L)

Rest 1

EMOM x 12

1) Max C2 Bike (P2)
2) 8 DB Devils Cluster

Rest 1

1) Max C2 Bike (P2)
2) 4 Dumbell box step over + 10 Jumping lunge

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

11/07/2024

Vogue Fitness | JLT

CrossFit

ENGINE / PARTNER

“DON’T SWEAT THE SMALL STUFF”

AMRAP 35”
100 Down Ups Split
500m Run (Together)

80 Wall Balls (Split)
400m Run

60 Toes To Bar (Split)
300m Run

400 Double Unders (Split)
200m Run

20 Wall Walks (Split)
100m Run

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

11/07/2024

Vogue Fitness | JLT

Metcon

“MAMA MIA”

5 Rounds
4 Wall Walks
20 Sit Ups
25 DB Deadlifts

(Cap 18min)

-Rest 2-

4 Rounds
10 Line Facing Burpees
20 STOH
30 Air Squats
40 Double Unders
(Cap 18min)

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

11/07/2024

Vogue Fitness | Al Ain Ladies

Speciality

-Gymnastics-

Focus :

Hand Stand & Wall Walks

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

12/07/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5 Rounds

30/20 cal Bike
21 Dumbell Snatch
15 Pull ups
9 Burpee over DB

TC: 28 Mins

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

12/07/2024

Vogue Fitness | Al Raha

WOD

VO2

""Chief on the Rig""

6 Rounds

Max Rounds in 4 Mins

3 Double DB Power Cleans
6 Push Ups
9 Pull ups / Toes To Bar

*Alternate between Pull ups and Toes to bar
each set completed

Rest 1 min Between Sets

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

12/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Back Squat

15-12-9-6-3

WOD
10-1

Thruster 95/75
HSPU
Burpee

TC: 20 Mins.

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

12/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

AMRAP

20/15 Cal Ski
10 DB Snatch (R) 50/35
10 Shuttle Run
10 DB Snatch (L)
15 V-Ups

TC: 30 Mins.

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

12/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Back Squat

15-12-9-6-3

WOD

10-1

Thruster 75
Pike Push Up
Burpee

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

12/07/2024

Vogue Fitness | Marina Mall

CrossFit

"Push Press last week before retest"

Go Every 2:30
5 reps @ 75% of 1RM
3 reps @ 80% of 1RM
1+ reps @ 95% of 1RM (as many reps as possible)
Max reps @ 75% of 1RM (as many reps as possible)

4 Rounds for Time
500m/400m Row
30/20 Cal Assault Bike

TC20

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

12/07/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

30 Rounds for Time (with a Partner)
3 DB Facing Burpees.
3 DB Power Cleans
3 DB Front Squats
3 DB Push Jerks
3 Bar Facing Burpees

Every 5 minutes, complete:
20/14 Cal Ski before continuing

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

12/07/2024

Vogue Fitness | Yas Ladies

Metcon

"
IN PAIRS

AMRAP x3 Mins
8x50ft Shuttle Runs
12 Cal Ski

Rest 90s
x4

AMRAP x3 Mins
12 Cal Bike
8x50ft Shuttles

Rest 90s
x4

*Carry on where you left off

34:30 Mins Total

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

12/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

AMRAP

15 Cal Ski
10 DB Snatch (R) 35
10 Shuttle run
10 DB Snatch (L)
15 V-Ups

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

12/07/2024

Vogue Fitness | Yas Marina

Metcon

"
Every 6 minutes for 5 sets:
200m Ski
15-20 DB goblet squat (1x50/35)
2 Lap Run
16-20 DB goblet lunge "

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

12/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
Power Clean + Split Jerk (1/4)

Every 2 minutes for 7 sets:
set 1 - 3
set 2 - 3
set 3 - 2
set 4 - 2
set 5 - 1
set 6 - 1
set 7 - 1

*add weight each set "

"AMRAP for 10 minutes
5-10-15-20... etc
Deadlift (185/125)
10-20-30-40... etc
Wall ball (20/14)

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

12/07/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics

E2:30 x 3:
ME Set of TTB

OR:

