WOD

VOGUE FITNESS WOD

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Choose Program:

Choose Date:

Vogue Fitness | Yas Marina

Metcon

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

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

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

Vogue Fitness | Yas Marina

Metcon

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

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

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

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

10 Min Cap"

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

Vogue Fitness | Yas Marina

CrossFit

"Teams of 3

Back Squats

Every 3:00 x 4

8 Reps @ 60-70% of 1RM

Superset with:

12 Dual DB Reverse Lunges

“Malaka”

2 Min ON / 2 Min OFF x 4

21/16 Cal Row
AMRAP
Thrusters @ 95/65

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

Vogue Fitness | Al Ain Mixed

Speciality

- Gymnastics -

* Butterfly
*Ring Dip
* Pistol

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

Vogue Fitness | Al Ain Mixed

Speciality

- Olympic Weightlifting -

* Clean Deadlift
* Hang Squat Clean
* Full Squat Clean

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

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

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

Core

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

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

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

Core

3 Rounds:

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

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

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 4:30pm class

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

*Aim for consistent calories

Vogue Fitness | Marina Mall

Speciality

-GYMNASTICS-

05/03 Handstand Walking

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

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

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

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

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

Vogue Fitness | JLT

CrossFit

Gymnastics

EMOM 12

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

“The Devil Wears Prada”

6 Rounds For Time:

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

TC: 16 Min

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

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

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

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

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

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

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

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

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

Vogue Fitness | JLT

Metcon

“Bert”

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

TC: 50 Min

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

Vogue Fitness | JLT

CrossFit

“Double Trouble”

- Wa7sh Wednesday -

5 sets

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

Rest 1:1

TC17

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

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

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

AMRAP (with a Partner) in 20 minutes

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

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

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

4 Rounds

AMRAP 5

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

Rest 2

Odd rounds work down

Even rounds work up

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

Vogue Fitness | Yas Marina

CrossFit

"24.2

TBA"
"OPTIONAL FINISHER

TBA"

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

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

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

*rest 2 minutes

x 5 sets "

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

Vogue Fitness | RAK Mixed

Gymnastics Volume:

Alt EMOMx14
1 - Toes to bar
2 - Handstand Hold

Wod:

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

Vogue Fitness | Yas Marina

CrossFit

"Weightlifitng

10 minutes to build to a heavy single
Hang Snatch

-then-

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

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

Vogue Fitness | RAK Mixed

WOD

Upper body:

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

Wod:

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

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics

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

*time cap: 16 minutes"

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

Vogue Fitness | RAK Mixed

WOD

Squat Snatch:

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

Power clean and jerk:

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

Wod:

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

Rest 2 minutes

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

Vogue Fitness | Yas Marina

CrossFit

"Strength

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

*building to a heavy single

**perform a set every 2 minutes "

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

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

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE - 5:30pm

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

Deadlift speed reps:

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

Wod:

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

Rest 2 minutes

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

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

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

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

X3 rounds of each ALT.

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Body building circuit:

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

Vogue Fitness | RAK Ladies

Metcon

Bootcamp 10:30am

Tabata:

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

Vogue Fitness | Marina Mall

5 x 3

Go every 2:30

RANDY

75 power snatch for time 75/55

TC10

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

Vogue Fitness | Rabdan

WOD

ADRENALINE
Pull up Focus

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

Max set of Strict Pull-ups

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

""Eros""

4 Rounds

15 wall balls
15 pull ups
15 wall balls

Rest 2 mins

Vogue Fitness | Rabdan

WOD

MAYHEM
""Banjo""

Team of 2 IGYG

200 Cal Row
EVERY swap 10 Synchro Plate Ground to
overhead

150 Push ups
EVERY swap 10 synchro situps

100 V ups
EVERY swap 15 synchro DB Push press

50 Cal Ski
EVERY swap 2 Syncro wall walks

TC: 34 mins

Vogue Fitness | Rabdan

WOD

HYBRID
""Back with a Bang""

5 Rounds

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

TC:32 mins

Vogue Fitness | Rabdan

WOD

UNITE
Strength

Every 90s x 6

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

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

""Tag you're it""

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

TC: 25 mins

Vogue Fitness | Rabdan

WOD

MAYHEM
""Swapsies""

Team of 2

7 Rounds

EMOM 2

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

Rest 2 Mins

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

Rest 2 Mins
x2

(22 Mins Total)

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

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

Vogue Fitness | Yas Ladies

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

10 Rounds (5 Each) YGIG Per Round

6-4-2
Power Cleans
Front Squats

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

Buy out- Max Metre Row

(30 Min Cap)

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

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

Vogue Fitness | Yas Ladies

CrossFit

WEIGHTLIFTING

Snatch

EMOM x6
High Hang Power Snatch +
Hang Squat Snatch

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

Rest 2 Mins
x3

(18 Mins Total)

