WOD View

Posted: 21/09/2021 0 Comment

27/06/2024

Vogue Fitness | JLT

Metcon

“GIMME FIVE”

5 RFT:

12/8 Cal Bike
10 DB Hang Clean & Jerk
8 Toes To Bar

-Rest 3 Min-

5 RFT:

12 Burpees
10 Alt DB Snatch
8 Pull-Ups

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

26/06/2024

Vogue Fitness | JLT

Metcon

"EMOM 25"

1. Shuttle Runs
2. Sled Push
3. Double Unders/Single Unders
4. Hand Release Push-Ups
5. GHD Sit-Ups

EMOM 9

1. Alt V-Ups
2. V-Ups
3. Bicycle Crunches

40s Work / 20s Rest

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

25/06/2024

Vogue Fitness | JLT

Metcon

"NO DOUGH – NO GO..UGH"

PARTNER WOD

For Time:

2K Ski/Row

30-20-10
Deadlifts @ 95/65
Hang Power Cleans
Burpees Over Bar

2K Row/Ski

30-20-10
Wallballs
Box Jump Overs
Pull-Ups

TC: 35 Min

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

24/06/2024

Vogue Fitness | JLT

Metcon

“GORILLA GRIP”

Buy In:
200m Farmers Carry

Then:

3 Rounds:
10 Dual DB Push-Press
10 Dual DB Box Step Overs
10 Dual DB Walking Lunges

Cash Out:
200m Farmers Carry

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

25/06/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

"Push Pull Super Set x 3"

10 Barbell floor press add from last week
12 Seated banded lat pull downs
Rest 90s between sets

10/10 KB Bulgarian split squats
12 DB RDLS 31A1

Rest 2 between sets x 3

12/12 Crossbody DB bicep curls
15 landmine sit ups
12 DB upright rows

Rest 2 between sets

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

27/06/2024

Vogue Fitness | RAK Ladies

WOD

Single leg:

Every min (10 minutes)
6 Front Rack Lunges (3 each leg/Alternate)

3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)

Wod:

E4MOM x 4:
50 double unders
4 wall walks
16 alt DB hang snatch 35lbs
12 burpees over the DB

24/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

20 minute EMOM:
1) 45s Max cal bike
2) 45s Max shuttle runs
3) 45s farmers carry
4) 16 wall balls

3 minute rest

20 minute EMOM:
1) 45s Max cal bike
2) 45s Max double unders
3) 45s front rack carry
4) 16 Sumo deadlift high pull

26/06/2024

Vogue Fitness | RAK Ladies

CrossFit

OLY LIFTING CYCLE

Clean and jerk W3:

2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

3 Sets
3 Turkish Get Up (each arm)
:30s Double Kettlebell Overhead Flutter Kicks
:20s Row Sprint

28/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

1 Minute on/off x 7 Rounds:
Row Calories
1 Minute on/off x 7 Rounds:
Bike Calories
1 Minute on/off x 7 Rounds:
6 Burpees + ME 7.5m shuttle runs

Score = Total reps and calories

30/06/2024

Vogue Fitness | RAK Ladies

WOD

Accessory

3 Sets each YGIG:
5 Push Press AHAP
5-10 strict pull ups
10 weighted sit ups with DB

Time cap: 10 Minutes

Wod:

Tabata 20/10 x 8 alt:
ME Calorie row
Burpees over rower

2 Minutes rest

Tabata 20/10 x 8 alt:
ME Calorie ski
Wall balls 20/14lbs

28/06/2024

Vogue Fitness | RAK Ladies

WOD

BACK SQUATS

E2MOM
5-5-3-3-1-1

Wod:

5 Rounds For time:
9 Power cleans 95lbs
12 calorie bike

Time cap: 12 Minutes

26/06/2024

Vogue Fitness | RAK Ladies

WOD

Partner day:

30 Minute AMRAP in teams of 2:

E3MOM;
10 syncro down ups

30 Wall balls 14lbs
30 Toes to bar
30 box jumps
60 calorie row

25/06/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics

EMOM 15:
5-15 C2B Pull ups
5-10 HSPU (OR 3 Wall walks)
20s Hollow rocks

Wod:

90s on 90s x 5:
10 Russian Kettlebell swings
10 V ups
ME Cal ski

24/06/2024

Vogue Fitness | RAK Ladies

WOD

Power snatch

Hang Power Snatch
6 Sets x 3 Reps @ 70%

Wod:

3 rounds For Time:
21 Forward Front rack lunges 55lbs
15 burpees over bar
9 Overhead squats 55lbs
6 burpees over bar

26/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm Up Drills:
3 Sets of:
3 Hang High Pull

Main Work
2 Sets of:
3 Muscle Clean
3 Tempo Power Clean (4 sec to mid thigh)
3 Push Press

Tempo Power Clean & Pause Power Jerk (2 sec in dip and catch)
3 x 3 Reps Add Weight (40/45% max)

Power Clean & Power Jerk
3/3/2/2/1/1/1 reps
Building to a heavy single for the day

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

24/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm Up Drills:
3 Sets of:
3 Hang High Pull

Main Work
2 Sets of:
3 Muscle Clean
3 Tempo Power Clean (4 sec to mid thigh)
3 Push Press

Tempo Power Clean & Pause Power Jerk (2 sec in dip and catch)
3 x 3 Reps Add Weight (40/45% max)

Power Clean & Power Jerk
3/3/2/2/1/1/1 reps
Building to a heavy single for the day

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

25/06/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

Working 1min On 1min off to complete

150 Air Squats
100/80 Cal Row
75 Kettlebell Swings
50 Burpee Box Jump Overs
75 Kettlebell Swings
100/80 Cal Row
150 Air Squats

TC30

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

25/06/2024

Vogue Fitness | Marina Mall

CrossFit

-WEIGHTLIFTING-

10Mins to Build to a heavy Squat Snatch

EMOM 20
1 - 12/9 Cal Ski
2 - 12 Over Bar Burpees
3 - 3 Squat Snatch 65/70%
4 - Rest

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

24/06/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds for Time

50 Double Under's
20/15 Cal Assault Bike
8 Single arm Push Press (R)
8 Single arm Push Press (L)
Rest 1 min between rounds

TC30

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

24/06/2024

Vogue Fitness | Marina Mall

CrossFit

Handstand Walk Practice (10)

Scaled:

- Wall Walks
- Wall Walks Single leg Handstand Hold
- Kick Up form box
- Kick Ups to wall assisted Handstand Hold

Level 1:
- Kick ups to single leg balance
- Handstand Walk into Wall
- Partner assisted HSW

RX:
- 10min max unbroken 5m sections

RX+
- plate opbstical practice

Notes:
- Just because you cant now doesn't mean you never will, don't skip!"

For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars

RX 16/24
RX+ 32/24

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

30/06/2024

Vogue Fitness | RAK Mixed

WOD

Accessory

3 Sets each YGIG:
5 Push Press AHAP
5-10 strict pull ups
10 weighted sit ups with DB

Time cap: 10 Minutes

Wod:

90s on / 90s off x 6:
15/12 calorie row
ME STOH 115/75lbs

28/06/2024

Vogue Fitness | RAK Mixed

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:
30/34 Calorie bike

21-15-9:
Kettlebell swings
Burpees over KB

30/24 Calorie bike

27/06/2024

Vogue Fitness | RAK Mixed

WOD

Partner day

30 Minute AMRAP in teams of 2:
1000m ski
4 Rounds YGIG of:
5 Toes to bar
10 push ups
15 squats
30 box jumps

26/06/2024

Vogue Fitness | RAK Mixed

WOD

Snatch

EMOM 9:
3 Power snatch
2 Power snatch
1 Power snatch

E90s x 3:
2 Snatch pulls with 2 second pause at knees

*Heavier than last time

Wod:

8 Minute AMRAP:
10 SDHP
10 Push Press
10 FR Reverse lunges

RX: 75/55lbs

25/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics

EMOM 15:
5-15 C2B Pull ups
5-10 HSPU (OR 3 Wall walks)
20s Hollow rocks

Wod:

Tabata 20/10 x 8 alt:
ME Calorie bike
Double unders

2 Minutes rest

Tabata 20/10 x 8 alt:
ME Calorie row
Wall balls 20/14lbs

24/06/2024

Vogue Fitness | RAK Mixed

WOD

Squat

E2MOM x 5:
3 back squats

*start at same weight as week 1

Wod:

5 Rounds For time:
10 Power cleans 135/95lbs
10 burpees over the bar

Time cap: 12 Minutes

30/06/2024

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

In Teams of 2

AMRAP 22

YGIG R4R

10 Rounds

10/8 Cal Bike
6 Burpee touch
12 Air Squat

Max Cal Bike (In remaining time)

AMRAP 22

YGIG R4R

10 Rounds

10/8 Cal Ski
6 HR push ups
12 Jumping Lunges

Max Cal Ski (In remaining time

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

28/06/2024

Vogue Fitness | Stamina

Stamina

Hyrox Stamina

Power Endurance

600m Row/Ski
rest 60
500m Row/Ski
rest 60
400m Row/Ski
rest 60
300m Row/Ski
rest 60
200m Row/Ski
rest 60

Into

5 Rounds:

20m Burpee Broad Jump
20/15 Cal Bike
15 Wallballs 9/6kg
Rest 60s

35 Minutes

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

27/06/2024

Vogue Fitness | Yas Marina

Stamina

Hard 2 Handle - Yas Marina

AMRAP 35 mins

With a Partner

1000m/900m Bike Erg
21 Synchro Dumbell Thruster
900m/800m Bike Erg
21 Synchro Situps
800m/700m Bike Erg
15 Synchro Dumbell Cluster
700m/600m Bike erg
15 Synchro Situps
600/500m Bike Erg
9 Synchro Devils Press
500m/400m Bike Erg
9 SYnchro Situps

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

26/06/2024

Vogue Fitness | Stamina

Stamina

Hyrox - Yas Marina

Every 10mins x 4 Sets:

12 Sandbag/Dball Cleans
40/30 Cal Ski
40m Dball Walking Lunges
40/30 Cal Row

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

25/06/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina

9,000m SKI

Every 1K completed all 3 will complete these
synchro movements

0-10

30 Air squat
10 down up

10-20

20 Dumbell snatch
10 Down up

20-30

10 Dumbell goblet Squat
10 Down up

30-45

10 Down up

45 Min Cap

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

30/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

AMRAP for 35 minutes:
Max cal AB

every 5 minutes including 0:00
15 alt DB Hang Snatch
15 Wall Ball

each round increase each movement by 5 reps

share reps however

bike can remain moving at all times

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

28/06/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

5 rounds:
600m Row
30 Dual KB squat (2x16/12)
6 Wall Walk

share reps however

time cap: 30 minutes

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

27/06/2024

Vogue Fitness | Yas Marina

Metcon

Every 3 minutes for 12 sets:

1. 500/400m Row

2. 500/400m Ski

3. 30/22 cal AB

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

26/06/2024

Vogue Fitness | Yas Marina

Metcon

"AMRAP for 12 minutes:

5 Pull up / Jumping pull up
10 Push up
15 Air Squat

Rest 3 minutes

AMRAP for 12 minutes:
20 KB swing (24/16)
20 Box jump w/ step down (24/20)"

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

25/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

In a 30 minute window

100 cal AB
100 Dual DB power clean
100 Burpee over DB (lateral)
100 Dual DB shoulder to overhead
100 cal AB

in remaining time-

Max Burpee over DB

share reps however

DBs 2x50/35lbs

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

24/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

4 rounds:
50 single DB lunge steps (1x50/35)
50 cal Ski
50 synchro ABmat sit up

share reps however

time cap: 30 minutes

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

30/06/2024

Vogue Fitness | Yas Marina

CrossFit

Push Press 3/4

1-1-1-1-1

then

2x1 at 80% of todays heavy

*perform a set every 90 seconds

*add weight each set "
"2:00 on / 2:00 rest x 4 sets - alternating between

1. 20/15 cal AB
Max Thruster (95/65)

2. 15 Thruster
Max cal AB

scale - 15/12 cals and 75/55lbs if needed

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

29/06/2024

Vogue Fitness | Yas Marina

CrossFit

With partner

5 rounds:
40 cal Row
30 CTB / Pull up
20 Dual KB hang clean and jerk (2x24/16)

share reps however

time cap: 30-35 minutes

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

28/06/2024

Vogue Fitness | Yas Marina

CrossFit

Deadlift 3/4

6-6-6-6

then

2x6 at 80% of todays heavy

perform a set every 2 minutes

add weight each set

AMRAP for 12 minutes:
3-6-9-12-15... etc
Burpee pull up
Dual DB box step over (2x50/35 - 24/20)

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

27/06/2024

Vogue Fitness | Yas Marina

CrossFit

CARDIO Day

In teams of 3

6 sets (3 sets of each)

5 minutes on / 1 minute off

400m run (together)

sets 1-3-5: Max cal Ski + Row

sets 2-4-6: Max synchro Down up
(2 person)

both ski and row working - 1 rest

score - total cals/down up

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

26/06/2024

Vogue Fitness | Yas Marina

CrossFit

With a partner

AMRAP for 20 minutes:

40 HSPU (kipping)
20 Squat Clean (115/80)

1 minute rest

40 Strict HSPU
20 Squat Clean (155/105)

1 minute rest

40 Wall facing HSPU
20 Squat Clean (185/135)

1 minute rest

Max Squat Clean (225/155)

share reps however

HSPU scaling - 1-2 ABmat or Push up

Squat Clean scaling - 95/65-115/80-135/95-185/135

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

25/06/2024

Vogue Fitness | Yas Marina

CrossFit

Front Squat 3/4

1-1-1-1-1

then

2x1 at 80% of todays heavy

perform a set every 90 seconds

add weight each set
For time:
50/35 cal AB
50 KB swing (24/16)
50 Box jump over w/ step down (24/20)
50 Wall Ball (20/14)

time cap: 15 minutes

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

24/06/2024

Vogue Fitness | Yas Marina

CrossFit

Hang Snatch 3/4

EMOM for 10 minutes
1 Hang Snatch

add weight each set
3 rounds:
20 TTB / Knee raise
100 Double under

time cap: 10-12 minutes

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

30/06/2024

Vogue Fitness | JLT

CrossFit

"PUMP IT UP"

3 Rounds:
20 Bench Press
300m Row

-Rest 2 Min-

3 Rounds:
20 Push-Ups
300m Row

TC: 15 Min

"BI & TRI

2-3 Sets:

15 Barbell Curls
-Rest 30s-
15 Hammer Curls
-Rest 30s-
15 Skull Crushers
-Rest 30s-
15 Banded Tricep extensions
-Rest 1min-

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

29/06/2024

Vogue Fitness | JLT

CrossFit

“SHIP”

9 Rounds For time:

7 Squat cleans @ 185/135
8 Burpee High Box Jumps

Pick a weight that is challenging but doable!

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

28/06/2024

Vogue Fitness | JLT

CrossFit

"STRICT PRESS"

Every 2:00 x 6

3 Reps @ 90%

Last set = Max Reps @ 50%

“FRAN’S COUSIN”

For Time:

21-15-9

Thrusters @ 95/65
Toes To Bar

TC: 12 Min

ACCESSORY WORK (if time)

3 Rounds:
10 Lateral Raises
15 Banded Pull-Aparts

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

27/06/2024

Vogue Fitness | JLT

CrossFit

“ENGINE BUILDER”

EMOM 36

1. Max Cal Ski
2. Rest
3. Max Cal Row
4. Rest
5. 200m Run
6. Rest

Push hard when working,
Earn your rest!

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

26/06/2024

Vogue Fitness | JLT

CrossFit

"SNATCH BALANCE + OHS"

Every 1:30 x 6

1 Snatch Balance
+ 1 OHS

“BIKE TO THE BAR”

Partner WOD

3 Rounds:
20/16 Cal Bike
10 Synchro Burpees Over Bar

Straight into:

2 Rounds:
30/24 Cal Bike
20 Hang Snatch @ 95/65

Straight into:

1 Round:
40/32 Cal Bike
30 OHS

TC: 18 Min

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

25/06/2024

Vogue Fitness | JLT

CrossFit

"GYMNASTIC STRENGTH"

Build To A 1RM Weighted Strict Pull-Up

TC: 6 Min

For Time:

6-5-4-3-2-1
Strict Pull-Ups
Ring Dips/Box Dips x2

TC: 8 Min

“HELL’S BELLS”

4 Rounds For Time:

30 Crossovers/30 DU/60 SU
8 Dual KB DL @ 24/16
6 Dual KB Hang C&J
4 Dual KB OH Lunges

TC: 15 Min

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

24/06/2024

Vogue Fitness | JLT

CrossFit

"FRONT SQUATS"

Every 2:00 x 4

4 Front Squats @ 70%

“PULL MY TOES”

15-12-9-6-3

Power Clean @ 135/95
Pull-Ups
Front Squats
Toes To bar

TC: 20 Min

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

30/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 ROUNDS

1Mins. Work

250/200m Row

Rest 1Min.

12 DB Hang Clean & Jerk 50/35
14 Burpee Over Rower
16 Box Step Up

{2:30 CAP}

Rest 1:30

TC : 30 Mins.

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

28/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

EMOM 30

1. 10/7 Cal Ski
2. 40 DU / 70 SU
3. 14 KB Hang Snatch 16/12

TC : 30 Mins.

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

27/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

6 ROUNDS

10 Burpee Deadlifts 2x50/35
4 Laps Farmers Carry
10 Shuttle Run
2 Laps Front Rack Lunge 50/35

TC : 30 Mins.

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

26/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

AMRAP

21/16 Cal Row
15 DB Thrusters 2X35/20
9 Pull Ups

Rest 2Mins. Repeat

TC : 30 Mins.

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

25/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

2Mins. Work : 2Mins. Rest

12 TTB/ 15 HKR
15 KB Swing 24/16
AMRAP BJO

TC : 30 Mins.