E2:30 x 3:
30s deadhang / kip swings
10 DB Pull over on medball
10 Seated leg raises

Wod:

E3MOM x 4:
21 wall balls 20/14lbs
12 SA hang clean and jerk 35/25lbs
9 burpees over the DB

12/07/2024

Vogue Fitness | RAK Ladies

WOD

Power snatch

5 Sets
1 Pause High Hang Power Snatch +
1 Pause Hang Power Snatch

Wod:

Amrap 12:
15 T2B
12 DBL DB Push Press 25lbs

12/07/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

3 Sets:
90s bike
90s shuttle runs
90s row
90s rest

3 Sets:
60s bike
60s burpee box jump overs
60s ski
60s rest

3 Sets:
30s bike
30s Plate GTOH
30s ski
30s rest

12/07/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

Part A UPPER
8 Seated DB Shoulder Press (incline bench) (2RIR)
8 Barbell Bent Over Rows (2RIR)
x 3 rest 90s between sets

Part B LOWER & CORE
10 Barbell RDL's (40x1) (2RIR)
12 Weighted V Ups
x 3 rest 90s between

Accessories
10 DB incline Bicep curls
3 3D Push Ups
REST 2 mins between sets x 3

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

12/07/2024

Vogue Fitness | Stamina

Stamina

"
3 Rounds

1000/800m Ski
10 Burpee Broad jumps
30 wall balls
20/15 cal Row
1 Lap unweighted walking lunges

TC: 42 mins"

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

12/07/2024

Vogue Fitness | JLT

CrossFit

Z PRESS

Build To A Heavy Triple in 11 mins.

Then…Every 90secs x 3
10 Reps @ 80%
10 Reps @ 80%
10 Reps @ 70%

“UP UP AND AWAY”

2:30 MINS ON / 2:30 MINS OFF x 4

(A)
10 HSPUs
10 Box Jump Over
Max Cals Echo

(B)
10 HSPUs
10/7 Cals Echo
Max Reps Box Jump Over

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

13/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

6 Rounds

250/200m Row

30sec Rest Between

WOD

15-13-11-9-7-5-3
Deadlift 185

10/7 Cal Row
2 Laps Run (Metcon Whiteboard)

TC: 18 mins.

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

13/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
With a partner

In a 30 minute window

5 rounds:
30/20 cal AB
30 TTB
30 Burpee over DB (lateral)

- in remaining time -

Max cal AB

*share reps however "

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

13/07/2024

Vogue Fitness | JLT

CrossFit

SNATCH PULLS
FLOATING

Every 2:30 x 5

5 Reps @ 90% of 1RM Snatch

The bar only goes back to the floor after last rep
The goal here is speed

“LEGS FOR DAYS”

3 Rounds For Time:
50 Air Squats
40 Walking Lunges
30 Cals Row
20 Jumping Squats
10 Jumping Lunges

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

14/07/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 8

1) 12-15 Hand Release Push Up
2) 40s HS Hold/Plank Hold

""NICK""

8 Rounds For Time
10 Dumbbell Hang Squat Cleans (2x45/35 lb)
6 Handstand Push-Ups on Dumbbells

TC:20 mins

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

14/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

5000/4000m Ski

Every 4mins and 0:00 Complete

10 Angel Press 50/35 (sync)

TC: 30 Mins.

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

14/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

400/300 Cal Bike

While P2 Complete

5 Burpee BJO
10 KB STO 2x20/16
14 Jumping Lunges

TC: 30 Mins.