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

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

Vogue Fitness | Yas Ladies

CrossFit

GYMNASTICS
Team Workouts

10-15 Min Skills Practice

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

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

With a partner

"PEACHY SATURDAY 4.0 "

Every 3 Mins X 5

Barbell Back Rack Revese Lunges

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

Superset with:

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

"ME GUSTA"

EMOM 20

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

Vogue Fitness | Yas Ladies

CrossFit

CROSSFIT OPEN 24.1

All Morning + Evening CrossFit open Classes"

Optional Finisher

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

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

Vogue Fitness | Al Raha

WOD

ADRENALINE

WOD

MAYHEM

""The CIA Seven""

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

TC:30 mins

Vogue Fitness | Al Raha

WOD

CrossFit Open 24.1

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

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

Vogue Fitness | RAK Ladies

WOD

Open workout 24.1;

For time:

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

15 Minute time cap.

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

7 ROUNDS

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

TC : 30 Mins.

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

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

ACCESSORIE/SKILL

ANNIE

50-40-30-20-10

DU
Sit Ups

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

WOD

AMRAP

Open 19.1

19 Wall Balls 20/14
19/14 Cal Row

TC : 15 Mins.

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

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

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

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 16

CrossFit

GYMNASTICS/ INTERVALS

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

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

WOD

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

18-12-6
DB Snatch 35

10m HSW/ 3 Wall Walks

TC: 10Mins.

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

Vogue Fitness | Al Ain Ladies

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

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

-Rest 5 Mins-

Teams of 2

0-10 minutes

Endurance - YAS Marina
"Teams of 3

400m run together

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

400m run together

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

"Morning Movement"

(Partner Workout)

AMRAP 40

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

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

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

Remaining Time:

Max Cal Row

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

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

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.2

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

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

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

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

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

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

Vogue Fitness | Al Ghadeer

WOD

UNITE

Skill
Squat Clean Workshop

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

20 min AMRAP

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

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

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill
Handstand Coaching

INDIVIDUAL WOD

6 Rounds For Time

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

TC 18 min

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

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

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

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

TC: 30 minutes

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

Vogue Fitness | JLT

Metcon

"Functional Mixer Remix "

EMOM 40

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

Vogue Fitness | JLT

CrossFit

"PUSH JERKS

4-4-3-3-2-2

Every 1:30 X 6

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

Build up to a Heavy set of 2 Reps

"Heart Broken"
(Partner Workout)

Buy in:

400m Run With the KB

18-15-12-9-6-3

Syncro KB Swings 24/16kgs
Syncro Sit Ups

Cash Out: 200m Run

TC: 18

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

Vogue Fitness | JLT

CrossFit

Clean

Every 1:30 x 6

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

Build to AHAFA

“LoverBoy”

AMRAP 20

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

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

29/02/2024

Vogue Fitness | Stamina

Stamina

Thurs-Rox

In pairs (YGIG unless stated otherwise)

Buy In: 2k Row / 1.8k Row

2 Rounds

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

Buy out: 800m run together

TC: 32 mins

29/02/2024

Vogue Fitness | JLT

Metcon

"Functional Mixer Remix "

EMOM 40

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

29/02/2024

Vogue Fitness | JLT

CrossFit

"PUSH JERKS

4-4-3-3-2-2

Every 1:30 X 6

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

Build up to a Heavy set of 2 Reps

"Heart Broken"
(Partner Workout)

Buy in:

400m Run With the KB

18-15-12-9-6-3

Syncro KB Swings 24/16kgs
Syncro Sit Ups

Cash Out: 200m Run

CrossFit

24.1

For time:

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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

01/03/2024

Vogue Fitness | JLT

CrossFit

"Morning Movement"

(Partner Workout)

AMRAP 40

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

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

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

Remaining Time:

Max Cal Row

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

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

02/03/2024

Vogue Fitness | JLT

CrossFit

"PEACHY SATURDAY 4.0 "

Every 3 Mins X 5

Barbell Back Rack Revese Lunges

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

Superset with:

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

"ME GUSTA"

EMOM 20

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

03/03/2024

Vogue Fitness | RAK Mixed

WOD

Squat Snatch:

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

Power clean and jerk:

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

Wod:

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

Rest 2 minutes

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

03/03/2024

Vogue Fitness | JLT

CrossFit

"VIEWS"

Buy in : 1200m Run

3 Rounds:

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

Cash Out: 1200m Run

04/03/2024

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

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

Core

Metcon

“Bert”

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

TC: 50 Min

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

04/03/2024

Vogue Fitness | JLT

CrossFit

“Double Trouble”

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

Then:

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

TC: 40 Min

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

04/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

Metcon

Bootcamp 10:30am

Tabata:

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

04/03/2024

Vogue Fitness | Marina Mall

CrossFit

Pulling Strength Week 2

Weighted Pull ups

5 x 3

Go every 2:30

RANDY

75 power snatch for time 75/55

TC10

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

04/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Swapsies""

Team of 2

On Minute 0 and after every round 400m run
together

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

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

TC: 30 minutes

04/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

E3MOM

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

(Work your way back up on next round)

TC: 30 Mins.