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

24/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

100 Wall Balls 20/14
100 Down Ups

E2MOM & 0:00 Complete

10/7 Cal Bike

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

28/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

EMOM 30

1. 7 Cal Ski
2. 70 SU
3. 14 KB Hang Snatch 12

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

27/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

6 ROUNDS

10 Burpee Deadlifts 2x35
4 Laps Farmers Carry
10 Shuttle Run
2 Laps Front Rack Lunge 35

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

26/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

100 Wall Balls 14
50 Down Ups

E2MOM & 0:00 Complete

7 Cal Bike

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

25/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

2Mins. Work : 2Mins. Rest

15 HKR
15 KB Swing 16
AMRAP BJO

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

24/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

AMRAP

16 Cal Row
15 DB Thrusters 2X20
9 Ring Rows

Rest 2Mins. Repeat

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

30/06/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 8

1) 15 - 20 Push Ups on DB's
2) 30s Max Handstand Hold/ Kick Up / Pike Hold

"MORE"

AMRAP in 20 Minutes

10 Gorilla Row
400 Meter Run
Max Reps Unbroken Handstand Push-Ups

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

28/06/2024

Vogue Fitness | Al Raha

WOD

VO2

"KRIEGER"

6 Sets

3 Min On / 2 Min off

1)
4 Devils Press Right
5 DB Overhead Lunge RIGHT
4 Devils Press Left
5 DB overhead Lunge LEFT

2)
500m/400m Ski
Max Double Under

3)
10 Pull-Ups
16 Wall Balls

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

27/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

"PEAKY BLINDERS"

For Time
100/80 Cal Bike
50 T2B
50 Box Jump Over
100 Wall Balls
25 Box Jump Over
50 T2B
100/80 Cal Bike

TC:30 mins

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

26/06/2024

Vogue Fitness | Al Raha

WOD

HYBRID

"FLINT"

In Teams of 2

AMRAP 30

1000m/900m Ski
1000m/900m Row
4 Lengths Burpee Broad Jumps

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

25/06/2024

Vogue Fitness | Al Raha

WOD

UNITE

4 sets

8/8 Bulgarian Split Squats
8/8 Bent Over Row

Rest 2 Mins After Each Superset

"BOSH"

Every 4 mins x 4

1) 400m Run

2) 15/12 Cal Bike + 20 DB Hang Snatch + 15/12
Cal Bike

3) 400m run

4) 15/12 Cal Bike + 20 DB Hang Snatch + 15/12
Cal Bike

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

24/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

"Jayney- Back with a Bang"

40/30 Cal Row/Ski
-
10 Rounds
3 Pull Up
6 Burpees Over DB
-
40/30 Cal Row/Ski
-
10 Rounds
12 Double DB Push Press
8 Wall Ball
-
40/30 Cal Bike
-

TC:30 mins

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

28/06/2024

Vogue Fitness | Yas Ladies

Metcon

"

Teams of 2 - YGIG full rounds

AMRAP X 15
30 DU/60 SU
50ft slamball Lunge

2mins rest

AMRAP x 15
15 DB thruster @ 2xDB
12 Pushups
*4x25ft shuttle runs between round"

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

27/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

EMOM x 12
1 - 8-12 DB box step ups
2 - 10-15 Goblet Squats
3 - 8-12cal Ski
4 - REST

rest 3mins

EMOM x 12
1 - 8-12 Jumping Pull-ups
2 - 10-15 DB Deadlifts
3 - 8-12cal Ski
4 - REST"

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

26/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY
In Pairs

Every 6mins x6 sets
a) 30 cal Row
20 synchro KB Reverse Lunges
20 synchro situps

and

b) 30 cal Row
20 synchro STOH
10 Burpee box jump overs

*Alternate between a & b"

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

25/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

In a 4min window
12 Cal Bike
12 DB Hang C+J
12 Burpees
Max cal Ski

Rest 2mins
x5

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

24/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

2mins on/ 1min off x5
10 DB Hang Snatch
10 Box Jumps

rest 3mins

2mins on/ 1min off x5
8cal Row
10 Wallballs

31 Mins Totals"

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

30/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"""
OLYMPIC WEIGHTLIFTING

POWER CLEAN

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

*Build over sets to 7.5 RPE"

Partner Workout

In a 4 min window x3
20 Power Cleans
15 Synchro Bar over Burpees
Max Cal Bike

*No reset between sets, go straight from bike to barbell.

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

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

28/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"

Teams of 2 - YGIG full rounds

AMRAP x 15
30 DU/60 SU
50ft slamball Lunge

2mins rest

AMRAP x 15
15 DB thruster @ 2xDB
12 Pushups
*4x25ft shuttle runs between round"

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

27/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLYMPIC WEIGHTLIFTING

SNATCH BALANCE

Every 90s x6 Sets
2 Snatch Balance + 1 OHS
@ 5-6 RPE "

"PARTNER WOD

AMRAP x 18
40cal Ski
30 Power Snatch
20 Burpee over bar
10 OHS

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

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

26/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
GYMNASTICS

TTB STRENGTH FOCUS (W1/4)

Every 90s x 13:30 Mins (9 Sets)

1: Low Bar TTB Pulses (10/10 SL or 10 Dual)

2: 12-15 Controlled Banded
Straight Arm Pushdowns

3: 10 Renegade Rows (Controlled)"

"
EMOM x 16
1 - 8-12 Cal Row
2 - 12-15 Box jump overs
3 - 10-12 DB Thrusters
4 - Rest"

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

25/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BOOTY DAY - SUMO DEADLIFT

RETEST - Build to heavy 2
Every 90s x6-8
2 Sumo Deadlifts "

"
AMRAP x 12
3-6-9-12-15-18..etc
BB Deadlift
BB Hang Cleans
Plank shoulder taps

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

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

24/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BACK SQUAT

Build to a heavy 5 - No Tempo

Every 2 Mins x5-6
5 Back Squats

*Start at 6 RPE"

"
CARDIO CLUB

In 90s
10-12 Cal Bike
Max Burpees
90s rest

In 90s
10-12 Burpees
Max Cal Bike
90s rest

x2

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

28/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Split Jerk

4 x 3

WOD

4-8-12-16-20

STO 75
BOB
Front Lunges

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

27/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ SKILL

HSPU

* Tripod stance
* Head Stand
* Kipping HSPU

WOD

5 Rounds

12-10-8-6-4
S-HSPU/ HSPU
12 BJO
10 Cal Bike

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

26/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

AMRAP

20 Power Snatch 75
30 Wall Balls 14
20 Burpee Pull Up/ 10 Burpee B-MU
32 Cal Ski

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

25/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

INTERVAL

32 Cal Row (0-4)

24 Cal Row (4-7)

15 Cal Row (7-8

WOD

EMOM 18

1. 16 KB Swing 16
2. 50 DU/ 75 SU
3. 7 Cal Row

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

24/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Clusters- Tech

5min AMRAP

Cluster 95

WOD

"AMRAP"

10 Front Squat 85
12 TTB
8 Clean & Jerk
12 Burpees

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

30/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

6 ROUNDS

30/22 Cal Bike
20 V-Up (sync)
30 Thrusters 75/55
40 Push Ups

TC: 30Mins.

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

29/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Super Set

8 DB Snatch 60/35
6 Strict Pull Ups

6 DB Snatch 70/40
6 Strict Pull Ups

4 DB Snatch 80/45
6 Strict Pull Ups

2 DB Snatch 90/50
6 Strict Pull Ups

WOD

4 Rounds

14 DB Snatch 50/35
8 Pull Ups
24 Cal Ski
8 BBJO

TC: 18Mins.

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

28/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Split Jerk
4 x 3

WOD

4-8-12-16-20

STO 95/75
BOB
Front Lunges

TC: 18Mins.

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

27/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

INTERVAL

40/32 Cal Row (0-4)

30/24 Cal Row (4-7)

20-15 Cal Row (7-8

WOD

EMOM 18

1. 16 KB Swing 24/16
2. 50 DU/ 75 SU
3. 10/7 Cal Row

TC: 18Mins.

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

26/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

AMRAP

20 Power Snatch 95/75
30 Wall Balls
20 Burpee Pull Up/ 10 Burpee B-MU
40/32 Cal Ski

TC:30Mins.

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

25/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ SKILL

HSPU

* Tripod stance
* Head Stand
* Kipping HSPU

WOD

5 Rounds

12-10-8-6-4
S-HSPU/ HSPU
12 BJO
15/10 Cal Bike

TC: 18Mins.

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

24/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Clusters- Tech

5mins. AMRAP

Cluster 135/95

WOD

"AMRAP"

10 Front Squat 115/85
12 TTB
8 Clean & Jerk
12 Burpees

TC:16Mins.

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

21/06/2024

Vogue Fitness | Yas Ladies

Metcon

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Ladies

Metcon

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

INTERVALS

1min Work 1min Rest

20/15 Cal Ski

WOD
Every 3 mins. Complete

10/7 Cal Ski
10 Power Snatches 95/75
5 Burpee Pull Ups

TC: 18 Mins.

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

21/06/2024

Vogue Fitness | Al Raha

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | RAK Ladies

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Ladies

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Mixed

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ghadeer

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Marina Mall

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Ladies

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Marina

Speciality

ROW - ROX FIT With Dumbells

1K Row
20 Front Squat (2x22.5/15)
1K Row
20 Power Clean (2x22.5/15)
1K Row
40 Dumbbell Burpees
1K Row
40 Deadlift (2x22.5/15)
1K Row
1 Mile Bike/Ski
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | RAK Ladies

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Ladies

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Mixed

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ghadeer

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Marina Mall

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Ladies

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Marina

Speciality

ROW - ROX FIT

1K Row
20 Front Squat (135/95)
1K Row
20 Power Clean (135/95)
1K Row
40 Bar facing Burpees
1K Row
40 Barbell Deadlift (135/95)
1K Row
1 Mile Bike
1K Row
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | RAK Mixed

Speciality

RUN - ROX FIT

1K Run
20 Front Squat (135/95)
1K Run
20 Power Clean (135/95)
1K Run
40 Bar facing Burpees
1K Run
40 Barbell Deadlift (135/95)
1K Run
1K Row
1K Run
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | JLT

Speciality

RUN - ROX FIT

1K Run
20 Front Squat (135/95)
1K Run
20 Power Clean (135/95)
1K Run
40 Bar facing Burpees
1K Run
40 Barbell Deadlift (135/95)
1K Run
1K Row
1K Run
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ghadeer

Speciality

RUN - ROX FIT

1K Run
20 Front Squat (135/95)
1K Run
20 Power Clean (135/95)
1K Run
40 Bar facing Burpees
1K Run
40 Barbell Deadlift (135/95)
1K Run
1K Row
1K Run
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Yas Marina

Speciality

RUN - ROX FIT

1K Run
20 Front Squat (135/95)
1K Run
20 Power Clean (135/95)
1K Run
40 Bar facing Burpees
1K Run
40 Barbell Deadlift (135/95)
1K Run
1K Row
1K Run
100 Wall Balls

TC: 60 mins

21/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

INTERVALS

1min Work 1min Rest

20/15 Cal Ski

WOD
Every 3 mins Complete

10/7 Cal Ski
10 Power Snatches 95/75
5 Burpee Pull Ups

TC: 18 Mins.

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

20/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Sumo Deadlift

10-8-6-4-2

WOD
10 Rounds

7 Sumo-Deadlift 155/95
7 TTB
7 Box Jumps

TC: 18 Mins.

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

28/06/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

6 Sets

3 Min On / 2 Min off

1)
8 Devils press 50/35
Max Cal Bike

2)
500m/400m Row
Max DU

3)
10 Pull-ups
Max Wall Ball 20/14#

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

20/06/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

6 Sets

3 Min On / 2 Min off

1)
8 Devils press 50/35
Max Cal Bike

2)
500m/400m Row
Max DU

3)
10 Pull-ups
Max Wall Ball 20/14#

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

26/06/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

SKILL

Deadlift Workshop

(10min)

PARTNER WOD

YGIG, Share However

7 Rounds For Time

20 Deadlift 185/135
20/16 Cal Bike
20 DB hang snatch 50/35#

TC 16 min

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

25/06/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

STRENGTH - HSPU

EMOM 9

1) 15 Push ups on DB's
2) 30s Max handstand hold/ Kick up / Pike hold

INDIVIDUAL WOD

16 min AMRAP

5 Dual DB Hang Clean & Jerk 50/35#
10 TTB
15 Wall Ball 20/14#
200m Run

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

24/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However (Unless Stated)

120/90 Cal Row
-
10 Rounds - Round For Round
3 Power Clean 135/95#
6 Burpee Over Bar
-
120/90 Cal Row
-
10 Rounds - Shared
12 STOH
120 DU

TC:30 mins

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

23/06/2024

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: 100/80 Cal Bike

6 Rounds:

7 Burpee box jump over
7 wall ball
7 Dumbell Thruster
7 HRPU
7 Box Step over
7 Devils Press
7 Hang dumbell Clean and jerk

Buy Out: 100/80 Cal row

In remaining time Max Cal Ski

TC: 40 mins

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

21/06/2024

Vogue Fitness | Stamina

Stamina

Hyrox - Stamina

1000m Ski
50 Wall Ball Shots (20/14 lb)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
50 Wall balls
1000m Row

TC: 40 mins"

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

20/06/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina

From 0-10

21 Sandbag Cleans / D-Ball
50/40 Cal C2 Bike
15 Sandbag Cleans / D-Ball
40/30 Cal C2 Bike
9 Sandbag Cleans / D-Ball
30/25 Cal C2 Bike

From 10-20

3 Rounds
30/25 Cal C2 Bike
15 Partner situps

From 20-30

100/80 Cal C2 Bike
20 Synchro burpee

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

19/06/2024

Vogue Fitness | Stamina

Stamina

Hyrox Stamina

Every 10mins x 4 Sets:

750m/650m Row
15 Russian KB Swings
500/400m Ski
20 Wallballs 9/6kg
10 Burpee Broad Jump

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

20/06/2024

Vogue Fitness | JLT

Metcon

“TRIPLE”

10-1
Pull-ups
Push-Ups
Air Squats

-Rest 3 Min-

21-15-9
KB Swings
SA OH KB Lunges

-Rest 3 Min-

3 Rounds For Time:
30 Double Unders
15 Cal Ski
7 Toes To Bar

19/06/2024

Vogue Fitness | JLT

Metcon

Partner WOD

50cal Row
50 Alt. DB Snatch
50 Burpee Box Jump Over

40cal Bike
40 Synchro Goblet Squats
40 Dual DB Box Step Overs

30cal Ski
30 Synchro Dual DB Push Press
30 Burpee Pull-Ups

200m Run
20 Synchro Devils Press
20 Wallwalks

19/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Snatch Balance - E2M x 5
Build to a heavy set of 2 E2M x 5
3/3//2/2/2

B) Snatch Complex - E2M x 6 sets
Snatch Lift off
Snatch
Hang snatch
Overhead squat

Strength
C) Paused Overhead squat
3 sets x 2 reps with 2 sec pause at bottom
@80/85%

Choose a weight you can control and hold for a full 2 sec
And heavier than last week

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

19/06/2024

Vogue Fitness | Marina Mall

CrossFit

EMOM 28
1. 12/9 Cal Row
2. 10 Single Arm DB Hang Clean and Jerks
3. 12/9 Cal Ski
4. 15 Push Ups

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

19/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

"SMASH IT!

TEAM OF 2

120/90 Cal Row

3 ROUNDS

16 DB Snatches 50/35 (sync)
32 Lunges (sync)
32 Sit Ups (sync)

120/90 Cal Row

3 Rounds

16 DB Thrusters 50/35 (sync)
32 Air Squat (sync)
32 Push Ups (sync)

TC:30Mins.

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

21/06/2024

Vogue Fitness | RAK Ladies

WOD

AEROBIC CAPACITY

1 Minute on/off x 7 Rounds:
Row Calories
1 Minute on/off x 7 Rounds:
Bike Calories
1 Minute on/off x 7 Rounds:
6 Burpees + ME 7.5m shuttle runs

Score = Total reps and calories

20/06/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS -

W3 BMU / RMU

3 x 8 Kip Swings
3 x 8 Scapular Pull-ups

3 sets x 3-6 Assisted / banded Chest-to-Bar Pull-ups
3 Sets x ME push ups

5 x 1 assisted BMU

19/06/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE -

Clean and jerk W2:

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE

4 Sets:
3 Turkish Get Up (each arm)
:30 Hollow Hold
:20s Bike Sprint

23/06/2024

Vogue Fitness | RAK Ladies

WOD

Accessory

EMOM x 16:
30s Tempo push ups (31X0)
12 V ups
10-15 inverted barbell rows
20 DB glute bridges

Wod:

15 minute amrap:
400m ski
20 DB alt snatch
10 pull ups

21/06/2024

Vogue Fitness | RAK Ladies

WOD

SUMMER SEND OFF! 6:30pm

In pairs OR individual;

1000m row
20 front squats 40kg
1000m row
20 Power cleans
1000m row
40 bar facing burpees
1000m row
40 deadlifts
1000m row
1 Mile bike
1000m row
100 wall balls

20/06/2024

Vogue Fitness | RAK Ladies

WOD

Front squats

5 Sets:
3 Front Squat @ 70 %
3 Broad jumps

rest 2 minutes

Wod:

12 Minute Amrap:
7 box jumps
15m SB bear hug carry
15 wall balls
7 TTB

19/06/2024

Vogue Fitness | RAK Ladies

WOD

Partner day

30 Minute AMRAP:
20 Calorie bike
30 Kettlebell swings 24/16kg
20 DB Step overs 35lbs
15 syncro sit ups

18/06/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics

E2:30 x 4 sets:
5-15 HSPU OR 2 Wall walks
20s side plank each side
30 double unders / 5 attempts

Wod:

5 Rounds for time;
300m ski
10 push ups

17/06/2024

Vogue Fitness | RAK Ladies

WOD

Snatch stability + power

OHS

5 Sets x 3 Reps @ 31X1
3 Box Jump @ as high as possible after each set

Wod:

For time:
18 Calorie row
30 DB Power cleans
18 Calorie row
20 DB burpee deadlifts
18 Calorie row
10 DB Clean and jerks

2 x 35lbs DB
Time cap: 15 minutes

23/06/2024

Vogue Fitness | RAK Mixed

WOD

Accessory

EMOM x 16:
30s Tempo push ups (31X0)
12 V ups
10-15 inverted barbell rows
20 DB glute bridges

Wod:

EMOM x 16:
15/12 Calorie bike
16 Alt SA DB hang clean and jerk 50/35lbs
15/12 Calorie ski
Rest

21/06/2024

Vogue Fitness | RAK Mixed

WOD

Summer send off: 5pm!

In pairs OR individual;

1000m row
20 front squats 40kg
1000m row
20 Power cleans
1000m row
40 bar facing burpees
1000m row
40 deadlifts
1000m row
1 Mile bike
1000m row
100 wall balls

20/06/2024

Vogue Fitness | RAK Mixed

WOD

Squat

E2MOM x 6 sets:
5 front squats

*Start at heavy 5 from W1.

Wod:

15 Minute amrap in pairs:
30 Double unders
30 pull ups
4 x 7.5m SA OH walking lunge 50/35lbs

19/06/2024

Vogue Fitness | RAK Mixed

WOD

Partner day

5 Rounds for time:
600m row
30 Kettlebell swings 24/16kg
30 wall balls 20/14lbs

Time cap: 35 minutes.

18/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics

E2:30 x 4 sets:
5-15 HSPU OR 2 Wall walks
20s side plank each side
30 double unders / 5 attempts

Wod:

12 Minute Amrap:
7 box jumps
7 lateral burpees over bar
7 barbell clusters
7 lateral burpees over bar

75/55lbs

17/06/2024

Vogue Fitness | RAK Mixed

WOD

Snatch

EMOM x 9:
Minute 1: 4 Power snatch
Minute 2: 3 Power snatch
Minute 3: 2 Power snatch

*Weight gets heavier each round

E2MOM x 3:
3 snatch pulls with 2s pause at knees

*Heavier than last 2 reps of power snatch

Wod:

For time:
10-9-8-7-6-5-4-3-2-1:
TTB
SA DB Snatch 50/35lbs

Time cap: 13 minutes.