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

14/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLYMPIC WEIGHTLIFTING

POWER CLEAN

Every 90s x6 Sets
1 Clean Deadlift - 2s Pause at the knee
1 Power Clean

"

EMOM x 16

1 - 12-15 Cal Row
2 - 12-15 Hang Power Cleans
3 - 6-12 TTB / 15-20 Tuck Situps
4 - Rest

L1- >55lb
L2- 65-75lb
L3- 85lb"

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

14/07/2024

Vogue Fitness | Yas Marina

Metcon

"
With a partner

For time:
1000/800m Row
200 Air Squat
1000/800m Row
150 V-up / V-tuck
1000/800m Row
100 KB SDHP (24/16)

*share reps/distance however

**time cap: 30 minutes "

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

14/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
EMOM for 30 minutes
1. 15/12 cal Ski
2. Max Dual DB bench press (2x50/35)
3. Rest
4. 2-3 lap Run
5. Max Dual DB Box step up (2x50/35 - 20)
6. Rest

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

14/07/2024

Vogue Fitness | RAK Mixed

WOD

Clean and jerk

12 Minutes to find a 1RM:
Clean and jerk

Wod:

For time:
10-8-6-4-2:
Clean and jerks 155/115lbs

*12/9 calorie bike after each set

Time cap: 16 Minutes

14/07/2024

Vogue Fitness | RAK Ladies

WOD

Accessories:

5 Sets:
E3MOM:
10 Box jumps
8 Candlestick rollpus
8 V ups

Wod:

6 Rounds:
15 Calorie bike
400m ski

14/07/2024

Vogue Fitness | RAK Ladies

WOD

Accessories:

5 Sets:
E3MOM:
10 Box jumps
8 Candlestick rollpus
8 V ups

Wod:

6 Rounds:
15 Calorie bike
400m ski

14/07/2024

Vogue Fitness | RAK Mixed

WOD

Clean and jerk

12 Minutes to find a 1RM:
Clean and jerk

Wod:

For time:
10-8-6-4-2:
Clean and jerks 155/115lbs

*12/9 calorie bike after each set

Time cap: 16 Minutes

14/07/2024

Vogue Fitness | Stamina

Stamina

"
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

P1- Row
P2 - Hold
P3 - TK

Max Meters

0 - 10

P2 - Plank
P3 - 10 DB Goblet squat + 8 burpee over dumbell

10 - 20

P2 - Overhead DB hold
P3 - 12 DB Hang clean and jerk + 10 Jumping lunge

20 - 30

P2 - Wall sit
P3 - 16 DB push press (8/8) + 6 box jump

30-40 Max Distance row in remainig time"

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

14/07/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

"FUEGO"

(Team of 2)

For Time:
140/130/120 Cals Bike
120 DBL DB STOH
100 V Ups
80 DBL DB Hang Clean + Jerk
60 Cals Ski
40 DBL DB Snatch
200m Run (YGIG)

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

14/07/2024

Vogue Fitness | Marina Mall

CrossFit

EMOM 28

1 - 12/9 CAL BIKE
2 - 5 SANDBAG OVER SHOULDER
3 - 12/9 CAL SKI
4 - 3 WALL WALKS

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

14/07/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

Every 5 mins x 4

200m Row
5 Burpees Over the Rower
30 Double Unders
5 Burpees Over the Rower
200m row

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

15/07/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER WOD

YGIG, Share However (Unless Stated)

4 Rounds

50 Single DB Lunge
50/40 Cal Row
50 Synchro AbMat situps

Lunge Specifications

R1: Farmers carry
R2: Front Rack
R3: Goblet Carry
R4: Overhead Lunge

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

15/07/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However (Unless Stated)

4 Rounds

50 Single DB Lunge
50/40 Cal Row
50 Synchro AbMat situps

Lunge Specifications

R1: Farmers carry
R2: Front Rack
R3: Goblet Carry
R4: Overhead Lunge

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

15/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

6 ROUNDS

15 Cal Ski
15 Burpee Over DB
9 Thrusters 2x30

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

15/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

5 ROUNDS

E2MOM

1. 32 Cal Ski

2. 24 TTB
16 DB C&J 40

3. 20 BJO
40 Push Ups

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

15/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatch 135/95
AMRAP 5min

WOD

3 Rounds

1min Cap
20/15 Cal Bike

Rest 30sec

2min Cap

10 Power Snatch 95/75
12/6 Pull Ups
14 Air Squats

Rest 2min

TC: 17Mins.