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

04/03/2024

Vogue Fitness | Yas Marina

Metcon

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

*rest 2 minutes

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

*rest 2 minutes

x2"

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

04/03/2024

Vogue Fitness | Yas Ladies

Metcon

In 2 Min Window
15 Cal Bike
Max Burpee Box Jumps

Rest 1 Min
x4

(12 Mins Total)

Rest 3 Mins

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

Rest 1 Min
x4

(12 Mins Total)

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

5 Min Cap"

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

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

From 10-15

Establish a 1RM Power Snatch

TC : 15 Mins.

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

04/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

E3MOM

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

(Work your way back up on next round)

TC:30Mins.

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

04/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatches

6-6-4-4-2-2

WOD

AMRAP 10

Open 16.3

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

From 10-15

Establish a 1RM Power Snatch

TC:15Mins.

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

04/03/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"Lower Focus

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

B) EMOM 15

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

C) AMRAP 10

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

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

04/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

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

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

TC: 30 minutes

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

05/03/2024

Vogue Fitness | Al Ain Mixed

Speciality

- Olympic Weightlifting -

* Clean Deadlift
* Hang Squat Clean
* Full Squat Clean

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

05/03/2024

Vogue Fitness | JLT

Metcon

“Fight Gone Bad”

3 Rounds For Total Reps In 17 Min

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

Core

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

05/03/2024

Vogue Fitness | Marina Mall

Speciality

-GYMNASTICS-

05/03 Handstand Walking

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

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

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

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

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

05/03/2024

Vogue Fitness | JLT

CrossFit

Gymnastics

EMOM 12

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

Fron the Rack 15mins

Build to heavy for complex

1 Front Squat + 1 Jerk

Every 2 x 5
25 Wall Balls
Max Cal Row

Score Cal Row

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

05/03/2024

Vogue Fitness | Rabdan

WOD

UNITE
Strength

Metcon

Individual Workout

For Time

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

Rest 2 Mins

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

Rest 2 Mins

AMRAP in remaining time...

20 DB Russian Twists
15
10 Kick Back Burpees

30 Min Cap"

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

05/03/2024

Vogue Fitness | Yas Ladies

CrossFit

BOOTY DAY

""EMOM x10
3 Back Squats""

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

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

05/03/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 9

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

""Time Flies""

EMOM 20

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

05/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIE/SKILL

ANNIE

50-40-30-20-10

DU
Sit Ups

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

WOD

AMRAP

Open 19.1

19 Wall Balls 20/14
19/14 Cal Row

TC : 15 Mins.

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

05/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

3 Rounds

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

TC:30Mins.

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

05/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

ACCESSORIE/SKILL

"ANNIE"

50-40-30-20-10

DU
Sit Ups

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

WOD

AMRAP

Open 19.1

19 Wall Balls 14
14 Cal Row

TC: 15Mins.

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

05/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 3

400m run together

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

400m run together

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

400m run together

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

400m run together

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

400m run together

(50 min cap)"

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

05/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill
Handstand Coaching

INDIVIDUAL WOD

6 Rounds For Time

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

TC 18 min

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

05/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Skill: Double Under Coaching (10mins)

INDIVIDUAL WOD

AMRAP 7

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

Rest 3

AMRAP 7

5 KB Goblet Squat
10 KB Clean & Jerk
15 DU

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

06/03/2024

Vogue Fitness | JLT

Metcon

"Partner WOD"

Buy In: Lake Run

Cash Out: Lake Run

TC: 45 Min

06/03/2024

Vogue Fitness | JLT

CrossFit

Back Squats

Every 3:00 x 4

8 Reps @ 60-70% of 1RM

Superset with:

12 Dual DB Reverse Lunges

“Malaka”

2 Min ON / 2 Min OFF x 4

21/16 Cal Row
AMRAP
Thrusters @ 95/65

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

06/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

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

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

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

06/03/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 sets

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

Speciality

OLY LIFTING CYCLE - 5:30pm

CrossFit

Deadlifts Week 3:

5 x 1 x 80%

Go every 90s

""From the Ground Up""

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

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

06/03/2024

Vogue Fitness | Rabdan

WOD

HYBRID
""Back with a Bang""

5 Rounds

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

TC:32 mins

06/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

7 Rounds

EMOM 2

CrossFit

GYMNASTICS
Team Workouts

10-15 Min Skills Practice

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

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

With a partner

70 Box Jump Overs
24 Cal Bike

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

50 Burpee to target
24 Cal Bike

40 HSPU / DB S2OH
24 Cal Bike

(20 Min Cap)"

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

06/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""PD Savage""

With a Partner

3 Rounds

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

TC:30 mins

06/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SMASH IT!