20/06/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER METCON

YGIG, Share However (Unless Stated)

0 - 10

2200/1800m Row

10 - 20

AMRAP 9
100m Dual DB farmers carry
20 DB snatch
200m run (together)

20-30

140/112 Cal Bike

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

19/06/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Strength

3 Rounds For Quality

5 Chin Ups
10 Dual DB Floor Press
15 Box Tricep Dips

(10min Cap)

PARTNER WOD

7 Rounds for time

YGIG, Share However

10 Dual DB Thrusters 50/35#
10 Pull Ups
10 Dual DB Box Step Overs 24/20”
10/8 Cal Bike

TC: 21 mins

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

18/06/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

SKILL
Turkish Get Up Coaching

(10mins)

PARTNER WOD

18min AMRAP

P1: MAX Cal Row

P2:
2 Turkish Get Ups 24/26#
5 Burpee Over Kb
10 KB Goblet Squat

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

17/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

30min AMRAP

4 Handstand Push-Ups
8 Box Jumps 24/20”
12 Dual KB Front Squats 24/16#
16 TTB
20/16 Cal Bike

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

21/06/2024

Vogue Fitness | Al Ain Mixed

WOD

Summer send off:

In pairs OR individual;

1000m row
20 front squats 40kg
1000m row
20 Power cleans
1000m row
40 bar facing burpees
1000m row
40 deadlifts
1000m row
1 Mile bike
1000m row
100 wall balls

23/06/2024

Vogue Fitness | Yas Marina

Metcon

AMRAP for 15 minutes

20/15 cal Row
15 Dual DB push press (2x50/35)
10 TTB / Knee raise

Rest 3 minutes

AMRAP for 15 minutes
400m Run
20 Dual DB hang power clean (2x50/35)
10 Lateral burpee over DB

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

21/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

AMRAP for 30 minutes
100/80 cal Row
100 KB swing (24/20)
100 KB box step up (24/20)
100 synchro ABmat sit up

share reps however

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

20/06/2024

Vogue Fitness | Yas Marina

Metcon

2 minutes on / 1 minute off

1. 20/15 cal Row + Max Burpee

2. 3 Lap run + Max Wall Ball

x 8 sets (4 of each)

alternate between 1 and 2

score total number of burpees + wall balls

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

19/06/2024

Vogue Fitness | Yas Marina

Metcon

50-40-30-20-10
cal AB
Dual DB farmer lunge steps (2x35/22.5)
Push up

time cap: 30 minutes

air bike scale: 40-30-22-15-7

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

18/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

300 cal Ski

YGIG -
alternating 1 minute on / 1 minute off

buy in each minute alternating between

a) 5 DB thruster (2x50/35)
b) 1 Lap Run

Both need to complete a) before
changing to b)

time cap: 30 minutes

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

17/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

5 rounds:
800m Row
60 Dual KB deadlift (2x24/16)
40 Box jump w/ step down

share reps however

time cap: 30 minutes

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

23/06/2024

Vogue Fitness | Yas Marina

CrossFit

Push Press 1/4

3-3-3-3-3

then

2x3 at 80% of todays heavy

perform a set every 90 seconds

add weight each set

4 rounds for max reps:
1 minute of Wall balls
1 minute of alt DB snatch (50/35)
1 minute of Row for cals
1 minute Rest

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

22/06/2024

Vogue Fitness | Yas Marina

CrossFit

With a partner

5 rounds
400m run (together)
40 Dual KB squat (2x24/16)
10 Wall Walk

share reps however

time cap: 30 mintues

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

21/06/2024

Vogue Fitness | Yas Marina

CrossFit

Deadlift 1/4

8-8-8-8

then

2x8 at 80% of todays heavy

perform a set every 2 minutes

add weight each set"
"12-9-6-3
Devils Press (2x50/35)
Bar muscle up

time cap: 12 minutes

BMU scaling
- Jumping BMU
- Chest to bar / Pull up
- Jumping Chest to bar

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

20/06/2024

Vogue Fitness | Yas Marina

CrossFit

Individual

In 90s Window
15/12 Cal Bike
Max Cal Ski

Rest 90s

In 90s Window
1 Lap Run
20 Air Squats
Max Burpees

Rest 90s

In 90s Window
15/12 Cal Ski
Max Cal Row

Rest 90s

x3

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

19/06/2024

Vogue Fitness | Yas Marina

CrossFit

With a partner

AMRAP for 15 minutes
80 Burpee over bar
60 Hang Power Clean
40 CTB

Rest 5 minutes

AMRAP for 15 minutes
40 TTB
60 Shoulder to overhead
160 Double under

barbell 135/95

share reps however

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

18/06/2024

Vogue Fitness | Yas Marina

CrossFit

Front Squat 1/4

3-3-3-3-3

then

2x3 at 80% of todays heavy

perform a set every 2 minutes

add weight each set
6 sets:
1:00 on / 1:00 off
10 HSPU
Max Dual DB box step up (2x50/35 - 20"")

scale - 1-2 ABmat or Push up

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

23/06/2024

Vogue Fitness | JLT

CrossFit

“BONANZA”

3 Rounds For Time:

25/20 Cal Ski
15 DB Bench Press
2 Rope Climbs/6 Strict Pull-ups

-Rest 2 Min-

3 Rounds For Time:

25/20 Cal Row
15 DB Push Press
10 Elevated Ring Rows

TC: 25 Min

"CORE"

3 Rounds:
15 Alt. V-Ups
15 V-Ups
15 Hollow Rocks

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

22/06/2024

Vogue Fitness | JLT

CrossFit

“WILL LINDSAY”

10 Rounds For Time:

30 Double Unders
3 Devils Press @ 2x50/35
22 Alt DB Lunges
19 Airsquats

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

21/06/2024

Vogue Fitness | JLT

CrossFit

"STRICT PRESS"

Every 2:00 x 5

5 Reps @ 85%
4 Reps @ 87%
3 Reps @ 90%
2 Reps @ 92%
1 Rep @ 95%

“BARRY & BELLA”

15-12-9
Clean & Jerk @ 95/65
Pull-Ups

Then:
12-9-6
Clean & Jerk @ 135/95
Chest To Bar

Then:
6-3-1
Clean & Jerk @ 155/105
Bar Muscle Ups / Burpee Pull-Ups

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

20/06/2024

Vogue Fitness | JLT

CrossFit

"ENGINE / PARTNER"

“HUSTLE UP”

AMRAP 15
1000m Row
20 Synchro DB Snatch @ 50/35
40 Box Jump Over

-Rest 2-3 Min-

AMRAP 15
48/38 Cal Bike
200m Run (Together)
40 Wallballs

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

19/06/2024

Vogue Fitness | JLT

CrossFit

"SNATCH BALANCE + OHS"

Every 1:30 x 6

1 Snatch Balance
+ 1 OHS (3s Pause in the bottom)

“XV”

For Time:

15 OHS @ 95/65
15 Burpee Over Bar
15 Thrusters
15 Toes To Bar
1K Row
15 Toes To Bar
15 Thrusters
15 Burpee Over Bar
15 OHS

TC: 16 Min

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

17/06/2024

Vogue Fitness | Yas Marina

CrossFit

Hang Snatch 2/4

Every 90 seconds x 8 sets
2 Hang Snatch

add weight each set

4 rounds:
20/15 cal AB
20 KB swing (24/16)
20 Burpee

time cap: 16-18 minutes

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

18/06/2024

Vogue Fitness | JLT

CrossFit

"GYMNASTIC STRENGTH"

EMOM 12
1. 2 Weighted Strict Pull-Ups (Heavier than last week)
2. 5-10 Ring Dips/Banded/Support Hold/Box
3. 10 Bicep Curls
4. 20-30s Hollow Hold

“ROW & PRESS”

21-18-15-12-9-6

Cal Row
Dual DB S2OH @ 50/35

TC: 14 Min

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

17/06/2024

Vogue Fitness | JLT

CrossFit

"FRONT SQUATS"

Every 2:00 x 5

3 Front Squats @ 85%
(Max Reps On The Last Set)

“PARTNER HOLLEYMAN”

AMRAP 20
YGIG

5 Wallballs
3 HSPU
1 Power Clean @ 225/155

*Pick a weight that is going
to be challenging but doable

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

20/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

EMOM x20
1- 8-12 Cal Bike
2- 10-15 Slams
3- 10-15 Hanging Knee Raises / TTB
4- 60s SUs (aim for 60+ reps) / DU practice
5- Rest

Rest 4 mins

Finisher-
3 Rounds
20-30s Side Plank Hold (E/S)
12 V-Ups

Rest 60s"

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

19/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY
In Pairs

100 Cal Ski
*Every break - 12 DB Hang Snatch

6 Rounds
10 Burpees Touch
20 Hang Clean & Jerk
30 Sit Ups

*Reps split however

AMRAP - Cal Ski in remaining time

Time cap: 30 Mins.

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

18/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

15-12-9
Cal Bike
21-15-9
DB S2OH

Rest 3 mins

3 Rounds
12 Box Jumps
12 Renegade rows

Rest 3 mins
x2

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

17/06/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL

5 mins work / 2 Mins rest x2
Buy in: 300-400m Row

In remaining time…
AMRAP:
8 Burpees
16 KB Squats

Rest 3 mins between

5 mins work / 2 mins rest x2
Buy in: 300-400m Ski

In remaining time…
AMRAP:
8 KB Swings (Heavy)
16 V-Ups

Time Cap: 31 Mins

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

23/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"""
SNATCH

EMOM x5
Snatch Pull + HH Power Snatch @ 6RPE

EMOM x4
Snatch Pull + Hang Snatch @ 7RPE

EMOM x3
Snatch Pull + Low Hang Snatch @ 8RPE"""

"
INDIVIDUAL WORKOUT

AMRAP x6 Mins
10 Cal Bike
10 Power Snatch
10 TTB / Knee Raises

Rest 2 Mins

AMRAP x6 Mins
10 Bar over Burpees
10 OHS Squats
10 V-Ups"

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

21/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
INDIVIDUAL

Every 3 Mins x 27 Minutes
(3 Rounds on each)

1- 20-25 Cal Ski

2- 5x50ft Shuttle Runs +
5x50ft Farmers Carry

3- 15-25 Cal Bike

Aim to get work complete within 90s
approx. "

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

20/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BOOTY DAY - SUMO DEADLIFT

Every 90s-2 Mins x5
Build to heavy 3
Then 2x3 @80%"

"
FOR TIME

2 Mins Work / 1 Min off x5

8 Cal Row
6 Burpees over Bar
Max Power Cleans

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

19/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLYMPIC WEIGHTLIFTING
Split Jerk Complex

Every 90s x6-8
Building to heavy single split jerk"

"
EMOM

EMOM x16 Mins
1: 10 Cal C2 Bike
2: 5/5 DB Split Jerks
3: 40 DUs / 80 SUs
4: Rest"

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

18/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
GYMNASTICS
Kipping / Butterfly Practice
LAST WEEK

15 minutes practice
- Hollow / Arch Positions
- Kip Swing
- Chin over bar Holds into Kip swing
- Kipping box drills
- Butterfly box drills (if advanced enough) "

"

INTERVALS

Every 3 Mins x4
12 Front Rack Walking Lunges
10 DB Deadlifts
8-12 Pull-ups

OPTIONAL FINISHER

2-3 Rounds FOR QUALITY
5 Push Ups Negatives
8/8 SA Bent over Rows
20s Hollow Hold / 8-12 Hollow Rocks

10 Min Cap
"

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

17/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"
BACK SQUAT

Every 90s x6
3 Back Squats @12X1
*Build to heavy
Then 2x5 @ No Tempo -20%

(12 mins total)"

FOR TIME

Teams of 2
3 Rounds
21 Cal Bike
18 Box Jumps
15 KB Swings

15 Min Cap"

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

23/06/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

Row Conditioning

1000m Row

Rest 2

750m Row

Rest 2

500m Row

Rest 2

750m Row

Rest 2

1000m Row

Rest 2

Aim for consistent or negative splits

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

21/06/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

10min AMRAP
50 Du's/100 Singles
10 slam Ball Over Shoulder
7 D Ball Hug Squats
5 Burpees over the Ball

Rest 5

10min AMRAP
15/12 Cal Bike
12 AB Mat Sit Ups
6 S/A Devils Press

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

20/06/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays intervals -

For Time

300/250m Row
25-20-15-10-5
Toes to bar

Rest 3

300/250m Ski
25-20-15-10-5
Goblet lunges

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

19/06/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

AMRAP 20

5 Strict Pull Ups
10 Dual DB Push Press
15 Air Squats
30 Double Unders

CASH OUT

5 DB Bicep Curls
10m Gun Walk
10 Push Ups on DB's
10m Gun Walk
5 DB Bicep Curls

rest 2mins between efforts x 3

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

18/06/2024

Vogue Fitness | Marina Mall

Metcon

EMOM x 8 (4 each alternating)

A) 400m/350m Ski

B) 20 Burpee to Target + 10 Shuttle Runs

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

17/06/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

Teams of 2

AMRAP 25

100/80 Cal Row
80 Wall Balls
60 Double Unders
40 S/A Hang Clean and Jerks

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

23/06/2024

Vogue Fitness | Marina Mall

CrossFit

For Time

Gas Tank

50-40-30-20-10
Cal Assault Bike
Box Step Ups
Double Unders

TC25

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

21/06/2024

Vogue Fitness | Marina Mall

CrossFit

Push Press

Go Every 2:30
5 reps @ 75% of 1RM
3 reps @ 85% of 1RM
Max reps @ 95% of 1RM (as many reps as possible)
3 reps @ 75% of 1RM

5 sets:
On a 2-minute clock:
300m/250m row
Complete as many Toes to Bar as possible in the remaining time.

Rest 2 minutes between sets.

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

20/06/2024

Vogue Fitness | Marina Mall

CrossFit

For Time:

150 Double-Unders
125 Sit-Ups
100 Box Step-Ups
75 Deadlifts
50 Burpees
25 Strict Handstand Push-Ups

♀ 20-inch Box and 75-lb Barbell
♂ 24-inch Box and 115-lb Barbell

TC25

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

18/06/2024

Vogue Fitness | Marina Mall

CrossFit

Weightlifting Complex

Every 2:30 x 4

3 Squat Clean + 1 Jerk

50%-55%-60%-65%

For Time

15-10-5 reps of:
Front Squats (95/65 lb)
Calorie Bike

Rest 2mins

15-10-5 reps of:
Power cleans (95/65 lb)
Calorie Bike

TC15

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

17/06/2024

Vogue Fitness | Marina Mall

CrossFit

Handstand Walk Practice (10)

Scaled:

- Wall Walks
- Wall Walks Single Leg Handstand Hold
- Kick Up form Box
- Kick Ups to Wall assisted handstand hold

Level 1:
- Kick Ups to single leg balance
- Handstand Walk into Wall
- Partner assisted HSW

RX:
- 10min max unbroken 5m sections

RX+
- Plate Obstacle Practice

AMRAP 20
Teams of 2 IGYG Full Rounds

8 Alternating DB Snatch
24 Double-Unders
3 Bar Muscle-Ups/C2B/Burpee Pull Ups

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

21/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

10 Cal Row
15 Push Ups
10 DB Box Step Ups 2x20

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

20/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

20m Suitcase Lunge 30
16 Shuttle Run
20m Burpee Broad Jump
15 Cal Ski

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

19/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

6 ROUNDS

Every 4Mins.

20 Wall Balls 14
50 SU
15 KB Swings 16
15 Sit Ups

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

18/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

2Mins. Work

20 Cal Bike

Rest 30Sec.

10 Ring Rows
15 Burpees
20 SDHP 12

1:30 CAP
Rest 2Mins.

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

17/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

600m Row

21-15-9
DB Snatch 30
BJO

400m Row

21-15-9
DB Hang Clean & Jerk 30
Knee Raises

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

16/06/2024

Vogue Fitness | Marina Mall

Metcon

For Time:
50/40 Cal bike
21-18-15-12-9-6-3
Kettlebell Swings
3-6-9-12-15-18-21
Pull Ups
50/40 Cal bike

Cash out

200m Sandbag Carry

Every break
10 V Ups

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

16/06/2024

Vogue Fitness | Marina Mall

CrossFit

For Time

500m Row
50 Wall Balls
400m Row
40 Toes to Bar
300m Row
30 Wall Balls
200m Row
20 Toes to Bar
100m Row
10 Wall Balls

TC 20

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

21/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Sumo Deadlift

10-8-6-4-2

WOD
10 Rounds

7 Sumo-Deadlift 95
7 TTB/ Knee Raises
7 Box Jumps

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

20/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

INTERVALS

1min Work 1min Rest

15 Cal Ski

WOD
Every 3 mins. Complete

7 Cal Ski
10 Power Snatches 75
5 Burpee + Push Up

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

19/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Clean + Push Jerk

EMOM 4

1. 10 Power Clean
2. 10 Push Jerks
(unbroken)

REST 1

EMOM 4

1. 5 Power Clean
2. 5 Push Jerk

WOD
4 Rounds

12-10-8-6
Push Jerk
10 Cal Bike
12-10-8-6
Power Clean
15 Wall Balls 20/14

F: 75

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

18/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ SKILL

DU

AMRAP DU (3min)

Pull Up

* Kip Swing
* Kip Swing-Half pull

WOD
3 Rounds

50 DU/75 SU
12 Pull Ups/ Ring Row
12 BJO

3 Rounds

50 DU/75 SU
12 Pull Ups /Ring Row
10 Burpee

3 Rounds

50 DU/75 SU
12 Pull Ups /Ring Row
8 Burpee BJO

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

17/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

90 Cal Row

3 Rounds

16 DB Snatches 35 (sync)
32 Lunges (sync)
32 Sit Ups (sync)

90 Cal Row

3 Rounds

16 DB Thrusters 35 (sync)
32 Air Squat (sync)
32 Push Ups (sync)

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

23/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

100-80-60-40-20
Cal Bike

30 Air Squat (sync)
14 Angel Pres 50/35 (sync)
6 Wall Walks

TC:30Mins.

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

21/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 ROUNDS

15/10 Cal Row
15 Push Ups
10 DB Box Step Ups 2x40/30

TC:30mins.

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

20/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

2mins Work ;

30/22 Cal Bike

Rest 30sec :

10 Pull Ups
15 Burpees
20 SDHP 16/12

1:30 Cap

Rest 2min:

TC: 30Mins.

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

19/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

6 Rounds

Every 4mins.

25 Wall Balls 20/14
50 DU/75 SU
15 KB Swings 24/16
15 Sit Ups

TC:30Mins.

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

18/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 ROUNDS

20m Suitcase Lunge 50/35
16 Shuttle Run
20m Burpee Broad Jump
20 Cal Ski

TC:30Mins.

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

17/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

1000/800m ROW

21-15-9
DB Snatch 50/35
BJO

500/400m ROW

21-15-9
DB Hang Clean & Jerk 50/35
TTB

TC:30Mins.

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

21/06/2024

Vogue Fitness | Al Raha

WOD

VO2

"KFC BUCKET"

2 Sets

AMRAP 7

1 Dual DB Hang Clean and Jerk 2 x 50/35lbs
5 Burpees Over DB's
30 Double Unders

**Add 1 Rep of Hang Clean and Jerk Each Round

Rest 2

AMRAP 7

1 Dual Devils Press 2 x 50/35lbs
5 Pull Ups
10/8 Cal Ski

**Add 1 Rep of Devils Press Each Round

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

20/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

Back in Time"

In teams of 2

AMRAP in 30 minutes

4 Handstand Push-Ups
8 Box Jumps
12 Goblet Squats
16 TTB
20 Calorie Assault Air Bike

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

19/06/2024

Vogue Fitness | Al Raha

WOD

HYBRID

"Rox Fit"

In teams of 2

0 - 10

2200/1800m Row

10 - 20

AMRAP 9
2 Lap Walk Farmers Carry
20 DB Snatch
200m Run Together

20-30

2200/1800m Ski

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

18/06/2024

Vogue Fitness | Al Raha

WOD

UNITE

"Sneak Attack"

4 Sets
10 Farmers Carry Box Step Ups
10 Tempo RDLS (Tempo 3111)

Individual

7 Rounds for time

10 Thrusters (1 DB)
10 Burpee Over DB
10/8 Cal Assault Bike

TC: 23 mins

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

17/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

"Smithsonian"

Individual Mayhem

3 Rounds
50/40 Cal Row
40 Russian KB Swings 24/16kg
30/24 Cal Ski
20 Box Jump Step Downs 24/20"

TC:30 mins

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

23/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

24/16 Cal Row
20 Thrusters (Sync) 45/35
20 TTB
24/16 Cal Ski

40-30-20-10
Burpee Touch Rig

TC: 30 Mins.