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

15/07/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Mikeare""

With a Partner

4 Rounds

50 Single Dumbbell Lunge
50 Cal Ski
50 Synchro Ab Mat Sit-Ups

Lunge Specifications

R1: Farmers carry
R2: Front Rack
R3: Goblet Carry
R4: Overhead Lunge

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

15/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

6 ROUNDS

21/15 Cal Ski
15 Burpee Over DB
9 Clusters/ Thrusters 2x40/30

TC: 30Mins.

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

15/07/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat

Build to a heavy single for the day, this will form our % for next cycle starting Monday

TC15

For time:
50 Dumbbell Box Step-Ups
40 Box Jumps
30 Dumbbell Thrusters

♀ 20-inch Box and 35-lb Dumbbells
♂ 24-inch Box and 50-lb Dumbbells

TC13

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

15/07/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds:

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

20/15 Calorie Bike

Rest 2 Minutes Between Rounds

Time Cap: 35 Minutes

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

15/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
Back Rack reverse lunge (2/4)

Every 3 minutes for 5 sets:
12 alt Back Rack reverse lunge

*add weight each set "

"WITH A PARTNER"

15 minutes for Max cal Ski

*alternate every:

15 Dual DB front squat (2x50/35)
15 Burpee over DBs"

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

15/07/2024

Vogue Fitness | Yas Marina

Metcon

"
WITH A PARTNER

2 minutes on / 2 minutes rest x 8 sets
15/12 cal Ski
Max cal Row

*score total row cals "

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

15/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BACK SQUATS

Every 2-2:30 Mins x4
10-10-8-8

*Increase weight every set

HEAVY NOT MAX"

"
INDIVIDUAL

30-20-10
Burpees over DB
DB Snatch

12-15 Min Cap

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

15/07/2024

Vogue Fitness | Yas Ladies

Metcon

"

90s Work / 90s Rest x10 Sets

1- 10 Cal Ski + Max Wallballs
2- 10 Cal Bike + Max Slams

Go HARD - Earn your rest"

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

15/07/2024

Vogue Fitness | JLT

CrossFit

THRUSTERS

Every 2:00 x 5

3 Reps @ 70%

Percentage taken from week 1 1RM
(Off The Rack – Optional Off The Floor)

“FIRE FIGHTER”

10 – 9 – 8 – 7 – 6 …1
DB Thrusters
Toes To Bar
Burpee Over DB

(RX 50/35 - INT 40/30 - SC 35/25)

Time Cap : 14mins

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

15/07/2024

Vogue Fitness | JLT

Metcon

“ROUNDERS”

2 Rounds:

20 DBL KB Hang Squat Cleans
60 Double Unders
20 V Ups
-Rest 2-

2 Rounds:

20 DBL KB Thrusters
60 Double Unders
20 V Ups
-Rest 2-

2 Rounds:

20 DBL KB FR Lunges
60 Double Unders
20 V Ups
(Cap 22)

@ 24min

4 Sets of AMRAP 2
10 Burpees Over Rower
10 Cal Row
Max Wall Balls
-Rest 1 btwn sets -

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

16/07/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HSPU STRENGTH

AMRAP 10 (Quality)

8 Pike HSPU
10 V-Sit ups
6/6 Kneeling KB Press

INDIVIDUAL WOD

AMRAP 15

50 DU
10 Dual DB Box Step Overs 24/20”
10 Handstand Push-Ups

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

16/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

5 ROUNDS

400m Row
10 Angel Press (sync) 35
20 HKR
20 Lunges (sync)

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

16/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ SKILL

HSPU (5Mins.)

&

Handstand Walk (5Mins.)

WOD

4 ROUNDS

250m Row
25 Wall Balls 14
15 Burpees

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

16/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ SKILL

HSPU (5min)
&
Handstand Walk (5min)

WOD

4 Rounds

350/250m Row
25 Wall Balls 20/14
15 Burpees

TC: 18Mins.

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

16/07/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 9

1) 30s Dumbbell Bulgarian Split Squats (R)
2) 30s Dumbbell Bulgarian Split Squats (L)
3) 12 Decline Push Ups

'Mary on the run'

AMRAP 20

5 HSPU
200m Run
15 Pull Ups

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

16/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

30sec (Sprint)

16/11 Cal Bike

Rest 1min

2 Rounds

10 BJO
8 KB Hang Clean 2x24/16
6 Pull Ups

(2:30)

Rest 2min

TC:30Mins.