TEAM OF 2

Every 10Mins. Complete

2 ROUNDS

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

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

TC : 30 Mins.

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

06/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

7 Rounds

EMOM 2

1. 6 Shuttle Run
12 KB Swings 16

2. 6 Shuttle Run
12 Down Ups

Rest 2 min Then Repeat

TC: 30Mins.

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

06/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

Every 10min Complete

2 Rounds

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

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

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

06/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

In Pairs

3 sets
3 MIN AMRAP's
90s rest

A) 1100/900m C2B
Max partner wall balls

B) 1100/900m C2B
Max wall ball situps

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

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

06/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Skill
Squat Clean Workshop

(10 mins)

PARTNER WOD

CrossFit

"CARDIO Club

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

*rest 2 minutes

x 5 sets "

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

07/03/2024

Vogue Fitness | Marina Mall

CrossFit

"3 Rounds, For Calories in 34 minutes"

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

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

07/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Banjo""

Team of 2 IGYG

Metcon

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

Rest 2 Mins

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

Rest 2 Mins
x2

(22 Mins Total)

Finisher - EMOM x10
30s Max Cal Row
"

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

07/03/2024

Vogue Fitness | Yas Ladies

CrossFit

WEIGHTLIFTING

Snatch

EMOM x6
High Hang Power Snatch +
Hang Squat Snatch

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

Rest 2 Mins
x3

(18 Mins Total)

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

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

07/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Daniel""

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

TC: 25 mins

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

07/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

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

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

WOD

9-6-3

B-MU/ x2 Pull Ups

18-12-6
DB Snatch 50/35

10m HSW/ 3 Wall Walks

TC : 10 Mins.

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

07/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

AMRAP

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

TC: 30Mins.

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

07/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

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

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

WOD

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

18-12-6
DB Snatch 35

10m HSW/ 3 Wall Walks

TC: 10Mins.

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

07/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

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

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

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

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

07/03/2024

Vogue Fitness | Stamina

Stamina

"Individual Workout" -JLT

2 Rounds
400m run
500m/400m Row

Straight into

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

Straight into

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

Buy out: 100 Wall Balls

TC: 35 mins

07/03/2024

Vogue Fitness | JLT

CrossFit

"Clean"

Every 1:30 x 6

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

Build to AHAFA

“LoverBoy”

AMRAP 20

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

08/03/2024

Vogue Fitness | Yas Marina

Metcon

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

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

08/03/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

Nothing Crazy

Amrap 20

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

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

08/03/2024

Vogue Fitness | Yas Marina

CrossFit

"24.2

TBA"
"OPTIONAL FINISHER

TBA"

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

08/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

10-1
Angel Press 2 x 50/35

4 Farmers Carry
6/6 OH Lunge 50/35

TC: 30 Mins.

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

08/03/2024

Vogue Fitness | Yas Ladies

Metcon

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

Rest 3 Mins between sets

GO HARD - GO FAST!

25-30 Min Cap

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

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

08/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

10-1
Angel Press 2 x 35

4 Farmers Carry
6/6 OH Lunge 35

TC: 30Mins.

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

08/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
"Individual Workout

2 Rounds
400m run
500m/400m Row

Straight into

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

Straight into

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

Buy out: 100 Wall Balls

TC: 35 mins"

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

08/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.2

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

08/03/2024

Vogue Fitness | Marina Mall

CrossFit

24.2

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

300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

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

08/03/2024

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

08/03/2024

Vogue Fitness | Al Raha

WOD

CROSSFIT OPEN 24.2

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

300M ROW
10 DEADLIFTS
50 DOUBLE UNDERS

08/03/2024

Vogue Fitness | Rabdan

WOD

CROSSFFIT OPEN 24.2

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

300M ROW
10 DEADLIFTS
50 DOUBLE UNDERS

09/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Teams of 3

AMRAP x30

Max Calorie Bike

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

P2 is the time keeper"

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

09/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

20 HSPU/30 Pike (2Mins. Cap)

EMOM 5
10/7 Cal Bike

On The 5Mins. Mark Complete

20 HSPU/30 Pike (3min Cap)"

WOD

Every 5Mins. Complete

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

TC : 15 Mins.