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

22/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

HSPU

3 x 3
Deficit Negative

20 HSPU (FT)

WOD
6 Rounds

12/8 Cal Bike
6 Angel Press 2x50/35
3 Wall Walk

TC: 18 Mins.

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

18/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ SKILL

DU

100/75/50 DU (3min)

B-MU

* Kip Swing
* Jump Big Arch swing
* Jump Big Arch swing + Hip-Bar

WOD
3 Rounds

50 DU/75 SU
12 Pull Ups
12 BJO

3 Rounds

50 DU/75 SU
12 Pull Ups / 9 C2B
10 Burpee

3 Rounds

50 DU/75 SU
12 Pull Ups / 6 B-MU
8 Burpee BJO

TC: 18 Mins.

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

17/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Clean + Push Jerk

EMOM 4

1. 10 Power Clean 95/65
2. 10 Push Jerks
(unbroken)

REST 1

EMOM 4

1. 5 Power Clean 135/95
2. 5 Push Jerk

WOD
4 Rounds

12-10-8-6
Push Jerk
15/10 Cal Bike
12-10-8-6
Power Clean
15 Wall Balls 20/14

M: 95/115/135/155
F: 75/85/95/105

TC: 16 Mins.

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

13/06/2024

Vogue Fitness | Al Ain Ladies

Speciality

-Gymnastics-

Focus: Gymnastic Strength

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

12/06/2024

Vogue Fitness | Yas Marina

Speciality

Functional Bodybuilding:

12-10-8
DB Bench Press
Kneeling KB Shoulder Press
Med Ball Flies
Side Lateral

12-10-8
SA DB Row
KB Gorilla Row
Dual Banded Lat Pull Down

10-10-10
Bulgarian Split Squat
DB RDL

*After Each Round
2 RFQ
10 Bicep Curl
10 DB French Press

TC-45MIN

13/06/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina (JLT)

1000m/900m Row
50 Wall balls
900m/800m Ski
2 Lap farmers carry
800m Row/700m Row
20 Burpee Broad jump
700m/600m Ski
50 Wall Balls
600m/500m Row
2 Lap Farmers carry
500m/450m Ski
20 Burpee Broad jump

TC: 40 mins

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

16/06/2024

Vogue Fitness | JLT

CrossFit

"STRENGTH"

Every 3:00 x 4

8-12 DB Bench Press
8-12 Bent Over Barbell Row
(Build Weight Each Round)

Every 3:00 x 4

8-12 DB Z-Press
8-12 SA DB Row On Each Side
(Build Weight Each Round)

"TABATA BIKE SPRINTS

20s Sprint / 10s Rest x 8
(Use Setting On The Bike)

TABATA CORE

20s Hollow Rocks / 10s Rest

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

15/06/2024

Vogue Fitness | JLT

CrossFit

BARBELL MARATHON

14/06/2024

Vogue Fitness | JLT

CrossFit

"STRICT PRESS"

Every 2:00 x 6

3 Reps @ 90% of last weeks heavy single

Last set = Max Reps @ 50%

“DOUBLE TROUBLE”

Partner WOD

6 Rounds:
YGIG - Sprint

1 Wallwalk
3 Burpee Box Jump Over
6 Push Press @ 95/65

-Rest 2 Min-

3 Rounds:
(Shared)

40 Double Unders
30 Burpees Over Bar
20 Push Jerk @ 115/80

TC: 22 Min (With The Rest Included)

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

13/06/2024

Vogue Fitness | JLT

CrossFit

ENGINE

"EMOM 36"

1. 12-14 / 8-12 Cal Bike
2. 15-25 Wallballs
3. 12-14 / 8-12 Cal Ski
4. 12-20 Dual DB Lunges
5. 8-10 Shuttle Runs
6. Rest

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

13/06/2024

Vogue Fitness | JLT

Metcon

AMRAP 10
200m Run
12 KB Swings
10 Pull-Ups

-Rest 2 Min-

AMRAP 10
300/250m Row
12 KB Lunges
6 Burpee Pull-Ups

-Rest 2 Min-

AMRAP 10
15m Sled Push
12 KB Goblet Squats
10 Burpees Over KB

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

12/06/2024

Vogue Fitness | JLT

Metcon

"EMOM 21"

1. Cal Row
2. Cal Bike
3. Rest

Pick a number of cals and stick with it.
Same number of cals on Row and Bike.
Male = 15-20 Cals
Female = 10-15 Cals

CORE

5 Rounds:
20s Hanging L-Sit Hold
20s Hollow Rocks
20s Rest

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

11/06/2024

Vogue Fitness | Yas Marina

Metcon

10 rounds:
50 Double under / 80 Single under
30/20 cal Row
10 Dual DB floor press (2x50/35)

*time cap: 30 minutes "

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

12/06/2024

Vogue Fitness | JLT

CrossFit

SNATCH BALANCE + OHS

Every 2:00 x 5

2 Snatch Balance
+ 1 OHS (3s Pause in the bottom)
+ 1 OHS (No Pause)

“ROW HARD OR GO HOME”

2:00 ON / 2:00 OFF x 4

5 Power Snatch + 5 OHS @ 95/65
10 Toes To Bar
Max Cal Row

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

11/06/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

Push Pull Super Set x 3

8 Barbell floor press RPE 8
10 Seated banded lat pull downs
Rest 90s between sets

Part B
8/8 KB Bulgarian split squats RPE7
10 DB RDLS 31A! RPE7

Rest 2 between sets x 3

Accessories

10/10 Crossbody DB bicep curls
15 landmine sit ups
10 DB upright rows

Rest 2 between sets

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

14/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFT

Deadlift

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

WOD

6 ROUNDS

11 Cal Row
12 Pike Push Ups
8 Deadlift 115

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

13/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SKILL

DU Progressions

10 Reps Of Each

3 SU + 1 DU
2 SU + 1 DU
1 SU + 1 DU
ATTEMPT DU

WOD

AMRAP

30 DU 60 SU
16-14-12-10... Burpees
3 Wall Walk
15 KB Swing 12

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

12/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

ISABEL

30 Power Snatches 95

WOD

Every 4Mins. Complete

10 Power Snatches 45
8 Cal Bike
8 BOB

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

11/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

EMOM 5

8 Cal Row

TTB Progressions

* Kip Swing
* Kip Knee Raises
* Kip Straight Leg Raises
* Kip 4 step to TTB

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

14/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2 ( Only On Ski)

Every 1:30 For 7:30Mins.

16 Cal Ski

On 10 Mins. Mark Start

Individual

AMRAP

8 Cal Ski
12 Wall Balls 14
14 V-Ups

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

13/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

10 ROUNDS

14 Thrusters 2x30
60 SU (each)
14 Cal Bike

After 10 Sets Complete

50 Sit Ups (sync)

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

12/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

E3MOM For 9Mins.

350-400m Row

At The 12Mins. Mark Start

3 ROUNDS

20 Angel Press 35
250m Row
20 Box Step Up

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

11/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

Every 3Mins. Complete

1. 12 Shuttle Run
20 KB Swing 16

2. 12 Shuttle Run
20 Straight Leg Raises

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

14/06/2024

Vogue Fitness | Yas Marina

Metcon

AMRAP for 5 minutes:
cal Row

Rest 2:30

AMRAP for 5 minutes:
15/10 cal Ski
10 Burpee

Rest 2:30

AMRAP for 5 minutes:
15/10 cal AB
15 KB swing (24/16)

Rest 2:30

AMRAP for 5 minutes:
cal Row

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

13/06/2024

Vogue Fitness | Yas Marina

Metcon

EMOM for 36 minutes (6 sets)

1. 20/15 cal Ski
2. Max Wall Ball
3. Rest
4. 20/15 cal AB
5. Max alt DB snatch
6. Rest

Aim To Stay As Consistent As Possible

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

11/06/2024

Vogue Fitness | JLT

Metcon

PARTNER WOD

AMRAP 25
(Shared)

500/400m Row
20 Burpees Over Rower
40 Wallballs
20 Burpee Box Jump Over

-Rest 3 Min-

EMOM 8
(YGIG Sprints)

1 Wallwalk
6 Box Jump Over
Max Cal Row

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

11/06/2024

Vogue Fitness | JLT

CrossFit

GYMNASTIC STRENGTH

EMOM 6

1. 3 Weighted Strict Pull-Ups (Heavier than last week)
2. 10 Deficit Push-Ups

EMOM 6

1. 5-10 Ring Dips/Banded/Support hold/Box
2. 12 Gorilla Rows

“NATE”

AMRAP 20

2 RMU/BMU//Burpee Pull-Ups
4 HSPU/Dual DB Push-Press
8 KB Swings @ 32/24

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

12/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Main Work

A) Snatch Balance - E2M x 5
3 reps @60/65/70 + 2@75&80%

B) Snatch Complex - E2M x 6 sets
Power Snatch
Low Hang Power Snatch
Hang Power Snatch

Build in weight each set

Strength
C) Paused Overhead squat
3 sets x 2 reps with 2 sec pause at bottom
@75/80%

Choose a weight you can control and hold for a full 2 sec
And heavier than last week

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

10/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Main Work

A) Snatch Balance - E2M x 5
3 reps @60/65/70 + 2@75&80%

B) Snatch Complex - E2M x 6 sets
Power Snatch
Low Hang Power Snatch
Hang Power Snatch

Build in weight each set

Strength
C) Paused Overhead squat
3 sets x 2 reps with 2 sec pause at bottom
@75/80%

Choose a weight you can control and hold for a full 2 sec
And heavier than last week

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

14/06/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Floor and Decor

5 Rounds

30/24 Cal Bike
10 Burpees
30 Ab Mat Sit Ups
10 Burpee

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

13/06/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

EMOM 32

1 - 12/9 Cal Row
2 - 12 Box Jump Overs
3 - 12/9 Cal Ski
4 - 12 Wall Balls

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

12/06/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

Every 4 x 4

10 Alternating KB Push Press
10/10 Bulgarian Split Squats
10 Strict Pull Ups

MetCon Bleep test

EMOM until failure
3 Burpee Shuttle Runs

ADD 1 burpee shuttle run till failure or 15mins

If you tap out early rest 1/2mins and restart at 3

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

11/06/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

""""Rox Fit""""

In teams of 2

0 - 10

2200/1800m Ski

10 - 20

AMRAP 9
20 Synchro DB Farmers Rev lunges
60 Jump Rope Singles
20 Synchro DB Snatch
60 Jump Rope Singles

20-30

2200/1800m Ski

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

10/06/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

Every 3 x 5

15/12 Cal Bike
20 Russian Kettlebell swings

Rest 3

Every 3 x 5

250/200m Row
10 Medball Cleans
3 Wall Walks

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

14/06/2024

Vogue Fitness | Marina Mall

CrossFit

Push Press

Go Every 2:30

3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
3+ reps @ 90% of 1RM (as many reps as possible)
3 reps @ 70% of 1RM"

For time:

42-30-18

Alternating Dumbbell Snatches
Calorie row

♀ 35 lb
♂ 50 lb

TC14

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

13/06/2024

Vogue Fitness | Marina Mall

CrossFit

ARTY

6 Rounds for time

7 Thrusters
8 Power cleans
10 Pull ups
13 Over bar burpees

TC20

RX 115/75lbs

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

12/06/2024

Vogue Fitness | Marina Mall

CrossFit

Teams of 2

30min window
3 rounds
1000m/800m Ski
30 Box Jump Overs
40/30 Cal Bike

Amrap Distance Ski remaining time

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

11/06/2024

Vogue Fitness | Marina Mall

CrossFit

Weightlifting Complex

Every 4 x 4

3 Squat snatch 50%
2 Squat snatch 60%
1 Squat snatch 70%"

Teams of 2

On the min x 14 (7 Rounds)
Min 1. - 20 Wall balls
Min 2 - max Cal row

Switch each min, subtract incompleted wall balls from calories to get scores.

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

10/06/2024

Vogue Fitness | Marina Mall

CrossFit

Rope climb Practice

Scaled:

- Seated foot clamps
- Hanging foot clamps
- Hanging foot glides
- Half rope climbs

Level 1:
EVERY2 X 5
- 1 rope climb

RX:
EMOM 10
- 1 rope climb

RX+
EMOM 3
- 1 legless rope climb
into
EMOM 7
- 1 rope climb

Notes:
- Bring long socks or knee sleeves.

AMRAP 15

Teams of 2
RX
32/18 Cal Ski
30m HS Walk (5m sections)
60 Double Under's

Scaled
32/18 Cal Ski
6 Wall Walks
60 Double Under's/80 singles

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

14/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

E5MOM x 3:
400m row
20 walking lunges
10 burpee broad jump

Rest 3 minutes

E5MOM x 3:
10 x 15m shuttle runs
30m plate pull 135lbs
15 calorie bike

13/06/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS -

W2 BMU / RMU

3 x 8 Kip Swings
3 x 8 Scapular Pull-ups

3 sets x 10 Ring Rows
3 sets x 4-6 Box Dips or 8-12 Bench Dips

3 sets x 3-5 banded Bar Muscle-up

12/06/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE -

Clean and jerk W1:

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

4 Sets
3 Turkish Get Up (each arm)
20 Dumbbell Plank Pull Through (10 each side)
10 as high as possible jump squats

10/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

3 Rounds:

2 Minute farmers carry
2 minute bike
2 minute sandbag carry
2 minute ski
2 minute step ups
2 minute rest

16/06/2024

Vogue Fitness | RAK Ladies

WOD

Accessory

5 Sets: YGIG style with a partner:
6 Barbell Push Press
40m bear hug sandbag carry
12 DB RDL

15 Minute cap.

Wod:

For time:
18 Calorie bike
30 DB Power cleans
18 Calorie bike
20 DB burpee deadlifts
18 Calorie bike
10 DB Clean and jerks

2 x 35lbs DB
Time cap: 15 minutes

14/06/2024

Vogue Fitness | RAK Ladies

WOD

BACK SQUATS

E2MOM
5-5-3-3-1-1

Wod:

3 Rounds for time:
400m row
12 Deadlifts 95lbs
21 box jumps

Time cap: 17 Minutes

13/06/2024

Vogue Fitness | RAK Ladies

WOD

Power snatch + Accessory

Eccentric Power Snatch
E1:45
6 Sets x 3 Reps 60%
(Start from the hip and lower slowly; power up explosively once the plates touch the floor)

Wod:

10 Minute AMRAP:
30 Double unders
7 hang power snatch
30 double unders
7 OHS

55lbs RX

12/06/2024

Vogue Fitness | RAK Ladies

WOD

Partner day

For time:
1000m ski
50 syncro sit ups
35 syncro plate GTOH 25lbs
100 Wall balls 14lbs
35 syncro plate GTOH
50 syncro sit ups
1000m ski

Time cap: 30 minutes

11/06/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics

EMOM x 12:
1-5 BMU / 5-8 C2B / 15 Kipping pull ups
15 Hollow rocks
45s ME double unders

Wod:

E2MOM x 7:
10 burpees
10 box jumps

10/06/2024

Vogue Fitness | RAK Ladies

WOD

Active recovery:

3 Rounds:
2 Minute ski
2 Minute farmers carry
2 minute bike
2 minute sandbag carry
2 minute rest

3 Sets:
5/5 KB Windmills
10 Banded Y raises
10 banded OHS
10/10 Pallof banded press
15 Tuck crunches

16/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

100 cal Row
100 Dual DB hang clean and jerk (2x50/35)
100 Burpee over DB (lateral)
100 cal Ski

time cap: 25-30 minutes

share reps however

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

12/06/2024

Vogue Fitness | Yas Marina

Metcon

With a partner

In a 30 minute window
300 cal AB

- AMRAP in remaining time -

10 Dual KB thruster (2x16/12)
10 Box jump over w/ step down (24/20)

perform as YGIG per movement

Rx+ 2x24/16kg - 30/24

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

10/06/2024

Vogue Fitness | Yas Marina

Metcon

Every 4 minutes x 2 sets (36 minutes)

1. 400m run

2. 15/12 cal Row - 15 Burpee - 15/12 cal Row

3. 400m run

4. 15/12 cal Ski - 15 Burpee - 15/12 cal Ski

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

16/06/2024

Vogue Fitness | Yas Marina

CrossFit

Push Press 1/4

5-5-5-5-5

then

2x5 at 80% of todays heavy

*perform a set every 2 minutes

add weight each set

Every 4 minutes x 4 sets:

1. 400m Run

2. 15/12 cal Row + 15 Burpee + 15/12 cal Row

2 sets of each

time cap: 3 minutes per set

let the rower count up to 30/24

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

15/06/2024

Vogue Fitness | Yas Marina

CrossFit

With a partner

5 rounds:
150 Double under
30 Dual DB thruster (2x50/35)
15 Bar muscle up / Jumping BMU

time cap: 25-30 minutes

share reps however

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

14/06/2024

Vogue Fitness | Yas Marina

CrossFit

Deadlift 1/4

10-10-10

then

2x10 at 80% of todays heavy

*perform a set every 2 minutes

add weight each set

"EMOM for 15 minutes:
1. Max cal AB
2. Max dual KB hang clean and jerk (2x24/16)
3. Rest

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

16/06/2024

Vogue Fitness | RAK Mixed

WOD

Accessory

5 Sets: YGIG style with a partner:
6 Barbell Push Press
40m bear hug sandbag carry
12 DB RDL

15 Minute cap.

Wod:

For time:
30/24 Calorie row
30 DB Power cleans
30/24 Calorie row
20 DB burpee deadlifts
30/24 calorie row
10 DB Clean and jerks

2 x 50/35lbs DB
Time cap: 15 minutes

14/06/2024

Vogue Fitness | RAK Mixed

WOD

Snatch

EMOM x 12:
Build to a heavy single:

Minute 1,2,3 - 3 Powersnatch
Minute 4 - Rest
Minute 5,6,7 - 2 Power snatch
Minute 8 - Rest
Minute 9, 10, 11 - 1 Power snatch

Wod:

10 Minute AMRAP:
30 Double unders
7 hang power snatch
30 double unders
7 OHS

75/55lbs RX

13/06/2024

Vogue Fitness | RAK Mixed

WOD

Partner day

For time:
1000m ski
50 T2B
25 syncro burpee box jump overs
100 Wall balls
25 syncro burpee box jump overs
50 T2B
1000m ski

Time cap: 30 minutes

12/06/2024

Vogue Fitness | RAK Mixed

WOD

Cleans

E90s x 8 Sets:
1 Power clean
1 Hang squat clean

Wod:

4 Rounds:
3 Minutes on / 1 Minute off:
3 Power cleans
6 push ups
9 air squats

135/95lbs

11/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics

EMOM x 12:
1-5 BMU / 5-8 C2B / 15 Kipping pull ups
15 Hollow rocks
45s ME double unders

Wod:

15 Minute AMRAP:
5/5 SA DB hang clean and jerk
10 DB forwad static lunges
12/9 calorie bike

*Add 5 reps on the DB ever round

1 x 50/35lbs

10/06/2024

Vogue Fitness | RAK Mixed

WOD

BACK SQUATS

E2MOM
5-5-3-3-1-1

Wod:

3 Rounds for time:
500/400m row
12 Deadlifts
21 box jumps

Time cap: 17 Minutes
Weight: BW Males, 2/3 BW females

13/06/2024

Vogue Fitness | Yas Marina

CrossFit

CARDIO Club

Teams of 3

500 cal Row
500 cal AB
500 cal Ski

2 machines working - 1 rest

time cap: 35-40 minutes

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

12/06/2024

Vogue Fitness | Yas Marina

CrossFit

Push / Pull 1/4

36 Clean and Jerk (135/95)
36 TTB

Rest 3 minutes, then

15-12-9
Clean and Jerk
TTB

time cap: 25 minutes

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

11/06/2024

Vogue Fitness | Yas Marina

CrossFit

Front Squat 1/4

5-5-5-5-5

then

2x5 at 80% of todays heavy

*perform a set every 2 minutes

**add weight each set "
"AMRAP for 15 minutes
20/15 cal Ski
15 BBJO (24/20)

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

10/06/2024

Vogue Fitness | Yas Marina

CrossFit

Hang Snatch 1/4

Every 2 minutes x 6 sets
3 Hang Snatch

add weight each set

3 rounds:
30 alt DB Snatch
25 Wall Ball
20/15 cal Row

time cap: 16 minutes

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

10/06/2024

Vogue Fitness | JLT

Metcon

“WHITTEN”

5 Rounds For Time:

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

TC: 40 Min

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

10/06/2024

Vogue Fitness | JLT

CrossFit

FRONT SQUATS

Every 2:00 x 5

4 Front Squats @ 80%
(Max Reps On The Last Set)

“PARTNER DT WITH A SPIN”

P1: Cal Bike
P2: One Round Of “DT”

“DT”

12 Deadlifts @ 155/105
9 Hang Power Cleans
6 Push Jerks

TC: 20 Min

Score = Rounds + Cals

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

10/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 Rounds

22 Cal Ski

27-21-15-9-6
* Burpees
* Dual DB Clean 2x35
* BJO

TC:30Mins.