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

16/07/2024

Vogue Fitness | Marina Mall

CrossFit

EMOM 10

Odd 30s max Strict Pull Ups
Even 30s max Strict HSPU

AMRAP 20:
800m Assault Bike
50 Russian Kettlebell Swings
25 Toes to Bar

RX 24/16

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

16/07/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

10 Rounds for Time

P1 - 15/12 Cal Row
P2 - 6 BBJO
P1 - 7/7 DB Snatch
P2 - 3 Wall Walks
P1 - 15 AB Mat Sit Ups

Swap Stations each round

TC30

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

16/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
WITH A PARTNER (2/4)

Clean and Jerk

5 minutes on / 2 minutes rest x 4 sets:
3 Lap Run (together)
30 TTB / Knee raise
Max Clean and jerk

set 1- at RPE 5 (135/85)
set 2- at RPE 6 (185/125)
set 3- at RPE 7 (205/145)
set 4- at RPE 8 (225/165)

*share reps however

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

16/07/2024

Vogue Fitness | Yas Marina

Metcon

"
WITH A PARTNER

In a 30 minutes window
5 rounds:
30/20 cal AB
30 synch ABmat sit up
30 Burpee

- in remaining time -

Max cal AB"

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

16/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BOOTY DAY

HIP THRUSTS

Every 2:30 x5
4 Hip Thrusts
6/6 Single-Leg Landmine RDL (BB)

Building weight on Hip Thrust"

"
INDIVIDUAL

AMRAP x10 Mins
2-4-6-8-10...
Deadlifts
1-2-3-4...
Wallwalks / Inchworm Shoulder Taps

*30 DUs / 60 DUs between sets

L1- >95lb
L2- 105lb
L3- 115lb"

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

16/07/2024

Vogue Fitness | Yas Ladies

Metcon

"

AMRAP x5 Mins
2-4-6-8...
Burpee Over DB
DB Snatch
TTB / Hanging Knee Raises

Rest 3 Mins

AMRAP x5 Mins
10 Cal Row
10 Renegade Rows

Rest 3 MIns
x2"

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

17/07/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

E2MOM x 5

3 Banded Deadlift @60-70%

INDIVIDUAL WOD

AMRAP 15

5 Clean & Jerk
200m run
15 Pull ups

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

17/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

70 SU
15 Push Ups ( knees )
10 Squat Clean WB ( slamball ) 20

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

17/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatch 95

AMRAP 5Mins.

WOD

3 ROUNDS

1Min. Cap

15 Cal Bike

Rest 30sec

2Mins. Cap

10 Power Snatch 75
12/6 Pull Ups
14 Air Squats

Rest 2Mins.

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

17/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

5 Rounds

E2MOM

1. 40/32 Cal Ski

2. 24 TTB
16 DB C&J 60/40

3. 20 BJO
40 Push Ups

TC:30Mins.

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

17/07/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Just Joking""

AMRAP 35
In Pairs

100/80 Cal Erg
75 DU/SU Each
50 Burpee Over Line
75 DU/SU
400m Run Together

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

17/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

40 DU/ 70 SU
15 Push Ups
10 Squat Clean WB (slamball) 30/20

TC:30Mins.

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

17/07/2024

Vogue Fitness | Marina Mall

CrossFit

Teams of 2

AMRAP 30 IGYG Full Rounds
21/18 Cal Row
15 Shuttle Runs
9 Burpees to Target

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

17/07/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

4 Sets go every 3

10 Goblet cyclist squats 31x0
5 Chin Ups/ 10 Supinated Ring Rows
10 Weighted V-Up

WOD

2 min on 1 off

6 Shuttle Runs
6 Burpees
Max Dual DB Push Press

2 x 50/35lbs

Workout completed at 75 DB Push Press

Cap 6 Intervals

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

17/07/2024

Vogue Fitness | Yas Marina

CrossFit

"
GYMNASTICS - TTB / TTR
TEST WEEK

In Pairs

In 25 Min Window
20 TTB / Hanging Knee Raises
40 Wallballs

Rest 1 Min

20 TTB / Hanging Knee Raises
40 American KBS

Rest 1 Min

20 TTB / Hanging Knee Raises
40 Burpees

Rest 1 Min

AMRAP in remaining time...
20 TTB / Hanging Knee Raises
20 Cal Ski"