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

09/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats
"Every 3 Min x 4"

8/8 Back Rack Bulgarian Split Squats

Superset with:

8/8 Back Rack Step Ups

"AMRAP 16"

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

09/03/2024

Vogue Fitness | JLT

CrossFit

Every 3 Min x 4

8/8 Back Rack Bulgarian Split Squats

Superset with:

WOD

ADRENALINE
Pull up Focus

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

Max set of Strict Pull-ups

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

""Eros""

4 Rounds

15 wall balls
15 pull ups
15 wall balls

Rest 2 mins

10/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

27-21-15-9-3

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

TC: 30 Mins.

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

10/03/2024

Vogue Fitness | Yas Ladies

CrossFit

TEAM BB WORKOUT
Clean & Jerk"

In Pairs

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

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

10 Rounds (5 Each) YGIG Per Round

Endurance - Yas Marina
"Sunday Stamina

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

-Rest 5 Mins-

Teams of 2

0-10 minutes

2500m/2000 row

10-20 minutes

6 rounds
20 partner wall balls
30 partner situps

20-30 mins

2500m/2000m ski

30-40 mins

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

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

10/03/2024

Vogue Fitness | JLT

CrossFit

Sunday Service

"E2MOM for 32 Mins"

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

10/03/2024

Vogue Fitness | JLT

CrossFit

E2MOM x 32

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

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

10/03/2024

Vogue Fitness | Marina Mall

CrossFit

AMRAP x 24 MINUTES

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

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

11/03/2024

Vogue Fitness | Yas Marina

WOD

MAYHEM

PARTNER WOD

YGIG , Share however

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

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

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

TC:30 mins

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

11/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

3mins Work : 2mins Rest

15 Cal Ski
15 DB Thrusters 2x20
AMRAP Burpee BJO

(60 BBJO)

TC: 30 Mins.

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

11/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

TEAM OF 2

(YGIG)

12 Rounds

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

TC: 30 Mins.

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

11/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Snatch
+
OHS

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

WOD

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

20 Snatches
20/15 Cal Bike
20 TTB

10 OHS
10 Power Snatches
10 Bike
10 TTB

TC:15Mins.

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

11/03/2024

Vogue Fitness | Stamina

Stamina

Bulletproofing - Yas Marina
"A) Lower Strength

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

B) AMRAP 10

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

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

TC:16 mins"

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

11/03/2024

Vogue Fitness | Stamina

All Morning Classes + Evening CrossFit Classes"

Optional Finisher
'Durante Core'

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

1 minute Rest

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

11/03/2024

Vogue Fitness | Yas Ladies

Metcon

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

Rest 1 Min

In 2 Mins
10-15 Cal Bike
Max Slams

Rest 1 Min

In 2 Mins
20 Wallballs
Max DB Hang Snatch

Rest 2 Mins
x3

(29 Mins Total)"

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

11/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM

“Hot Rod”

With a Partner

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

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

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

TC:25 mins

11/03/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

“Fender Bender”

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

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

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

800m Run Together

11/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength

Back Squat

5x6 at 65%

*perform a set every 2 minutes

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

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

11/03/2024

Vogue Fitness | Marina Mall

CrossFit

Pulling Strength Week 3

Weighted Pull Ups

8 X 1

BUILD TO HEAVY FOR THE DAY

5 Sets

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

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

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

11/03/2024

Vogue Fitness | Marina Mall

Metcon

"- Monster METCON Monday -"

5min Rope Skills Ladder

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

EMOM x 20 MINUTES

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

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

11/03/2024

Vogue Fitness | JLT

CrossFit

“BarBella”

Buy in: Lake Run

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

*10 Synchro Burpees

40 Front Squats
30 Pull-Ups
40 Thrusters

*10 Synchro Burpees

40 Hang Squat Cleans
30 Chest To Bar
40 G2OH

*10 Synchro Burpees

Cash Out: Lake Run

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

11/03/2024

Vogue Fitness | JLT

Metcon

“WHITTEN”

5 Rounds For Time:

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

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

11/03/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

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

Main Work

b) Barbell Cycling technique and timing drills
10 min

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

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

11/03/2024

Vogue Fitness | Al Ain Ladies

WOD

BOOTCAMP DAY 1

" LOWER BODY "

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

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

AEROBIC CAPACITY 8:30pm class

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

*Aim for consistent calories
*More than last week

12/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HANDSTAND STRENGHT
EMOM x 9

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

INDIVIDUAL WOD

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

TC: 18 mins

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

12/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

3 Rounds

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

2 Rounds

40 Cal Bike
40 KB Swings 16
30 Wall Balls 14

1 Round

80 Cal Bike
100 Wall Balls 14

TC: 30 Mins.

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

12/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

EMOM 6

Option 1
10 Cal Row

Option 2
7 Cal Row

B-MU

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

WOD
3 Rounds

15 Cal Row
15 Deadlifts 155
10 Burpee Over Bar

Remaining time AMRAP

B-MU/C2b/Pull Ups

TC: 12 Mins.