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

16/06/2024

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

AMRAP 20

14 Rounds (Round for round)

10 Dumbell Snatch
8 Burpee over dumbell
6 Dumbell Goblet Squat

In remaining time max cal ski

Rest 2

AMRAP 20

14 Rounds (Round for round)

6 Dumbell Devils press
8 Box jump
10 Dumbell push press

In remaining time max cal bike"

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

14/06/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina

"1000m/900m Row
50 Wall balls
900m/800m Ski
2 Lap farmers carry
800m Row/700m Row
20 Burpee Broad jump
700m/600m Ski
50 Wall Balls
600m/500m Row
2 Lap Farmers carry
500m/450m Ski
20 Burpee Broad jump

TC: 40 mins"

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

13/06/2024

Vogue Fitness | Stamina

Stamina

"Hard2Handle - Yas Marina

40 mins Max C2 Bike

In teams of 2

Every 4 Mins Alternate between

1) 21 DB Thrusters
18 Burpees over the DB

2) 18 Dumbell Devils press
15 Burpee box jump over"

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

12/06/2024

Vogue Fitness | Stamina

Stamina

"Hyrox - Stamina

Every 5mins x 6 Sets
- 500m/400m Row (@1:42/1:56 pace)
(sc 1:48/2:04 pace)
- 15 Russian KB Swings 32/20kg or 24/16kg
- 30 unbroken Wallballs 9/6kg
*rest remaining time in 5min window*

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

11/06/2024

Vogue Fitness | Stamina

Stamina

"Endurance - YAS Marina

Team of 3

P1 - Row
P2 + P3 - Movements + Timekeeper

0-10

20 Synchro plate GTOH

10-20

10 Synchro Burpees to plate

20-30

10 Synchro Plate OH Lunges

30-40

15 Plate situps"

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

14/06/2024

Vogue Fitness | Yas Ladies

Metcon

"PARTNER WORKOUT

AMRAP x12
600m Row
40 Wallballs
20 KB Swings

Rest 3 Mins

AMRAP x12
100 SUs / 40 DU
30 KB Box Step Ups
20 KB Goblet Squats"

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

13/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

EMOM x10
1- 8-12 Cal Ski
2- 10-15 Slams

Rest 3 mins

EMOM x8
1- 8-12 Cal Ski
2- 8/8 SA DB Hang Clean & Jerk

Rest 3 mins

EMOM x6
1- 8-12 Cal Ski
2- 8-12 Burpees"

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

12/06/2024

Vogue Fitness | Yas Ladies

Metcon

"WARRIOR WEDNESDAY
In Pairs

2500m Ski
2500m Row
80 Cal Bike

*Every 8 Mins including 00:00
15 Synchro Air Squats
12 Synchro Dual DB S2OH

40 min cap"

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

11/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

5 Rounds
10 Cal Bike
12 Jumping Pull-ups / 8-10 Pull-ups
10 Slam 2 Shoulder (Heavy)

Rest 2 mins between rounds

*Aim here is to go hard so you NEED the rest

Optional finisher- TABATA x6 minutes
20s Hollow / Tuck Hold
Rest 10s
20s V-Ups / Tuck Ups
Rest 10s"

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

10/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INTERVALS

4 mins work / 2 Mins rest x3
50 SUs / 25 DUs
5/5 SA Thrusters
10 TTB / Hanging Knee Raises

Rest 3 mins between

4 mins work / 2 mins rest x3
12 Cal Row
10 DB Snatch
8 Burpees

*Carry on where you left off each round.

33 mins total"

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

16/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"CLEAN

EMOM x5
3 Power Cleans @ 6RPE

EMOM x4
1 Power Clean + Hang Squat Clean @7RPE

EMOM x3
1 Power Clean + Low Hang Squat Clean @8RPE+"

"PARTNER WORKOUT

FOR TIME

30-20-10
Cal Bike
Hang Power Clean & Jerk
Bar over Burpees

15 Min Cap

*Everything split however - YGIG

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

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

14/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"PARTNER WORKOUT

AMRAP x12
600m Row
40 Wallballs
20 KB Swings

Rest 3 Mins

AMRAP x12
100 SUs / 40 DU
30 KB Box Step Ups
20 KB Goblet Squats"

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

13/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY - SUMO DEADLIFT

Every 2 mins x4
Build to heavy 4
Then 2x4 @80%"

"FOR TIME

3 Rounds
5 Power Cleans
10 Box Jumps
15 TTB / V-Ups
10 Box Jumps
5 Power Cleans

Rest 90-2 Mins between rounds

15 Min Cap

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

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

12/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING
Split Jerk Complex

Every 90s x6-8
2 Split Jerks
*Rep 1- 2s pause in dip and catch
*Rep 2- 2s pause in catch "

"EMOM

EMOM x16 Mins
1- 12 Cal Row
2- 6-8 Burpee over Bar
3- 10-12 BB S2OH
4- Rest

L1- 45lb
L2- 55-65lb
L3- 75lb"

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

11/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"GYMNASTICS
Kipping / Butterfly Practice

15 minutes practice
- Hollow / Arch Positions
- Kip Swing
- Chin over bar Holds into Kip swing
- Kipping box drills
- Butterfly box drills (if advanced enough) "

"
INTERVALS

Every 4 Mins x4
10 DB Hang Clean & Jerk @ 1xDB
8-12 Pull-ups
12 Cal Ski

Aim to complete within 3 mins

(16 Mins Total)

L1- 12 Jumping Pull-ups
L2- Banded Pull-ups
L3- Kipping Pull-ups

If class is busy, start half on ski, half on DB"

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

10/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"BACK SQUAT

Every 90s x6
5 Back Squats @12X1
*Build to heavy
Then 2x5 @ No Tempo -20%

(12 mins total)"

"
FOR TIME

8 Rounds

2 Devil Press @ 2xDB
4 DB Box Step Overs
6 DB Squats
30 DUs / SUs

15 Min Cap"

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

16/06/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 6

1) 30s Walking OH KB Hold
2) Max Set Pike Push Up

LOLA

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

TC:20 mins

14/06/2024

Vogue Fitness | Al Raha

WOD

VO2

""T Money""

3:00 ON 2:00 OFF

15 Goblet Squat (1 x 22.5)
15/12 Calories Ski/Row

A) Max Goblet Squats
B) Sit-Ups
C) Box Step Overs
D) Sit-ups
E) Lunges

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

13/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Partner Nate +1""

AMRAP in 30 minutes

Movement for Movement (Copy each other)

2 BMU/C2B/Pull-Up
4 Handstand Push-Ups
8 Kettlebell Swings (32/24)
10/8 Cal Bike

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

12/06/2024

Vogue Fitness | Al Raha

WOD

HYBRID

'Hyrox Daly'

3 Rounds

500m/400m Row
30 Wall Balls
15 Burpees

Straight into

3 Rounds

500m/400m Ski
25 HR Push Up
30 DB Lunges

TC: 35 mins

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

11/06/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength Day

1) 10-12 Push up on DB
2) 30s Hollow Hold
3) 30s Dead Hang

""Get Your Hips Moving""

YGIG RDS for 10 RD's

12 TTB
10 Calorie Row

TC: 22 mins

10/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Wave your hands in the air""

2 Rounds In Pairs
40m DB OH lunge (4 lengths)
60 Sit-Ups
40m DB FR Lunge
40 Cal Ski
40m DB FC Lunge
60 Wall Ball Sit-Ups

TC: 32 mins

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

16/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

1min Work

15 Burpees

Rest 30sec

1:30 Complete

12 DB Snatch 50/35
6/6 OH Lunges
6 Pull ups

Rest 2min Repeat

TC: 30 Mins.

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

14/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2 (only on Ski)

Every 1:30 for 7:30mins

20/16 Cal Ski

On 10 mins Mark Start

Individual

AMRAP

10/8 Cal Ski
12 Wall Balls
14 V-Ups

TC: 30 Mins.

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

13/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

E3MOM for 9mins

500/400m Row

At the 12mins Mark Start

3 Rounds

20 Angel Press 50/35
300/250m Row
20 Box Step Up

TC: 30 Mins.

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

12/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 3mins Complete

1. 12 Shuttle Run
20 KB Swing 24/16

2. 12 Shuttle Run
20 TTB

TC: 30 Mins.

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

11/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

10 Rounds

14 Thrusters 2x40/30
30 DU/ 60 SU (each)
20/14 Cal Bike

After 10 Sets Complete

50 Sit Ups (sync)

TC: 30 Mins.

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

10/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

30/22 Cal Ski

27-21-15-9-6
* Burpees
* Dual DB Clean 2x50/35
* BJO

TC: 30 Mins.

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

16/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

60-50-40-30-20-10
Cal Bike
30 Lunges ( Sync )
20/20 Sit Ups ( While P2 Plank )
10 Shuttle Run ( Open Gym )
( One Partner Does Shuttle Run Alone
Then P2 Does Next Round )

TC ; 30 Mins.

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

15/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

3 ROUNDS

3 Rope Climbs
40Sec. GHD Hollow Hold/
Hollow Hold

WOD

Every 3Mins. Complete

1. 30/22 Cal Ski

2. 20 DB Hang Snatch 50/35
10 Burpee BJO

TC : 18 Mins.

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

14/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFT

Deadlift

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

WOD

6 ROUNDS

16/11 Cal Row
12/7 HSPU
8 Deadlift 205/135

TC ; 18 Mins.

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

13/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SKILL

DU Progressions

10 Reps Of Each

3 SU + 1 DU
2 SU + 1 DU
1 SU + 1 DU
ATTEMPT DU

WOD

AMRAP

50 DU / 100 SU
20-18-16-14-12-10... Burpees
10m HSW/ 3 Wall Walk
15 KB Swing 24/16

TC : 20 Mins.

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

12/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

80-60-40-20
Cal Ski
24 Wall Balls 20/14
20 C&J
16 PU/ 10 B-MU

M: 115/135/155/175
F: 75/85/95/105

TC : 30 Mins.

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

11/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 5

12/8 Cal Row

TTB Progressions

* Kip Swing
* Kip Knee Raises
* Kip Straight Leg Raises
* Kip 4 step to TTB

WOD

3-6-9-12-15-18
TTB
10 BJO
15/10 Cal Row

TC : 16 Mins.

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

10/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

ISABEL

30 Power Snatches 135/95

WOD

Every 4Mins. Complete

10 Power Snatches 95/75
15/10 Cal Bike
10 BOB

TC : 16 Mins.

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

10/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

60-40-20-10
Cal Ski
24 Wall Balls 14
20 C&J
16 Ring Rows

F: 65/70/75/80

TC : 30 Mins.

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

07/06/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

2:00/2:00 x5
8 DB Power Cleans 2 x 50/35lbs
8 DB Box Step Ups
AMRAP Burpee to target

Score lowest number of burpees in any round

Cash Out

40-30-20-10

Hollow Rocks
Seconds Plank

40m KB farmer carry between each set

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

14/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

25min AMRAP

3 BMU/C2B
6 Handstand Push-Ups
9 Kettlebell Swings 24/16#
12/10 Cal Bike

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

06/06/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina JLT

For Time:

Buy-In: 1,000 meter Run

TC: 6 min

Rest 1

Then, AMRAP in 20 minutes:
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row
20 Sandbag Lunges (60/40 lb)
25 Sit-Ups
30 meter Farmer's Carry (2x50/35 lb)

Rest 1

Cash-Out: 1,000 meter Run

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

13/06/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

Every 3 mins for 15 mins

Row 250/200m
10 DB Alt Snatches 50/35#
3 wall walks

Rest 3 mins

Every 3 mins for 15 mins
15/12 cal bike
20 Russian KB swings 24/16

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

12/06/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

STRENGHT

Every 90 Seconds x 6

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk @80%

PARTNER WOD

YGIG, Waterfall Style

16 Rounds For Time:

12 TTB
10/8 Cal Row
8 Clusters 95/65#

TC: 22 mins

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

11/06/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

SKILL
10' Kipping Pull Up Coaching

INDIVIDUAL WOD

5 Rounds For Time
30 DU
20 Wall Balls 24/14#
10 Pull Ups

TC:20 mins

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

10/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

2 Rounds For Time:
40m Dual DB FC Lunges 50/35#
60 Sit Ups
40 Dual DB Front Squats
40/32 Cal Bike
40 Box Jump Overs 24/20"
60 Wall Ball Sit Ups 20/14#

TC: 32 mins

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

07/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

6 Rounds For Time:

10 Clean & Jerk 135/95#
10 TTB
10 Burpee Over Bar
10/8 Cal Bike

CAP: 30

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

06/06/2024

Vogue Fitness | Al Ain Ladies

Speciality

-Gymnastics-

Focus: Pull Up Strength

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

06/06/2024

Vogue Fitness | JLT

Metcon

“MARBELLA”

8 Min AMRAP
200m Run
15 Wallballs
10 Burpees

-Rest 2 Min-

8 Min AMRAP
30 Double Unders
15 KB Swings
10 KB Goblet Squats

-Rest 2 Min-

X2

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

05/06/2024

Vogue Fitness | JLT

Metcon

“MARBELLA”

8 Min AMRAP
200m Run
15 Wallballs
10 Burpees

-Rest 2 Min-

8 Min AMRAP
30 Double Unders
15 KB Swings
10 KB Goblet Squats

-Rest 2 Min-

X2

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

05/06/2024

Vogue Fitness | JLT

Metcon

“SHIVERS”

EMOM 35

1. 13/10 Cal Ski
2. 3-5 Wallwalks
3. 13/10 Cal Bike
4. 16 DB Lunges
5. 20 Abmat Sit-Ups

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

04/06/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

Teams of 2

350/300 Cal Row

P1: Max Cal Row
P2:
4 Pull Ups
8 Wall Balls
10 Push Ups

Once you reach 175/150 Cals on the Row

P1: Max Cal Row
P2:
1 Wall Walk
8 DB Hang Snatch
10 Air Squats

TC30

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

04/06/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

Push Pull Super Set x 3

10/10 Half kneeling landmine presses RPE7
Feet elevated ring rows RIR
Max ring push up

Rest 90s between sets

12/12 Landmine curtsey lunges
50s Max Goblet cyclist squats* 30X0

*no lock out at top

Rest 90s between sets

Barbell bicep curls 21's
7 lower
7 upper
7 full range

Cash out

Strict knee raises 21's
7 left
7 right
7 center

use 10/15lbs DB if possible

Rest 90s x 3

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

04/06/2024

Vogue Fitness | JLT

Metcon

ROWING INTERVALS

5 Rounds:
300m @ 80%-85%-90%-95%-100%
-Rest 1:30-

The goal is to go faster each round
Last round - all out sprint!

“DIEZ”

5 Rounds For Time:
10 Alt DB Snatch
10 Box Jump Over
10 Toes To Bar / V-Ups

TC: 12 Min

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

09/06/2024

Vogue Fitness | Yas Marina

CrossFit

IWT 4/4

In a 30 minute window

0-10 minutes

Build to a 3-RM thruster

15 - 30 minutes

3-6-9-12-15.... etc
Thrusters @ 95/65
Bar over Burpees

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

08/06/2024

Vogue Fitness | Yas Marina

CrossFit

SATURDAY Sweat

3 rounds:
30/22 cal Row
30 Push up

*rest 3 minutes

3 rounds:
400m Run or 5 laps
30 Box jump w/ step down (24/20)

*rest 3 minutes

3 rounds:
30/22 cal AB
30 KB goblet squat (24/16)

*time cap: 35-40 minutes

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

07/06/2024

Vogue Fitness | Yas Marina

CrossFit

Strength 4/4

"The CrossFit Total"

0-15 minutes

1-RM Back Squat
3-3-2-1-1-1-1... etc

15-30 minutes

1-RM Strict Press
3-3-2-1-1-1-1... etc

30-45 minutes

1-RM Deadlift
3-3-2-1-1-1-1... etc

*begin each movement with an empty barbell

**build until time expires or you reach your max

***perform a set every 90s for 10 sets of each movement

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

06/06/2024

Vogue Fitness | Yas Marina

CrossFit

CARDIO Club

AMRAP for 40 minutes

600m Row
500m Ski
400m Run
20 cal AB

aim to hold a steady consistent pace throughout

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

05/06/2024

Vogue Fitness | Yas Marina

CrossFit

Weightlifting 4/4

Every 90s for 6-8 sets:
1 Clean deadlift w/ 2s pause at knee
1 Low hang squat Clean
1 Front Squat

build each set

For time:

75 Double under
50 Dual DB STOH
50 TTB / Knee raise
50 Dual DB deadlift
75 Double under

time cap: 15 minutes:

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

04/06/2024

Vogue Fitness | Yas Marina

CrossFit

Gymnastics 4/4

Every 90s for 4 sets:

60-80% of Max unbroken Strict Ring Dip

scaling: Push ups or Banded Strict ring dips

Max unbroken from last week

In 2 minutes
20/15 cal AB
Max Bar muscle up

Rest 2 minutes

In 2 minutes
4-10 Bar muscle up
Max cal AB

Rest 2 minutes

x 2 sets

*Skaling burpee pull up

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

03/06/2024

Vogue Fitness | JLT

Metcon

"CAR 294'

AMRAP 30 (With A Partner)

18 Cal Bike
12 Reverse Lunges
24 Squat Jumps
32 Wallball Sit-Ups
31 Synchro Burpees

*Every 5 Min - Perform 7 Synchro Push-Ups

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

05/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Main Work

A) Snatch Balance - E2M x 4
3 reps @60/65/70/75%

B) Snatch Complex - E2M x 6 sets
Snatch lift off
Snatch pull
Pause Hang snatch (2sec)
Snatch

Drop and reset after hang snatch

Strength
C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@70/75%

Choose a weight you can control and hold for a full 3 sec
And heavier than last week

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

03/06/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Main Work

A) Snatch Balance - E2M x 4
3 reps @60/65/70/75%

B) Snatch Complex - E2M x 6 sets
Snatch lift off
Snatch pull
Pause Hang snatch (2sec)
Snatch

Drop and reset after hang snatch

Strength
C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@70/75%

Choose a weight you can control and hold for a full 3 sec
And heavier than last week

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

07/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

6 rounds: 1 round E5MOM:
400m row
20 squats to Medball
10 push ups

400m row
20 Medball lunges
10 burpees

06/06/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS

W1 BMU / RMU

3 x 8 Kip Swings
3 x 8 Scapular Pull-ups

3 x 5-8 Assisted Pull-ups (use a partner or assistance bands as needed)
3 xof 8 Dumbbell Rows (each arm)

05/06/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

Clean and Jerk complex W4:

-Empty bar warm up

- 3 Sets x 3 Reps of each at 'x' weight'
Clean Pull - Muscle clean - hang power clean - push press - split jerk

- 3 Sets x 3 Reps of each at 'x' weight'
Power clean - hang squat clean - split jerk

E2MOM x 6 Sets:
1 Squat Clean + 1 hang squat clean + split jerk
@ 70-75% of 1RM

05/06/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 5:30pm ONLY

Clean and Jerk complex W4:

-Empty bar warm up

- 3 Sets x 3 Reps of each at 'x' weight'
Clean Pull - Muscle clean - hang power clean - push press - split jerk

- 3 Sets x 3 Reps of each at 'x' weight'
Power clean - hang squat clean - split jerk

E2MOM x 6 Sets:
1 Squat Clean + 1 hang squat clean + split jerk
@ 70-75% of 1RM

03/06/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

35 Minute bike:
E7MOM:
400m ski

*Zone 2 pace

09/06/2024

Vogue Fitness | RAK Ladies

WOD

Skills:

4 Rounds:
10/10 Side plank rotations
15s chin over bar hold
15s ring support hold
15s bottom of push up hold
20 Alt SL vups

Wod:

3 Rounds for time:
500m ski
12 burpee box get overs 48/40"
9 strict pull ups

07/06/2024

Vogue Fitness | RAK Ladies

WOD

Snatch:

In 10 minute wnidow, build to a;
Heavy snatch for the day

Wod:

3 rounds for time:
21 Bar facing burpees
15 OHS 55lbs
9 kipping HSPU

06/06/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastic testing:

ME unbroken T2B

Wod:

18 minute amrap:
50 double unders
60m sandbag carry
20 box step ups
60m farmers carry

05/06/2024

Vogue Fitness | RAK Ladies

WOD

Pressing:

Build to a 1RM push Press.