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

17/07/2024

Vogue Fitness | Yas Ladies

Metcon

"

WARRIOR WEDNESDAY

WITH A PARTNER
AMRAP x12 Mins

8-10 Rounds
12 Dual DB Deadlifts
9 Dual DB Hang Power Cleans
6 Dual DB S2OH

In remaining time...
Max Cal Bike

Rest 4 Mins
x2

L1- 15-20lb
L2- 25lb
L3- 30lb
Spicy - 35lb"

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

17/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
GYMNASTICS - TTB / TTR
TEST WEEK

In Pairs

In 25 Min Window
20 TTB / Hanging Knee Raises
40 Wallballs

Rest 1 Min

20 TTB / Hanging Knee Raises
40 American KBS

Rest 1 Min

20 TTB / Hanging Knee Raises
40 Burpees

Rest 1 Min

AMRAP in remaining time...
20 TTB / Hanging Knee Raises
20 Cal Ski"

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

18/07/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER WOD

YGIG, Share However

AMRAP 35

100/80 Cal Row
75 DU
50 Burpee over line
75 DU
100/80 Cal Bike

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

18/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

30sec (Sprint)

10 Cal Bike

Rest 1Min.

2 ROUNDS

10 BJO
8 KB Hang Clean 2x24/16
6 Burpees

{2:30)

Rest 2Mins.

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

18/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LEGS

3 ROUNDS

10 BB Squat Jump 55
1min Wall Sit
20 Box Step Ups (D-Ball)

WOD

4 ROUNDS

3Mins. Work - 1Min. Rest

12 Angel Press 35
6/6 OH Lunges

AMRAP BJO

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

18/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LEGS

3 Rounds

10 BB Squat Jump 65/55
1min Wall Sit
20 Box Step Ups (D-Ball)

WOD

4 Rounds

3min Work ; 1min Rest

12 Angel Press 50/35
6/6 OH Lunges

AMRAP BJO

TC:18Mins

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

18/07/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Saif - the man the myth""

With a Partner

0-10

AMRAP 9
24/20 Cal Row
12 Dumbbell Thruster
6 Burpees

10-20

AMRAP 9
One Lap of the gym each
24 Ab Mat Si-Ups
12 Dumbbell Snatches

20-30

2200/1800m Row

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

18/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

"TEAM OF 2"

5 ROUNDS

500/400m Row
10 Angel Press (sync) 50/35
20 TTB
20 Lunges (sync)

TC:30Mins.

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

18/07/2024

Vogue Fitness | Marina Mall

CrossFit

Power Clean Waves

EMOM 9
1 - 3 Power Cleans
2 - 2 Power Cleans
3 - 1 Power Cleans

Aim for the singles to be 75/80%

For Time:
100 Double Unders
21 Chest to Bar Pull-ups
21 Front Squats (135/95)
75 Double Unders
15 Chest to Bar Pull-ups
15 Front Squats (135/95)
50 Double Unders
9 Chest to Bar Pull-ups
9 Front Squats (135/95)

TC18

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

18/07/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

Every 5mins x 5

400m/350 Row
20 Wall Balls
30 Double Unders

RX 20/14lbs

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

18/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLMYPIC WEIGHTLIFTING
Snatch Workout

EMOM x10
1 Hang Snatch

*Build weight over sets"

"
PARTNER WOD

3 Mins Work / 2 Min Off x3
6-9 HSPUs / HR Push Ups
10 Power Snatch*
12 Box Jump Overs
Max Cal Row in remaining time

L1- >45lb
L2- 55lb
L3- 65lb

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

18/07/2024

Vogue Fitness | Yas Ladies

Metcon

"