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

12/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 6

Option 1
15/10 Cal Row

Option 2
10/7

B-MU

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

WOD

3 Rounds

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

Remaining time AMRAP

B-MU/C2b/Pull Ups

TC: 12Mins.

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

12/03/2024

Vogue Fitness | Stamina

Rest 3 Mins

CrossFit

"Gymnastics

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

“Girls Party”

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

-Rest 5 Min-

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

-Rest 5 Min-

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

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

12/03/2024

Vogue Fitness | JLT

CrossFit

"Gymnastics"

EMOM 12

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

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

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

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

3 sets: 20 hollow rocks

EMOM x 5: HS kick up walk to wall

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

3 sets: 20 banded standing lat push downs

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

12/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Tight and toned:

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

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

12/03/2024

Vogue Fitness | Al Ain Ladies

WOD

- BootCamp -

4Rounds

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

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

Ski Interval 8 Mins.
7/8 Cal Ski

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

13/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Build To Heavy 3
Squat Clean

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

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

18 Min Time cap

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

13/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

5 Rounds

2mins Stations

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

TC: 30 Mins.

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

13/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Snatch
+
OHS

CrossFit

GYMNASTICS

10-15 Mins Skill practice of TTB

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

"
IN PAIRS:

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

(16 Min Cap)

Rest 3 Mins

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

(14 Min Cap)

(30 Min Cap)

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

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

13/03/2024

Vogue Fitness | Yas Ladies

Metcon

WARRIOR WEDNESDAY!
IN PAIRS

Buy in- 1000m Ski

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

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

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

30-32 Min Cap"

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

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

13/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Deadlifts Week 4"

5 x 5 x 75%

Go every 2mins

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

♀ 24-inch box
♂ 30-inch box

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

13/03/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

Speciality

OLY LIFTING CYCLE - 8:30pm ONLY

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

Squat Clean:

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

Power snatch + OHS:

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

13/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Zone 2 Engine:

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

6 rounds.

13/03/2024

Vogue Fitness | JLT

CrossFit

"Back Squats"

Every 3:00 x 4

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

Superset with

10 DB Step Ups

"TRIPLE B”

AMRAP 21

YGIG Sprints With A Partner

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

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

TC: 18 Mins.

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

14/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ACCESSORIES/SKILLS

4 Rounds

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

WOD

3 Sets

Every 6min complete

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

TC: 18Mins.

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

14/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

3 ROUNDS

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

Metcon

FOR TIME!

30 Cal Bike

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

into...
30 Cal Bike

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

into...
30 Cal Bike

Metcon

- Thursdays Intervals -

EMOM x 20 MINUTES

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

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

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

14/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Lego Land"

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

TC25

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

14/03/2024

Vogue Fitness | RAK Mixed

WOD

Cardio:

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

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

14/03/2024

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

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

14/03/2024

Vogue Fitness | JLT

Metcon

"CLIMB”

5-10-15-20-25

Cal Row
Cal Bike
Sit-Ups

*200m Run After Each Set

-Rest 2 Min-

25-20-15-10-5

Cal Ski
Burpees
V-Ups

*200m Run After Each Set

14/03/2024

Vogue Fitness | JLT

CrossFit

"Clean Complex"

Every 1:30 x 8

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Build To A Max

“Killing Eve”

For Time:

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

TC:9 Mins

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

14/03/2024

Vogue Fitness | Stamina

Stamina

"HYROX Stamina" -JLT

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

TC:35 min

14/03/2024

Vogue Fitness | Al Ain Ladies

WOD

CORE SCULPT BOOTCAMP DAY 4

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

( REST 1Min. )

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

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

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

15/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

OPEN 24.3

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

15/03/2024

Vogue Fitness | Al Ain Ladies

Metcon

1600m Ski

But E2MOM and 0:00 complete

10 Slamballs 20
4 Laps Shuttle Run

TC: 30 Mins.

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

15/03/2024

[ x2 ]

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

15/03/2024

Vogue Fitness | Al Raha

WOD

CrossFit Open 24.3

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

Rest 1 minute, then:

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

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

16/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 10

1. 40sec Plank

2. 200/150m Ski

WOD

AMRAP

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

TC: 15Mins.

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

16/03/2024

Vogue Fitness | Yas Marina

CrossFit

"PARTNER CHIPPER

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

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

16/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats

"Every 3 Min x 4"

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

Superset With:

15-20 Banded Hamstring Curls

“FERRARI”

3 Rounds For Time:

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

TC: 20 Min

16/03/2024

Vogue Fitness | JLT

CrossFit

Every 3 Min x 4

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

Superset With:

15-20 Banded Hamstring Curls

“FERRARI”

3 Rounds For Time:

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

TC: 20 Min

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

17/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

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

TC: 30Mins.