Wod:

For time:
50 Wall Balls, 20/14 lbs
100/70 Cal Row
50 Wall Balls, 20/14 lbs

04/06/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastic testing:

ME KIPPING pull ups (NO BUTTERFLY)

Wod:

EMOM x 16:
2 Rope climbs
7 x 15m shuttle runs
8-12 burpees to rig
Rest

03/06/2024

Vogue Fitness | RAK Ladies

WOD

TEST WEEK:

15 Minutes To Build to a 3RM
Front Squat

Wod:

7 Minute amrap:
7 Power cleans
7 Front squats
7 push jerks

95/65lbs

09/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics testing:

ME unbroken BMU
(Or 1 minute ME)

Wod:

3 Rounds for time:
500m ski
12 burpee box get overs 48/40"
9 strict pull ups

07/06/2024

Vogue Fitness | RAK Mixed

WOD

Snatch:

In 10 minute wnidow, build to a;
Heavy snatch for the day

Wod:

3 rounds for time:
21 Bar facing burpees
15 OHS 75/55lbs
9 kipping HSPU

06/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastic testing:

ME unbroken T2B
(Or 1 minute ME as before)

Wod:

18 minute amrap:
50 double unders
60m sandbag carry
20 box step ups
60m farmers carry

05/06/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

Build to a 1RM push Press.

Wod:

7 Minute amrap:
7 Power cleans
7 Front squats
7 push jerks

95/65lbs

04/06/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastic testing:

ME unbroken c2b kipping
(Or 1 minute ME as before)

Wod:

EMOM x 16:
2 Rope climbs
7 x 15m shuttle runs
8-12 burpees to rig
Rest

03/06/2024

Vogue Fitness | RAK Mixed

WOD

TEST WEEK:

15 Minutes To Build to a 3RM
Front Squat

Wod:

For time:
50 Wall Balls, 20/14 lbs
100/70 Cal Row
50 Wall Balls, 20/14 lbs

15 Minutes.

03/06/2024

Vogue Fitness | Yas Marina

CrossFit

Strength 4/4 - Test on FRIDAY

3 sets:
10 Back Rack Reverse Lunges
10 BB RDL w/ tempo 3111

rest 2 minutes between sets
For time

3 Rounds
400m Run
20 Dual DB Box Step Ups
10 Dual DB Clean & Jerk (2x50/35)

15 min cap

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

09/06/2024

Vogue Fitness | Yas Marina

Metcon

With a Partner

In a 30 min window

80 cal AB
80 Jumping box step up
80 Synch. SA Thrusters

60 cal AB
60 Box Jumps
60 Synch. DB Deadlifts

40 cal AB
40 Burpee Box Jump
40 Synch Dual DB Hang Clusters

AMRAP cal bike in remaining time

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

07/06/2024

Vogue Fitness | Yas Marina

Metcon

In 12 Min Window

Buy in- 400m Run

AMRAP in remaining time...
4-8-12-16...
Burpee Touch
DB Box Step Ups

Rest 4 Mins

In 12 Min Window
Buy in- 600/500m Ski

AMRAP in remaining time...
4-8-12-16...
DB S2OH
Pull-ups / Jumping Pull-ups

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

06/06/2024

Vogue Fitness | Yas Marina

Metcon

EMOM x 30

1. 15/12 Cal Bike
2.12 Front Rack KB Reverse Lunge
3. 60 double under or 80 single under
4. 15-20 KB Swing
5. Rest

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

05/06/2024

Vogue Fitness | Yas Marina

Metcon

With a Partner

3000/2500m Ski
3000m/2500m Row
100/80 Cal C2 Bike

Every 8 minutes including 0:00
6 Wall walk / 12 HR push up
12 Synchro Slam ball

time cap: 35-40 minutes

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

04/06/2024

Vogue Fitness | Yas Marina

Metcon

21-15-9
Cal Row
DB Snatch

Rest 3 Mins

21-15-9
Cal Ski
Wallballs

Rest 3 Mins

x 2 sets

30-35 Min Cap

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

03/06/2024

Vogue Fitness | Yas Marina

Metcon

In 90s Window

15/12 Cal Bike
Max Burpees

Rest 90s

In 90s Window
2-3 Lap Run
Max Air Squats

Rest 90s

In 90s Window
20 DB Hang Clean & Jerk
Max Box Jumps

Rest 90s

x 3 sets

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

09/06/2024

Vogue Fitness | JLT

CrossFit

PUSH + PULL

“PUSH & PULL PALOOZA”

EMOM 24

1. 13/10 Cal Ski
2. 8-12 DB Bench Press
3. 5-10 Strict Pull-Ups
4. 10-20 Push Ups
5. 12 Gorilla Rows
6. Rest (Add weight for next round)

“GUN SHOW”

EMOM 9

1. DB Bicep Curls
2. DB Skull Crushers
3. Rest

*Work For 40s / Rest for 20s

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

08/06/2024

Vogue Fitness | JLT

CrossFit

HERO WOD

“WITTMAN”

7 Rounds For Time:

15 KB Swings
15 Power Cleans @ 95/65
15 Box Jumps

TC: 30 Min

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

07/06/2024

Vogue Fitness | JLT

CrossFit

"STRICT PRESS"

Every 2:00 x 6

5-4-3-2-1-1

Build to a heavy Single

“DIANE”

21-15-9

Deadlifts @ 225/155
HSPU

TC: 12 Min

ACCESSORY WORK (if there's still time)

3 Rounds:
10 Front + Lateral Raises
10 Rear Delt Flies

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

06/06/2024

Vogue Fitness | JLT

CrossFit

ENGINE / PARTNER

“TURF”

AMRAP 10
500m Ski
200m Run
10 Synchro Burpees To Target

-Rest 2 Min-

AMRAP 10
30/24 Cal Bike
200m Run
15 Synchro Sit-Ups

-Rest 2 Min-

AMRAP 10
500m Row
200m Run
20 Synchro Wallballs

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

05/06/2024

Vogue Fitness | JLT

CrossFit

"SNATCH BALANCE"

Every 1:30 x 6

3-3-2-2-1-1

Start light and focus on speed under the bar!

“ROW & GO BABY”

1:30 ON / 1:30 OFF x 6

R1:
15/12 Cal Row
Max Power Snatch @ 95/65

R2:
15/12 Cal Row
Max OHS

R3:
15/12 Cal Row
Max Squat Snatch

X2

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

04/06/2024

Vogue Fitness | JLT

CrossFit

"GYMNASTIC STRENGTH"

Every 3:00 x 4

6 Weighted Strict Pull-Ups
5-10 Ring Dips/Banded/Box
15-20 Hollow Rocks

"GRIP & R.I.P”

For Time:

200m Farmers Carry @ 24/16
10 Wallwalks
20 Dual DB Box Step Overs @ 50/35
30 Dual DB Push Press
40 Toes To Bar/Knee Raises
30 Dual DB Push Press
20 Dual DB Box Step Overs
10 Wallwalks
200m Farmers Carry

TC: 25 Min

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

03/06/2024

Vogue Fitness | JLT

CrossFit

"FRONT SQUATS"

Every 2:00 x 5

5 Front Squats @ 75%
(Max Reps On The Last Set)

“El CLASICO”

5 Rounds for time:

10 Thrusters @ 95/65
15 Burpees over bar
20 Double Unders / 40 Single Unders

TC: 15 Min

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

02/06/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

1) 10 Z-Press
2) 30s kick up practice against the wall/ or pike
hold

""Maggie But Less""

2 Rounds for Time

20 Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating Legs)

TC: 20 mins

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

02/06/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

1) 10 z-Press
2) 30s kick up practice against the wall/ or pike
hold

""Maggie But Less""

2 Rounds for Time

20 Handstand Push-Ups
40 Pull-Ups
60 Pistols (Alternating Legs)

TC: 20 mins

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

09/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

6 ROUNDS

1Min.

24/16 Cal Bike (sprint)

Rest 30Sec.

20 Air Squat (sync)
30 Push Up
15 Pate GTO (sync) 45/25

1:30 CAP

Rest 1:30Min.

TC : 30 Mins.

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

07/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

160/120 Cal Ski

But 0:00 and Every 2Mins.

1. 8 Angel Press 50/35

2. 6/6 DB OH Lunges 50/35

TC : 24 Mins.

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

06/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

6 ROUNDS

40 Wall Balls 20/14
15 Hang Clean 50/35 (Right) (sync)
30 BJO
15 Hang Clean 50/35 (Left) (sync)
20 Pull Ups

TC : 30 Mins.

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

05/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

2 ROUNDS

20-15-10
Cal Bike
KB STO 2x24/16
50-40-30 DU
/ 100-70-40 SU

6Mins. CAP

Rest 2Mins.

20-15-10
Cal Bike
KB Deadlift 2x24/16
50-40-30 DU
/ 100-70-40 SU

Rest 2Mins.

TC : 30 Mins.

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

04/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

Buy In : 50/40 Cal Ski

10 ROUNDS

8 DB Thrusters 2x40/30
9 TTB
10 Shuttle Run

Buy Out : 50/40 Cal Ski

TC : 30 Mins.

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

03/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 ROUNDS

2Mins. Work

20/15 Cal Row
20 DB Hang Snatch 50/35

Rest 1Min.

1Min. AMRAP

Burpee Over Rower

Rest 2Mins.

(Target 110 Burpees)

TC : 30 Mins.

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

07/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

120 Cal Ski

But 0:00 and Every 2Mins.

1. 8 Angel Press 35

2. 6/6 DB OH Lunges 35

TC : 30 Mins.

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

06/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

6 ROUNDS

40 Wall Balls 14
15 Hang Clean 50/35 (Right) (sync)
30 BJO
15 Hang Clean 35 (Left) (sync)
20 Pull Ups

TC : 30 Mins.

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

05/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 ROUNDS

2Mins. Work

15 Cal Row
20 DB Hang Snatch 35

Rest 1min

1Mins. AMRAP

Burpee Over Rower

Rest 2 Mins.

(Target 110 Burpees)

TC : 30 Mins.

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

04/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

Buy In : 40 Cal Ski

10 ROUNDS

8 DB Thrusters 2x30
9 TTB
10 Shuttle Run

Buy Out : 40 Cal Ski

TC : 30 Mins.

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

03/06/2024

Vogue Fitness | Al Ain Ladies

Metcon

2 ROUNDS

16-12-8
Cal Bike
KB STO 2x16
50-40-30 DU
/ 100-70-40 SU

6Mins. CAP

Rest 2Mins.

16-12-8
Cal Bike
KB Deadlift 2x16
50-40-30 DU
/ 100-70-40 SU

Rest 2Mins.

TC : 30 Mins.

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

09/06/2024

Vogue Fitness | Marina Mall

Metcon

-Sunday Sweat Fest -

AMRAP 8
50 Double Unders/ Singles
1000m Row
20 Kettlebell Swings
Remaining time stationary goblet Lunges (10/20kg)

Rest 2

AMRAP 8
50 Double Unders/ Singles
1000m Row
20 Kettlebell Swings
Remaining time Burpee Broad Jumps *

Rest 2

AMRAP 8
50 Double Unders/ Singles
1000m Row
20 Kettlebell Swings
Remaining time Box Jump

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

06/06/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

6 Sets:
4:00 On / 2:00 Off

1. 30/22 Cal AB + Max Distance Ski

2. 50/40 Cal Row + Max Shuttle Runs

*alternate between for 3 sets of each

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

05/06/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

EMOM 12

45s KB Deadlifts
45s DB Z Press
45s Hollow Rocks

Rest as needed

AMRAP 12

1 Dual DB Hang Clean and Jerk 2 x 50/35lbs
5 Burpees Over DB's
30 Double Unders

**Add 1 rep of hang clean and jerk each round

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

03/06/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

Cal Bike 50/40

4 Rounds
20 AB Mat Sit Ups
10 Dumbbell Front Rack Lunges

Cal Bike 40/30

3 Rounds
20 AB Mat Sit Ups
10 Dumbbell Front Rack Lunges

Cal Bike 30/20

2 Rounds
20 AB Mat Sit Ups
10 Dumbbell Front Rack Lunges

Cal Bike 20/10

1 Rounds
20 AB Mat Sit Ups
10 Dumbbell Front Rack Lunges

TC32

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

09/06/2024

Vogue Fitness | Marina Mall

CrossFit

"AMRAP 20"

10/9 Cal Assault Bike
1 Lap Sand Bag Carry
20 Box step ups
10/9 Cal Ski
15 Push Ups
15 Air Squats

"Notes
- weekend flush out move smooth pace try keep moving for 20mins

"Accessories"

40s each station for quality x 3 rounds

Body weight Cossack Squats
Banded Y's
Plank
Rest

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

07/06/2024

Vogue Fitness | Marina Mall

CrossFit

"Push Press"

Go Every 2:30
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM (as many reps as possible)
5 reps @ 65% of 1RM

For Time (with a Partner)
100 Burpees
200 Double-Unders
50 Pull-Ups
100/80 Calorie Air Bike

TC20

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

06/06/2024

Vogue Fitness | Marina Mall

CrossFit

"Front Squats"

6 Front Squats (add from last week)

into

12 DB Farmers Rev Lunges

Go every 3 mins x 3

"For Time"

75 Thrusters 75/55lbs

Every break 10 Box Jumps 24/20 inch

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

05/06/2024

Vogue Fitness | Marina Mall

CrossFit

"AMRAP 30 IGYG Full Rounds"

21/18 Cal Ski
15/12 Cal Row
9 Shuttle Runs (full length)

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

04/06/2024

Vogue Fitness | Marina Mall

CrossFit

"Weightlifting Complex"

EVERY 90S X 8

3 Position Snatch
1 High Hang
1 Hang

Build to max loading 70%

10 Rounds for Time of:

4 Deadlifts
3 Hang Power Snatches
2 Overhead Squats

♀ 75 lb
♂ 115 lb

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

03/06/2024

Vogue Fitness | Marina Mall

CrossFit

"Rope Climb Practice"

Scaled:
- Seated foot clamps
- Hanging foot clamps
- Hanging foot glides
- Half rope climbs

Level 1:
EVERY2 X 5
- 1 Rope Climb

RX:
EMOM 10
- 1 Rope Climb

RX+
EMOM 3
- 1 Legless Rope Climb
into
EMOM 7
- 1 Rope Climb

"Notes
- Bring long socks or knee sleeves

"Three is a Charm"

12' AMRAP
3 Ring Dips
30 Double-unders
3 Toes-to-Bar
Burpees

Score is the number of burpees done on 12'.

Add one burpee on each round

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

02/06/2024

Vogue Fitness | JLT

CrossFit

Sunday Workout
(02/06/2024)

"PARTNER WOD"

2 Rounds:

200 Double Unders
*20 Synchro Toes To Bar
100 Box Jump Overs
*15 Synchro Pull-Ups
75 Wallballs
*10 Synchro Chest To Bar
50 Alt DB Snatch @ 50/35
*5 Rope Climbs
25 DB Burpee Box Get Over

Remaining Time:
Max Cal Bike

TC: 40 Min

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

09/06/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

HSPU Block

EMOM 8

1) 10 Z-Press
2) 30s Kick Up Practice Against The Wall/ or Pike
Hold

For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of:
Alternating Dumbbell Snatches (75/45 lb)
Handstand Push-Ups

TC:20 Mins

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

07/06/2024

Vogue Fitness | Al Raha

WOD

VO2

"Boop"

Every 3 mins for 15 mins

Row 250/200m
10 Dumbell Snatch
5 Wall Walks

Rest 3 mins

Every 3 mins for 15 mins

15/12 Cal Bike
20 Russian Kb Swings

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

06/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

"Gamma Bomb"

Teams of 2 For Time:

250 Wallballs 20#/14#
200/150 Calorie Ski
100 Box Jumps 24"/20"
50 Devil’s Press (50’s/35’s)

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

05/06/2024

Vogue Fitness | Al Raha

WOD

HYBRID

"Catch Me If You Can"

Hyrox

2000m/1800m Ski
800m Run Together
2000/1800m Row
800m Run Together
50 Burpee Broad Jumps (Alternating 1 for 1)

TC: 35 mins

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

04/06/2024

Vogue Fitness | Al Raha

WOD

UNITE

EMOM 8

1) 8-10 Box Step Ups FR DB
2) 30s Max Push Up

"Legs Eleven"

EMOM 20

1) 15/12 Cal Bike
2) 12 Box Jump Over
3) Max Goblet Squat
4) Rest

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

03/06/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

"King Fessey"

Team of 2
IN 28mins
1000m Row
200 Double Unders/200 Singles
800m Row
80 Slam Balls
600m Row
60 Toes to Bar
400m Row
40 Burpees Over Rower
200m Row
20 Dual Devils Press

Max Distance Row Remaining Time

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

07/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

In 7 Minutes x4
400m Ski
15 Dual DB Front Squats
20 Sit Ups
15 DB S2OH

*Aim to complete rounds within
5 minutes. Adjust metres or reps
on DB to accomodate.