EMOM x20 Mins
1- 10-15 Cal Row
2- 10 Jumping Lunges + 6-8 Slam to Shoulder
3- 8-12 Burpees
4- 10 Slam Ball Lunges + Max Skipping
5- Rest

Rest 3 Mins

Core Finisher
20s Work / 10s Rest x5 Mins

1- Single Leg V-Ups
2- Plank Hold

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

19/07/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

440m Row
10 Box Jumps 24/20”
10 Deadlift 185/135#
10 Wall Balls 20/14#

Cap 30

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

19/07/2024

Vogue Fitness | Al Ain Ladies

Metcon

AMRAP 20

15 Wall Balls 14
15 Hollow Rocks
200m Ski

On 20Mins. Mark Complete

80 Sit Ups

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

19/07/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Clean & Jerk 95

AMRAP (5Mins.)

WOD

3-6-9-12-15-18
Power Clean 75
Front Squat
STO

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

19/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Clean & Jerk 135/95
AMRAP (5min)

WOD

3-6-9-12-15-18
Power Clean 95/75
Front Squat
STO

TC: 15Mins.

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

19/07/2024

Vogue Fitness | Al Raha

WOD

VO2

""Dominoes""

Round 1: 1min Work 1min Rest
Round 2: 45s Work 45s Rest
Round 3: 30s Work 30s Rest
(27Mins)

1) Ski/Bike Cal
2) KB Deadlift (2DB)
3) Toes-to-Bar
4) Kettlebell Push Press (1KB)
5) Gorilla Row

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

19/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

AMRAP 20

15 Wall Balls 20/14
15 Hollow Rocks
250/200m Ski

On 20min mark complete

80 Wall Ball Sit Ups

TC:30Mins.

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

19/07/2024

Vogue Fitness | Marina Mall

CrossFit

Push Press Retest

5-5-3-3-3-1-1-1-1

Build to 1 rep max

2 mins on 2 mins off x 4

14/10 Cal Ski
Max Wall Walks

Score Total Wall Walks

Cash Out
TABATA
Hollow Rocks + Plank

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

19/07/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Hard 75

75 DB Thrusters 2 x 35/22.5
75 Over DB Burpees
75 Pull Ups

Partition how you choose

RX+ 50/35

TC 18

Core on the floor
10 Side Plank Hip Taps R/L

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

19/07/2024

Vogue Fitness | Yas Ladies

Metcon

"

AMRAP x10 Mins
Max Cal Bike
*Every 2 Mins - Perform 15 KB Swings

Rest 3 Mins

AMRAP x10 Mins
Max Shuttle Runs
*Every 2 Mins - Perform 15 Goblet Squats

Rest 3 Mins

AMRAP x10 Mins
Max Cal Ski
*Every 2 Mins - Perform 8/8 KB S2OH

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

20/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

E2MOM for 10Mins.

12/8 Cal Row (10/8 Damper)
8 Burpee Over Rower

WOD

5 Rounds

20/15 Cal Row
40m Farmers Cary
10 Db Deadlift 2 x50/35
8 Burpee Over DB

TC: 18Mins.

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

21/07/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

50-40-30-20-10
Cal Bike
40 Wall ball Over Rig
30 KB Hang Snatch 24/16
20 Sit Ups

TC: 30Mins.

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

21/07/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 8

1) 12-15 Russian Push Up
2) 45s HS Hold/Plank Hold

""Lola""

5 Rounds For Time
75 Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups

TC:15 Mins

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

21/07/2024

Vogue Fitness | Al Ain Mixed

Metcon

24-21-18-15-12-9-6-3

Plate GTO
Plate OH Lunges 45/25
Burpee Plate jump

TC:30Mins.

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

21/07/2024

Vogue Fitness | Yas Ladies

CrossFit

"

PARTNER WORKOUT

In Pairs
5 Min Work / 2 Min Rest x4

30 Cal Bike
20 Pull-ups
10 Burpee over Bar
Max Power Cleans

*Increase weight of power clean every round"

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