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

17/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

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

-Rest 5 Mins-

Partner Workout

800m run together

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

800m run together

"Weightlifitng

CrossFit

“ROXY”

Partner Wod

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

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

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

TC: 45 Min

17/03/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“ROXY”

Partner Wod

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

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

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

TC: 45 Min

17/03/2024

Vogue Fitness | Marina Mall

Metcon

"40s work 20s x 32 "

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

**Alternate each round**

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

17/03/2024

Vogue Fitness | Marina Mall

CrossFit

"4 Sets RPE 7"

8 Pendlay Rows
8 DB Z Press

Rest 2 between sets

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

TC15

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

17/03/2024

Vogue Fitness | JLT

Speciality

Olympic Lifting

Clean and Jerk

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

18/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

For Time

100/80 calorie Assault Bike

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

Cash-Out:
100/80 calorie Assault Bike

TC: 30 mins

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

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

18/03/2024

Vogue Fitness | Al Ain Mixed

WOD

MAYHEM
""Linchpin""

4 rounds for time

21 Wall ball 20/14
18 Pull ups
15 Kettlebell Swings
12 Handstand Push Up

On 0:00 and every 5:00
400m run

TC: 30 Mins

18/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

3 mins On 2 mins Off x 6

A) 2 Rounds
15 Ab Mat Sit ups
20 Air Squats
Max Cal Ski

B) 2 Rounds
10 Sand bag Cleans
10 Toes to Bar
Max Cal Bike

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

18/03/2024

Vogue Fitness | Marina Mall

CrossFit

"Every 90s x 8 "

2 Squat Clean and Jerks

Build to RPE 8

Holy Water

"Teams of 2 For Time"

30 Clean and Jerks
1000m/800m row
30 Clean and Jerks

TC. 14

RX 155/105lbs

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

18/03/2024

Vogue Fitness | JLT

CrossFit

“Eazy-E”

Running Clock:

0:00-10:00
“Cindy”
(YGIG)

5 Pull-Ups
10 Push-Ups
15 Airsquats

BOOTCAMP "DAY 8"

//3 Min Jog//

*CIRCUIT 1*

*EMOM 12*

"BANDED"
Min 1 > Forward Leg Press 10/10
Min 2 > Side Leg Raises 10/10
Min 3 > Glute Bridges Alt 10/10

*CIRCUIT 2*

E2Min

(1) 20 x KB Romanian DL (12kg) or 8
* Max Calve Raises

(2) 18 X KB Romanian Dl (16kg)
* Max Run on Plate

(3) 16 x KB Romanian DL (24)kg
* Max Shuffle Kicks

Repeat 2 Times

EMOM 5:
Max Burpee Kicks Backs

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

18/03/2024

Vogue Fitness | RAK Mixed

WOD

Week 1:

"EMOM 36"

1. 8 Shuttle Runs
2. 2 Rope Climbs
3. 12/8 Cal Bike
4. 15-20 KB Goblet Squats
5. 12/8 Cal Ski
6. 3 Wallwalks

19/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

HANDSTAND STRENGHT
3 Rounds For Quality

3 Strict HSPU
4 L-Sit DB Press
50 Shoulder Taps

INDIVIDUAL WOD

8 Rounds For Time:

50 Double Unders
10 DB Clean & Jerk 50/35#

TC 16 min

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

19/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Endurance - YAS Marina

Team of 3
-
400m run together
-
200/170 cal bike
+
15 Rounds
12 dumbell snatch
12 dumbell lunges
-
400m run together
-
200/170 cal row
+
15 rounds
12 dumbell clean and jerk
12/12 jumping lunges
-
400m run together
-
200/170 cal bike
+
15 rounds
12 Goblet Squat
12 kickback burpee
-
AMRAP BIKE UNTIL 45 mins"

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

19/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Complex

2 Rounds
4 Pull ups + 4 TTB

1 Rounds
6 TTB + 4 Pull Ups

WOD
10 Rounds

1. 7 Cal Ski
5 Pull Ups

2. 7 Cal Ski
5 TTB

TC: 15 Mins.

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

19/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

3mins Work : 2mins Rest

100 Skipping/ 50 DU
16 DB Snatch 50/35
AMRAP BJO

TC: 30 Mins.

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

19/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Complex

2 ROUNDS

4 Pull ups + 4 TTB

1 ROUND

6 TTB + 4 Pull Ups

WOD

UNITE

Strength

EMOM 8
A) 12 Seated Z Press
B) 30s max strict pull up

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

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

1 set: Max Hollow hold
Rest 2 minutes

3 sets: 3-6 plank walk outs on rower

EMOM x 5: HS kick up walk to wall

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

3 sets: 5-8 Arch activations on foam roller and plate

EMOM x 3: 3 hip to bar + 1 turnover (low bar OR banded on rig)
EMOM x 3: 3 jumping bar muscle ups
EMOM x 3: BMU assisted attempts??