If class is busy, either start half in
reverse or go on 3 minutes."

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

06/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

EMOM x8 Mins
1- 60 SUs / 30 DUs
2- 15 KB Dual Deadlifts

Rest 3 mins

EMOM x8 Mins
1- 8-12 Burpees
2- 12-15 Hanging Knee Raises /
15-20 V-Ups

Rest 3 mins

EMOM x8 Mins
1- 10-15 Box Jumps
2- 15 KB Swings "

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

05/06/2024

Vogue Fitness | Yas Ladies

Metcon

"WARRIOR WEDNESDAY
In Pairs

6 Rounds (YGIG - 3 Each)
6 Cal Bike
8 KB Swings
10 KB Reverse Lunges

4 Rounds (YGIG - 2 Each)
6 Cal Bike
8 KB Goblet Squats
10 Sit Ups

--- Tie Break Time ---

AMRAP in remaining time
20 Cal Bike
8/8 Synchro KB S2OH
20 KB Sumo DL High Pulls

30 Min Cap

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

04/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

21-15-9
Cal Row
15-12-9
Burpees

Rest 3 mins

21-15-9
Box Jumps
15-12-9
Slams

Rest 3 mins
x2

Adjust calories to 15-12-9 if necessary "

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

03/06/2024

Vogue Fitness | Yas Ladies

Metcon

"INTERVALS

3 mins work / 2 Mins rest x3
10 Cal Bike
12 DB Hang Clean & Jerk
14 Sit Ups

Rest 3 mins between

3 mins work / 2 mins rest x3
10 DB Box Step Ups @ 1xDB
12 Wallballs
14 Plank Shoulder Taps

*Carry on where you left off each round.;

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

09/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"SNATCH

EMOM x4
3 HH Power Snatch @ 6RPE

EMOM x4
2 Hang Power Snatch @ 7RPE

EMOM x4
1 Low Hang Snatch @ 8RPE"

"
PARTNER WORKOUT

AMRAP x15

500m Ski
30 Wallballs
24 Power Snatch
18 TTB

*Split reps however"

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

07/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"INDIVIDUAL

In 7 Minutes x4
400m Ski
15 Dual DB Front Squats
20 Sit Ups
15 DB S2OH

*Aim to complete rounds within
5 minutes. Adjust metres or reps
on DB to accomodate.

If class is busy, either start half in
reverse or go on 3 minutes."

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

06/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY - SUMO DEADLIFT

Every 2 mins x4
Build to heavy 5
Then 2x5 @80%"

"INTERVALS

3 Mins Work / 2 Mins Rest x3
12 Cal Bike
10 Power Cleans
Max Bar over Burpees

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

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

05/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING
Split Jerk Complex

Every 2 mins x5
2 Push Press
2 Split Jerks "

"FOR TIME

30 Box Jumps
20 HSPUs / HR Push Ups
30 DB Snatch @ 1xDB

Rest 2 Mins

30 DB Hang Clean & Jerk @ 1xDB
20 HSPUs / HR Push Ups
30 DB Box Step Ups @ 1xDB

15 Min Cap"

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

04/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"GYMNASTICS
Kipping / Butterfly Practice

15 minutes practice
- Hollow / Arch Positions
- Kip Swing
- Chin over bar Holds into Kip swing
- Kipping box drills
- Butterfly box drills (if advanced enough) "

"EMOM

EMOM x16

MIN 1- 40 DUs / 60 SUs
MIN 2- 'x' Pull-ups
MIN 3- 6 Cal Ski + Max V-Ups
MIN 4 - Rest

L1- 8 Cal / 10-12 Jumping Pull-ups
L2- 10 Cal / Banded Pull-ups
L3- 12 Cal / Kipping Pull-ups

*Pick a rep range you can complete within 2-3 sets
and under 45s.

**Aim to complete calories in 30s"

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

03/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"BACK SQUAT

Every 2 mins x5
3 Back Squats @31X1
*Build to a heavy
Then 2x3 @ No Tempo -20%

(14 Mins total) "

"FOR TIME

5 Rounds
10 DB Front Squats
10 Burpees

10 Min Cap"

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

09/06/2024

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:

8 Rounds - Waterfall style
- 12/10 Cal ski
- 14 Goblet Squat
- 12 Box jump

400m run togteher

6 Rounds (3 Each) - Waterfall style
- 12/10 Cal Row
- 14 Dumbell snatch
- 12 box step over

400m Run together

4 Rounds
- 12/10 Cal Bike
- 14 Dumbell Push press
- 12 DB lunges

(40 Min timecap)"

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

07/06/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"For Time:

Buy-In: 1,000 meter Run

TC: 6 min

Rest 1

Then, AMRAP in 20 minutes:
5 Burpees
10 Wall Ball Shots (20/14 lb)
15 calorie Row
20 Sandbag Lunges (60/40 lb)
25 Sit-Ups
30 meter Farmer's Carry (2x50/35 lb)

Rest 1

Cash-Out: 1,000 meter Run"

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

06/06/2024

Vogue Fitness | Stamina

Stamina

"Hard to handle - Yas Marina

YGIG Unless Stated

Teams of 2

YGIG

100-80-60-40-20

Bike erg Calories

50-40-30-20-10

Dumbell Goblet Squat
Dumbell Box Step over
Burpee over DB"

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

05/06/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Pairs Workout:

40min AMRAP:
1000m/900 Ski
15 Box Jump Step Downs 24/20""
500m/400m Row
80m Farmers Carrys 2x32/24kg
10m rep Burpee Broad Jump

Each Round the Burpee Broad Jump increases by 10 reps**"

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

04/06/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 3

800m Run together

P1: 3000m/2500m Row
P2: 15 Dumbell Snatch
P3: Plank Hold

400m Run together

P1:3000m/2500m Row
P2: 12 Dumbell Lunges
P3: Plate overhead hold

30 synchro down ups

P1:3000m/2500m Row
P2: 9 Goblet Squats
P3: Wall sit

15 synchro down ups

TC: 45 min TC"

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

09/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

100 DU/200 SU
50-40-30-20-10
Cal Row
16 KB Snatch 24/16 (sync)
30 Wall Balls 20/14
50-40-30-20-10
Push Ups

TC: 30Mins.

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

08/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

3 ROUNDS

2min Work ; 2min Rest

20/15 Cal Bike & 20/15 Cal Ski

WOD

Every 3Mins.

1. 15/10 Cal Bike
14 DB Hang Clean & Jerk

2. 15/10 Cal Ski
15 Burpee Over DB

TC: 18Mins.

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

07/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Tempo Front Squats
5 x 3
(4-1-1)

WOD

18-15-12-9-6-3

Cal Row
Thruster/Front Squat 95/65
TTB

TC: 17Mins.

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

06/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SKILL

3 Rounds

10 GHD or WB Sit Ups
1/1 Box around the world
10 One hand push up/
Plyo PushUp
10 Bench Press

WOD

4Mins Work ; 1min Rest

AMRAP

6 Angel Press 50/35
8 GHD sit Up/ Sit Ups
10 Bench 115/75

TC:20Mins.

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

05/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

36-30-24-18
Deadlifts
40/32 Cal Ski
30m HS Walk/ 6 Wall Walks
40 Air Squat (sync)

Weights:
M-185/205/225/245
F- 115/130/145/160

TC: 30Mins.

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

04/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Butterfly Pull Ups/ Kipping

4 x 5

EMOM 6

10/7 Cal Bike

WOD

Buy In: 40/32 CAL BIKE

5 ROUNDS

12 Pull Ups/10 CTB/ 6 B-MU
10 BBJO

Buy Out: 20/15 CAL BIKE

TC: 16Mins.

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

03/06/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Hang Power Snatch
3 x 3

E30sec for 5Mins.
1 Power Snatch 115/75

WOD

10-1

Wall Balls 20/14
30 DU/50 SU
Power Snatches 95/65

TC: 15Mins.

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

07/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Tempo Front Squats
5 x 3
(4-1-1)

WOD

18-15-12-9-6-3

Cal Row
Thruster/Front Squat 65
TTB

TC: 17Mins.

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

06/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Butterfly Pull Ups/ Kipping
4 x 5

EMOM 6

7 Cal Bike

WOD

Buy In: 32 Cal Bike

5 Rounds

12 Pull Ups/10 CTB/ 6 B-MU
10 BBJO

Buy Out: 15 Cal Bike

TC: 16Mins.

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

05/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

36-30-24-18
Deadlifts
32 Cal Ski
30m HS Walk/ 6 Wall Walks
40 Air Squat (sync)

Weight:
F- 115/130/145/160

TC: 30Mins.

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

04/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SKILL

3 Rounds

10 GHD or WB Sit Ups
1/1 Box around the world
10 One hand push up/
Plyo PushUp
10 Bench Press

WOD

4min Work ; 1min Rest

AMRAP

6 Angel Press 35
8 GHD sit Up/ Sit Ups
10 Bench 75

TC: 20Mins.

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

03/06/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Hang Power Snatch
3 x 3

E30sec for 5mins.
1 Power Snatch 75

WOD

10-1
Wall Balls 14
30 DU/50 SU
Power Snatches 65

TC:15Mins.

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

02/06/2024

Vogue Fitness | Marina Mall

CrossFit

4 Rounds for time
500m/400m Row
20 Kettlebell Swings 24/16kg
20 Box Jumps 20/24

TC20

Cash out

20m suitcase carry left 1 x 50/35lbs
15 V Ups
20m suitcase carry right 1 x 50/35lbs
15 Hollow Rocks

Rest 2mins between efforts

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

02/06/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

EMOM 28
1 - 12/9 Cal Row
2 - 15 Wall Balls
3 - 12/9 Cal Ski
4 - 15 V-Ups

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

06/06/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

Individual METCON
40" On / 20" Off

A) Alternating Between 1,2,3,4 (3R)
1. MAX Bike Calories
2. Max Ankle Taps
3. MAX Row Calories
4. MAX Pike Ups

Rest: 2'

B) Alternating Between 1,2,3,4 (4R)
1. 12/10 Bike Calories
2. 20 Sit Ups
3. 12/10 Row Calories
4. 20 Plank Tucks

(30 Mins

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

05/06/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Strength

Build for 10 mins

1 Hang Squat Clean + 1 Front Squat + 2 Split Jerk

PARTNER WOD

YGIG, Share However

16min AMRAP

15/12 cal bike
12 Partner Wall Balls 20/14#
9 Clean & Jerk 135/95#

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

04/06/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Pull Up Strength

EMOM x 9 (Quality)

1) 4 Negative Pull Ups
2) 10 KB Gorilla Row
3) 10/10 KB Side Bends

INDIVIDUAL WOD

For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Reps of:
Alternating Dumbbell Snatches 50/35#
Pull Ups

TC:20 Mins

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

03/06/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

IN 28mins:
1000/800M Row
200 DU
800/640m row
80 Slam balls
600m Row
60 toes to bar
400/320m Row
40 burpees over rower
200/160m row
20 Dual DB devils press 50/35#

Max Distance row reming time

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

30/05/2024

Vogue Fitness | JLT

Metcon

"THE QUEEN BEE"
(Birthday Wod for Laura Bee)

1994m Row
400m Medball Run
1994m Ski

5 Rounds:
(Shared)

30 Lateral Burpee Over the Bar
30 BB Hang Power Cleans 75/55lbs
30 BB Front Squats 75/55lbs
30 Box Jump Overs 24/20

Cash Out:
400m Run With Medball

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

29/05/2024

Vogue Fitness | JLT

Metcon

PARTNER WORKOUT

"Splitsies"

Buy in: 400m (Both)

100 DB Snatch
50 Burpees

100 DB Goblet Squat
50 Burpees

100 DB Hang Clean and Jerk
50 Burpees

100 Single Arm DB Thruster
50 Burpees

100 Hang DB Clean and Jerk
50 Sit Ups

100 DB DB Goblet Squats
50 Sit Ups

100 DB Snatch
50 Sit Ups

*Everything Else is shared*

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

30/05/2024

Vogue Fitness | Stamina

Stamina

JLT HYROX Stamina

Intervals
Rest 2 between intervals

AMRAP 5

1) 700m/500m Ski
AMRAP Farmers Carry

2) 500m/400m Row
Max Box/Sled Push

3) 400m Run
AMRAP
10 Wall Balls
5 Burpees

4) 700/500m Ski
AMRAP
5 Air squats
10 Push ups

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

01/06/2024

Vogue Fitness | JLT

CrossFit

"BOOTY BUILD"

4-5 Sets For Quality

10/10 Single Leg DB Glute Bridge
8/8 Offset DB Bulgarian Split Squats
12 Plate OH Straight Leg Sit Ups

CAP 20

"COOKIES AND CREAM"

LADDER 15

2-4-6-8-10-12-14..

KB Swings
KB Goblet Squat
Cal Machine (Ski/Bike)

24/16kgs

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

31/05/2024

Vogue Fitness | JLT

CrossFit

"DEADLIFT"

Every 1:30 X 8

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

Start at 60% of you last weight used
last week and Build up to a heavy Single.

"CRUCIBLE ATHLETE"

3 Rounds For Time

400m Run
10 Deadlifts 225/135
20 Single DB Push Press

TC: 16

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

30/05/2024

Vogue Fitness | JLT

CrossFit

JERK COMPLEX

Every 1:30 X 8

1 Push Jerk
+
1 Split Jerk

(Build up to a heavy Set)

"DOMINIC TORETTO"

5 Rounds

6 Push Jerks
9 Hang Power Cleans
15 Deadlifts
30 Double Unders

135/95lbs

TC 18

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

29/05/2024

Vogue Fitness | JLT

CrossFit

BACK SQUATS

1RM TEST

12 Minutes To Build up to a heavy Single

"CANT FEEL MY...."

4 Rounds:

AMRAP 3 / REST 3

20/14 Cal Row
10 C2B Pull Ups
Remaining Time:

AMRAP Back Squats 135/95
(From the Floor)

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

28/05/2024

Vogue Fitness | Marina Mall

Speciality

Functional Bodybuilding

Push Pull Super Set x 3

8/8 Half kneeling landmine presses RPE7
Feet elevated ring rows 2RIR
Max def push ups

Rest 90s between sets

10/10 Landmine curtsey lunges
40s Max Goblet cyclist squats* 30X0

*no lock out at top

Rest 90s between sets

10 Barbell bicep curls with DB lateral Raise 21's
x 3 rest 90s

Cash Out

15 GHD sit ups (medball)
1 lap KB front rack carry

Rest 90s x 3

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

30/05/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

KEV 'Beach Ready Brosnan'

Partner Workout

AMRAP 15

6-12-18-24-30 ETC
Push Ups
Bicep Curls
Bike Cals

Rest 2

AMRAP 15

6-12-18-24-30 ETC
Floor Press
Strict pull ups
Burpees

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

28/05/2024

Vogue Fitness | JLT

CrossFit

Strict T2B Test
(AMRAP 90s )

EMOM 9

Min 1: 7-10 T2B
Min 2: DB Z- PRESS
Min 3: 15 Hollow Rocks + 10 Alt Leg V-Ups

" BOX TWO"

AMRAP 10

20 Alt DB Snatch 50/35
10 Burpee Over the DB

REST 3

AMRAP 10

20 Alt DB Hang Clean and Jerk 50/35
10 Cal Echo Bike

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

28/05/2024

Vogue Fitness | JLT

Metcon

"FOR SLIPS"

PARTNER WORKOUT

(YGIG STYLE)

AMRAP 8 / REST 2
12/9 Cal Ski + 12 KB Swings 24/15kgs

AMRAP 8 / REST 2
12/9 Cal Bike + 5 Burpee Box Jump Overs 24/20

AMRAP 8 / REST 2
12/ Cal Row + 8 Pull Ups

AMRAP 8 / REST 2
30/60 DU / SU + 8 T2B

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

29/05/2024

Vogue Fitness | RAK Ladies

WOD

Cardio:

30 Minute amrap:

2 Rounds:
100/80 Calorie row
100 Kettlebell swings 16kg
100 DBL DB box step ups 2 x 25lbs

In remaining time:
Max effort burpees over the row

30/05/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS

Strict Handstand push ups W6: (Final week)

2 Minute machine / skipping for HR opener

3 Rounds:
10 wall shoulder opener
15 wrist rocks
10 Banded I shrugs
15 hollow rocks
30 WF HSH

3 Sets for quality:
3 x 5 second tempo on the way down strict HSPU off box (AHAP)
3 x 5 second tempo on the way push up
2 minute rest
ME kipping HSPU
2 minute rest

02/06/2024

Vogue Fitness | RAK Mixed

WOD

Deload skill work:

4 Rounds for quality:

20s hanging L sit hold
5-8 strict pull ups
5 Wall walks OR 15m HSW
90s-2 Minutes

Wod:

2 mins on / 1 min off x 6:
15 Kettlebell swings
12 Box jumpovers
Max burpees to rig

02/06/2024

Vogue Fitness | RAK Ladies

WOD

Deload skill work:

4 Rounds for quality:

20s hanging L sit hold
5-8 strict pull ups
5 Wall walks OR 15m HSW
90s-2 Minutes

Wod:

2 mins on / 1 min off x 6:
15 Kettlebell swings
12 Box jumpovers
Max burpees to rig

29/05/2024

Vogue Fitness | RAK Mixed

WOD

Cardio / machine day:

In a 4 minute window;
600m ski
ME calorie bike

Rest 2 minutes

In a 4 minute window;
600m row
ME burpees over the row

Rest 2 minutes

X 3 rounds each

31/05/2024

Vogue Fitness | RAK Mixed

WOD

Snatch W5:

E90s x 7:
1 Squat Snatch
@ 80-85% of 1RM

Wod:

Nancy powered up;

5 rounds for time;
400m run
15 hang power snatch 95/65lbs

27/05/2024

Vogue Fitness | RAK Ladies

WOD

Snatch W5:

E90s x 7:
1 Squat Snatch
@ 80-85% of 1RM

Wod:

Nancy powered up with a partner:

5 rounds for time;
400m ski
15 hang power snatch 65lbs

31/05/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

In a 4 minute window;
600m ski
ME calorie bike

Rest 2 minutes

In a 4 minute window;
600m row
ME burpees over the row

Rest 2 minutes

X 3 rounds each

29/05/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

Clean and Jerk complex W3:

-Empty bar warm up

- 3 Sets x 3 Reps of each at 'x' weight'
Clean Pull - Muscle clean - hang power clean - push press - split jerk

- 3 Sets x 3 Reps of each at 'x' weight'
Power clean - hang squat clean - split jerk

10 Minutes:
Build to a heavy:
Squat Clean + Front squat + Split jerk

27/05/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

E2MOM for 40 minutes:

1) Row 300m
2) 20 burpees to plate
3) 30 ab mat sit ups
4) ski 300m
5) 20 A jumps

31/05/2024

Vogue Fitness | RAK Ladies

WOD

Week 5 Squat:

E2:15 x 5:
Deload 5 reps @ 60%

Wod:

3 rounds for time with a partner:
30 Deadlifts 155/125lbs
30 calorie bike
60 crossovers OR 120 double unders

30/05/2024

Vogue Fitness | RAK Ladies

WOD

Pressing:

3 x 10 touch and go at light weight push press

Wod:

4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-

28/05/2024

Vogue Fitness | RAK Ladies

WOD

Accessory upper and lower:

3 sets:
12/12 DBL DB Bulgarian split squat
12 DBL DB RDL

3 Sets:
12/12 SA land mine kneeling press
12 barbell Pendlay rows

Wod:

10 minute EMOM
1) 60m farmers carry
20 Dball Walking Lunges 25lbs

Rest 2 minutes

10 minute EMOM
1) 10-15 T2B
2) 15 Wall balls 14lbs

30/05/2024

Vogue Fitness | RAK Mixed

WOD

Accessory uoper and lower:

3 sets:
12/12 DBL DB Bulgarian split squat
12 DBL DB RDL

3 Sets:
12/12 SA land mine kneeling press
12 barbell Pendlay rows

Wod:

10 minute EMOM
1) 60m farmers carry
20 Dball Walking Lunges 25lbs

Rest 2 minutes

10 minute EMOM
1) 10-15 T2B
2) 15 Wall balls 14lbs

28/05/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

3 x 10 touch and go at light weight push press

Wod:

4 sets (1 set is completing BOTH AMRAPs)
AMRAP 2 minutes
200m Run
Max Pull Ups in remaining time
-rest 1:00-
AMRAP 2 minutes
200m Run
Max Push Ups in remaining time
-rest 1:00-

27/05/2024

Vogue Fitness | RAK Mixed

WOD

Week 5 Squat:

E2:15 x 5:
Deload 5 reps @ 60%

Wod:

3 rounds for time with a partner:
30 Deadlifts 225/155lbs
30 calorie bike
60 crossovers OR 120 double unders

29/05/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

A) Snatch Balance - E2M x 4
3 reps @55/60/65/70%

B) Snatch Complex - E2M x 6 sets
Snatch high pull
High hang snatch
Low hang snatch (drop & reset)
Snatch

Strength
C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@65/70%

Choose a weight you can control and hold for a full 3 sec
And heavier than last week

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

27/05/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

A) Snatch Balance - E2M x 4
3 reps @55/60/65/70%

B) Snatch Complex - E2M x 6 sets
Snatch high pull
High hang snatch
Low hang snatch (drop & reset)
Snatch

Strength
C) Paused Overhead squat
3 sets x 3 reps with 3 sec pause at bottom
@65/70%

Choose a weight you can control and hold for a full 3 sec
And heavier than last week

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

31/05/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Teams of 3

25min AMRAP

P1 Max Distance Ski

P2 Time Keeper

3 Sandbag Cleans
3 Burpee Box Get Overs 40inch
10 Wall Balls

P3 Rest

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

30/05/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

For Max Calories

3mins Row 2mins Rest x 4

rest as needed

20s Assault Bike sprint 1min rest x 8

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

29/05/2024

Vogue Fitness | Marina Mall

Metcon

4 Sets

12 DB Bench Press
1 Lap KB Front Rack Carry
6/8 Strict Pull Ups
8 Sand Bag Rev Lunges (12slam ball)

Rest 2mins between sets

- Wa7sh Wednesday -

AMRAP 10
10 Push Ups
20 Double Unders
10 KB SDHP
20 Double Unders

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

28/05/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

Teams Of 2
5mins On 2 mins Off x 4

600m/500m Row
15 Synchro AB Mat Sit Ups
2 Rounds Single DB DT

AMRAP Toes to Bar remaining time

*Score total Toes to Bar

DT
12 Deadlifts
9 HPC
6 STOH

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

27/05/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
22/18 Cal Bike
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)

Scale Bike to something you can complete in 90s or less each round.

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

31/05/2024

Vogue Fitness | Marina Mall

CrossFit

"10MINS BUILD TO 1 REP MAX PUSH PRESS"

"For Time"

10-8-6-4
Dumbbell Thrusters
15/10 Cal Bike
Devils Press
15/10 Cal Bike

TC18

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

30/05/2024

Vogue Fitness | Marina Mall

CrossFit

"Front Squats"

8 Front Squats (add from last week)

into

12 DB Farmers Rev lunges

Go every 3 mins x 3

"AMRAP 16"

Teams of 2 IGYG FULL ROUNDS
8 Power Snatches (95/65 lb)
5 Burpee Box Jumps (24/20 in)

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

29/05/2024

Vogue Fitness | Marina Mall

CrossFit

"Teams of 2"

30min Window
3 Rounds
1000m/800m Row
200 Double Unders
50/40 Cal Ski

AMRAP distance Row remaining time

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

28/05/2024

Vogue Fitness | Marina Mall

CrossFit

"Weightlifting Complex"

EVERY 90S X 8

1 Clean Pull
1 Squat Clean
1 Jerk

Build to max loading 70%

"3 Rounds for Time"
6 Hang Power Cleans
9 Front Squats
12 OverBbar Burpees

RX 185/135

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

27/05/2024

Vogue Fitness | Marina Mall

CrossFit

"20mins Kipping Pull"
Gymnastic levels

Scaled:

- Beat Swings
- Kip Swings
- Kip Swings Half Pull Ups
- Banded Kip Swings
- Banded Kipping Pull Ups

Level 1:
- Kipping Pull Ups
- Kipping Chest to Bar Pull Ups
- Butterfly practice

RX:
- Butterfly Pull Ups
- Butterfly Chest to Bars
- Bar Muscle Ups

"Notes
- As we no longer have gymnastic class we will repeat this session over the next 4 weeks. The goal is to give you a chance to PRACTICE a new skill.
- If you are already proficient perform a EMOM or E90s and work on quality sets building some volume.

3 Rounds for Time of:

400-meter Row
15 Chest-to-Wall Handstand Push-Ups

Level 1 15 Kipping HSPU
Scaled 15 Box Pike HSPU

TC15

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

27/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 3/4

Back Squat TEMPO 32X1
1-1-1-1-1-1-1

*build each set

**perform a set every 2 minutes (7 sets)

"
"30-20-10
Back Squats (155/115)
*400m Run between sets

*barbell taken from the floor

**time cap: 16 minutes

***RX+ 185/125"

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

27/05/2024

Vogue Fitness | JLT

Metcon

"CONCEPT"

For Time

5 Rounds For Time

600/400m Row
30/21 Cal Echo Bike
20 Wallballs

-REST 1 MINUTE BETWEEN SETS-

TC: 35

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

27/05/2024

Vogue Fitness | JLT

CrossFit

PARTNER WOD

"ROW ROW ROW"

AMRAP 35

1500/1250mm Row
50 Burpees Over the Rower

1500/1250m Row
50 Pull Ups (C2B / PU)

1500/1250m Row
50 Box Jump Overs

1500/1250m Row
50 T2B

Remaining Time:

AMRAP YGIG

3 BMU / 6 Pull Ups
6 Burpees

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

26/05/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

EMOM 28
1 - 12/9 Cal Row
2 - 30/50 Double Unders
3 - 12/9 Cal Ski
4 - 5 DB Man Makers

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

02/06/2024

Vogue Fitness | Yas Marina

CrossFit

"IWT 3/4

With a partner

150 Wall Ball (20/14)
120/100 cal Row
100 Power Snatch (95/65)

*partition workout anyhow

**time cap: 30 minutes"

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

01/06/2024

Vogue Fitness | Yas Marina

CrossFit

"SATURDAY Sweat

In a 30 minute window

10 rounds:
15/9 cal AB
10 Chest to bar
5 Dual DB box step over (2x50/35)

- AMRAP in remaining time -

Cal Bike in remaining time"

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

26/05/2024

Vogue Fitness | Marina Mall

CrossFit

“Take a Lap”

4 Rounds:
40 Second Hanging L-Sit/Knee Tuck
2 Laps Meter Farmers Carry (50’s/35’s)
1 Minute Side Plank (Each Side)

Bike Sprints

EMOM 6
15s Assault Bike Sprint

Rest 3

EMOM 3
15s Assault Bike Sprint

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

31/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 3/4

Every 90s for 10 sets:
- alternate between

1. 1 Deadlift
2. 1 Strict Press

*build in weight each set

*use 2 seperate barbells "

"For time:
21-15-9
Deadlift (225/155)
HSPU / HR push up

*time cap: 10 minutes "

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

30/05/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

Every 7 minutes for 4 sets:
500/400m Ski
30/20 Cal Bike
20 Burpees"

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

29/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting 3/4

Every 90s for 6-8 sets:
1 Clean deadlift w/ 2s pause at knee
1 Low hang Power Clean
1 Front Squat

*build each set "
"EMOM for 15 minutes:
1. 12 Hang power clean (135/95)
2. Max Bar facing burpee
3. Rest"

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

28/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics 3/4

1x Max unbroken strict Ring Dip

-into-

EMOM for 5 minutes
30-50% of Max unbroken strict Ring Dip

*scaling: Push up or Banded Strict Ring Dip"
"AMRAP for 3 minutes:
20/15 cal AB
15 TTB
10 alt DB Snatch (70/50)

Rest 1 minute

x 3 sets

**start where you finished each set "

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

02/06/2024

Vogue Fitness | Yas Marina

Metcon

"10-9-8-7-6-5-4-3-2-1
Dual DB thruster (2x50/35)
TTB / Knee raise
Rest 3 minutes, then

1-2-3-4-5-6-7-8-9-10
Dual DB box step up (2x50/35 - 20"")
10-9-8-7-6-5-4-3-2-1
Burpee

*time cap: 30 minutes"

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

31/05/2024

Vogue Fitness | Yas Marina

Metcon

"3-4 sets:
30/22 cal Ski
20/15 cal AB
10 Dual DB devils press (2x50/35)

*rest 2 minutes after each set

**time cap: 30 minutes "

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

30/05/2024

Vogue Fitness | Yas Marina

Metcon

"In 4 minutes:
2:00 Row
Max cal AB

Rest 2 minutes

In 4 minutes:
2:00 AB
Max Distance Row

Rest 2 minutes

x 3 sets "

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

29/05/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 rounds:
1 Lap Dual KB farmer carry
30s Side plank (each side)

*time cap: 12 minutes

2. For time:
25 Pull up / Jumping pull up
50 KB swing
100 Double under / single under
50 KB swing
25 Pull up / Jumping pull up

*time cap: 16 minutes "

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

28/05/2024

Vogue Fitness | Yas Marina

Metcon

"AMRAP for 15 minutes
20/15 cal Row
20 Wall Ball

Rest 5 minutes

AMRAP for 15 minutes
20/15 cal Ski
20 Burpee "

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

27/05/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM for 10 minutes:
1. 15/12 Cal AB
2. 20 Dual DB S2OH

Rest 2 minutes

EMOM for 8 minutes:
1. 15/12 Cal AB
2. 15 Dual DB Power Cleans

Rest 2 minutes

EMOM for 6 minutes:
1. 15/12 Cal AB
2. 10 Dual DB Hang Clean & Jerk"

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

02/06/2024

Vogue Fitness | Al Ain Mixed

Metcon

33-27-21-15-9

KB Swing 24/16
Burpees

Every 3Mins. and 0:00 Complete

12/8 Cal Bike

TC : 30 Mins.

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

31/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 ROUNDS

1Min. Work

22/16 Cal Row

Rest 30sec

1:30 Work

10 KB Hang Clean 2x16/12
10 BJO
10 KB Thrusters

Rest 2

TC : 30 Mins.

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

30/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

AMRAP 30

100 DU/200 SU
30 TTB
14 Angel Press 50/35 (sync)
30/22 Cal Ski

TC : 30 Mins.

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

29/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 ROUNDS

8 Shuttle Run
6 DB Box Step Over 2x50/35
4/4 DB Renegade Row

On 20Mins. Complete

60 Sit Ups
50 Crunches
40 Alternating V-Up

TC : 30 Mins.

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

28/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

E3MOM

1. 12/8 Cal Bike
10 G-Squat 24/16
8 Pull Ups

2. 15/10 Cal Bike
15 Wall Balls 20/14

TC : 30 Mins.

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

27/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

4 ROUNDS

25/18 Cal Row
20 DB C&J 50/35
15/10 Cal Row
10 Burpee Over Rower
5 Wall Walk

TC : 30 Mins.

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

02/06/2024

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

0-10

2000m Row
Swap every 25 Wall balls

10-20

120/90 Cal Bike
Swap every 10 Burpee Box jump over

20-30

2000m Ski
Swap Every 15 Toes to bar

30-40

YGIG
10 Cal Bike until 120 Cal"

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

31/05/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina -Yas Marina
"HYROX Stamina - Intervals

Rest 2 between intervals

AMRAP 5

1) 700m/500m Ski
AMRAP Farmers Carry

2) 500m/400m Row
Max Box/Sled Push

3) 400m Run
AMRAP
10 Wall Balls
5 Burpees

4) 700/500m Ski
AMRAP
5 Air squats
10 Push ups"

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

30/05/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina

In Pairs

AMRAP 28

10 Calories*
10 Sync Goblet Squat (50/35lb)
2 Devils Press

20 Calories
12 Sync Goblet Squat (50/35lb)
4 Devils Press

30 Calories
14 Sync Goblet Squat (50/35lb)
6 Devils Press

*Every round add 10 calorie C2B, 2 Goblet Squat
and Devils Press"

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

29/05/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"HYROX

Doubles Workout

2 Rounds

800m Run together
100 Wallballs
100 Lunges
2000m SkiErg

TC: 40 mins"

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

28/05/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 3

400m Run Together

200/170 Cal Bike (P1+P2 YGIG)
15 Slam Ball (P3)

400m Run Together

150/110 Cal Bike
15 Slam Ball Lunge

400m Run Together

200/170 Cal Ski (P1+P2 YGIG)
12 Burpee Slam Ball Deadlift (P3)

400m Run Together

150/120 Cal Ski
12 Slam Ball Squat

400m Run Together

(50 min Cap)"

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

31/05/2024

Vogue Fitness | Yas Ladies

Metcon

"PARTNER WORKOUT

AMRAP x10 Mins
16 Cal Ski
20 Goblet Reverse Lunges
12 Burpees

Rest 3 Mins

AMRAP x10 Mins
16 Cal Ski
20 Pull-ups / Jumping Pull-ups
12 SA Devil Press

Rest 3 Mins

Finisher
FOR TIME
50 Cals
"
*P2 holds plank when not working"

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

30/05/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

EMOM x12
1- 8-15 Cal C2 Bike
2- 15-20 KBS
3- 15-20 V-Ups

Rest 3 mins

EMOM x12
1- 10-15 Box Jumps
2- 15 Sumo Deadlift High Pulls
3- 15 Hanging Knee Raises /
Turkish Sit Ups"

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

29/05/2024

Vogue Fitness | Yas Ladies

Metcon

"WARRIOR WEDNESDAY
In Pairs

800m Row
80 DB Reverse Lunges
80 Sit Ups
600m Row
60 DB Hang Clean & Jerk
60 Wallballs
400m Row
40 SA DB Thrusters
40 Burpees
—— Tie Break Time ——

AMRAP metre row in remaining time

30-35 Min Cap"

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

28/05/2024

Vogue Fitness | Yas Ladies

Metcon

"INDIVIDUAL

4-5 Rounds
400m Ski
12-16 DB Box Step Ups @ 2xDB
10-15 HR Push Ups / Banded push-ups

Rest 2 mins between rounds

*If class is busy, start on different movements
or waterfall style after the row.

35 Min Cap

*Aim to complete within 5 minutes"

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

27/05/2024

Vogue Fitness | Yas Ladies

Metcon

"INTERVALS

2 mins work / 60s rest x5
8 Cal Row
16 Air Squats
8 Slams

Rest 3 mins

2 mins work / 60s Rest x5
50 SUs / 25 DUs
12 DB Snatch

*Carry on where you finished each round.

31 Mins Total"

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

02/06/2024

Vogue Fitness | Yas Ladies

CrossFit

"CLEAN

EMOM x4
3 Power Cleans @ 6RPE

EMOM x4
2 Power Cleans @7RPE

EMOM x4
1 Power Clean @8RPE+"

"PARTNER WORKOUT

In 12 Min Window

Buy in: 60 Cal Row
AMRAP in remaining time...

20 Hang Power Cleans
10 Synchro Down Ups
20 TTB / V-Ups

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

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

31/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"PARTNER WORKOUT

AMRAP x10 Mins
16 Cal Ski
20 Goblet Reverse Lunges
12 Burpees

Rest 3 Mins

AMRAP x10 Mins
16 Cal Ski
20 Pull-ups / Jumping Pull-ups
12 SA Devil Press

Rest 3 Mins

Finisher
FOR TIME
50 Cals

*P2 holds plank when not working"

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

30/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY - SUMO DEADLIFT

TEST - Build to heavy 2
Every 90s x6-8
2 Sumo Deadlifts "

FOR TIME

Diane
21-15-9
Deadlifts
HSPU / HR Push Ups

(Aim: 8 Mins)
10 Min Cap

*Scaled option - Banded Push-ups
*Reduce reps for HSPU if necessary
15-12-9 / 12-9-6

L1- >85lb
L2- 105lb
L3- 125lb
Spicy- 155lb"

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

29/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING

Split Jerk Complex

EMOM x12
1- 3 Strict Press
2- 2 Push Press
3- 1 Split Jerk "

"
FOR TIME

3 Rounds
80 SUs / 40 DUs
20 S2OH
12 Bar over Burpees

15 Min Cap

*Aim to complete row in approx. 60s-1:15

L1- 35-45lb
L2- 65-55lb
L3- 75lb"

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

28/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"GYMNASTICS

Kipping / Butterfly Practice

15 minutes practice
- Hollow / Arch Positions
- Kip Swing
- Chin over bar Holds into Kip swing
- Kipping box drills
- Butterfly box drills (if advanced enough)

Circuit if class are not at the level for pull-ups

3 Rounds
12 PVC Pipe Pull-downs @3030
10 DB Z-Press
20-30s Hollow / Tuck Hold"

"
INTERVALS

In 2 Min Window:
'x' Pull-ups
Max Cal Bike

Rest 2 Mins

10-15 Cal Bike
Max Pull-ups

Rest 2 Mins
x2

*You decide on the number of pull-ups, but
no more than 60s work.

15 reps if jumping pull-ups"

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

27/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"BACK SQUAT

Every 2 min x5
5 Back Squats @ 31X1
*Build to a heavy
Then 2x5 @ No Tempo -20%

(14 mins total)"

"
EMOM

EMOM x12 Mins
1- 8-12 Cal Ski
2- Max Wallballs
3- Rest

Score - Number of wallballs over rounds"

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

31/05/2024

Vogue Fitness | Al Raha

WOD

VO2

16 Min EMOM

1) 8-10 Dual DB Clean and Jerks
2) 15/12 Cal Bike
3) Max Push ups
4) Rest

Rest 2

16 Min EMOM

1) 15 Slam Balls
2) 15/12 Cal Row
3) Max Toes-to-Bar / V-Ups
4) Rest

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

29/05/2024

Vogue Fitness | Al Raha

WOD

HYBRID

MIKOS TRIANGLE

1) Row
2) Ski
3) Bike
4) Rest

* Pick a number of calories to achieve whilst
on each station and try to stick with
this throughout therefore you will achieve the
right stimulus. Depending on how your body
is feeling choose a hard number if you want to
push. Key here is not a big drop off."

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

28/05/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

For Quality
3 Rounds
10 Floor Press
14 Renegade Row
20 Bent Over Banded Rows/10 Strict Pull up
-rest 1:1 Between Rounds-

TC: 10 mins

""Lawson""

For time:
50 Dumbbell Push Presses
50 Box Jumps
50 Dumbbell Front Squats
50 Sit-Ups
50 Dumbbell Thrusters

TC: 22 mins

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