19/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Tight and toned:

5 Rounds for quality:
10 Medball Medball V ups
10/10 Medball Rotational Throws
10 Stiff leg deadlifts
10 Medball Tucks
16 Alt DB Floor press
60s rest

Upper body tabata:
20s on 10s off x 10 rounds for each exercise:
Deadhang
Empty barbell hang cleans
Handstand hold
Empty barbell push press
Slam balls

19/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 alt KB goblet box step up
8-10 Strict pull up (add bands if needed)

*rest 1 minute between sets

**time cap: 12 minutes

2. For time
40-30-20
Wall Ball (20/14)
Box jump over (24/20)

*time cap: 15 minutes"

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

19/03/2024

Vogue Fitness | JLT

Metcon

"EMOM 36"

1. 8 Shuttle Runs
2. 2 Rope Climbs
3. 12/8 Cal Bike
4. 15-20 KB Goblet Squats
5. 12/8 Cal Ski
6. 3 Wallwalks

20/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

EMOM 7

1 Clean High Pull + 1 Hang Squat Clean @&RPE

PARTNER WOD

YGIG , Share however (Unless Stated)

16 Min AMRAP

10 Thrusters 95/65#
20 TTB
30 Wall Balls 20/14#

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

20/03/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

Team of 2

5000/4500m C2B

100 partner wall balls

4000/3500 C2B

100 Partner wall ball situps

3000/2500 C2B

CrossFit

GYMNASTICS

Pull-up Practice

Warm Up with...
- Hollow / Arch Holds
- Deadhangs
- Chin over Bar Holds
- Jumping into Hollow
- Box Kipping Movement

Box Kipping (SL / Jumping)
Banded Kipping
Kipping"

IN PAIRS:

For Time

60-40-20
SA Devil Press
Box Jump Overs
Pull-ups / Jumping Pull-ups

*Split reps however

30 Min Cap

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

20/03/2024

Vogue Fitness | Yas Ladies

Metcon

WARRIOR WEDNESDAY!

In Pairs

In a 30 Minute Window:

- Wa7sh Wednesday -

50 Walking Lunges
40 DB Push Press
30 Box Jumps
30 Pull Ups
40 DB Power Cleans
50 Walking Lunges

Speciality

OLY LIFTING CYCLE - 8:30pm ONLY

W1-8:

3 position clean and jerk:
1x 60% - 1x 65% - 4 x70%

BOOTCAMP DAY 10

""FULL BODY""

5 Rounds

3min Work : 1 min Rest

100 Skipping
20 x GTO With Plate

Remaining Time Max Step Up Kicks

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

20/03/2024

Vogue Fitness | JLT

CrossFit

Back Squats

Every 3:00 x 4

8 Reps @ 75-80% of 1RM
Or Heavier Than Last Week

Superset With:

15-20 Banded Hamstring Curls

“What Legs?”

YGIG With A Partner

AMRAP 16

10 Dual DB Box Step Overs @ 50/35
12/8 Cal Bike
14 Dual DB Lunges @ 50/35

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

20/03/2024

Vogue Fitness | JLT

Metcon

Partner WOD

EMOM 10
(YGIG)
8 Burpee Over Rower
Max Cal Row

-Rest 2 Min-

AMRAP 10
(SHARED)
20 Alt DB Snatch
20 Box Jump Over
20 Toes To Bar

-Rest 2 Min-

EMOM 10
(YGIG)
15 Wallballs (Unbroken)
Max Cal Row

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

20/03/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Pinapple Head""

In pairs (YGIG unless stated otherwise)

Buy In: 2k Row / 1.8k Row

2 Rounds

30 HR Push Ups
1k Ski/ 800m Ski
400m Run Together
40 Wall Balls

Buy Out: 800m Run Together

TC: 32 mins

21/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PAIRS METCON

A) 3 Min AMRAP

CrossFit

ACCESSORIES/SKILLS

3 ROUNDS

20 DB Bicep Curls
10 Chin Ups (banded)
15 Bench Skull Crushers 45/35
15 Tricep Push Ups

WOD

AMRAP

12 DB Bench Press 2x50/35
10 Wall Balls 20/14
12 DB Hang Cleans
10 DB STO

TC : 15 Mins.

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

21/03/2024

Vogue Fitness | Yas Ladies

CrossFit

WEIGHTLIFTING

Snatch

Every 90s x7
Low Hang Power Snatch +
Squat Snatch

*Build weight over sets

AMRAP x10
10 Hang Power Snatch
15 Wallballs

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

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

21/03/2024

Vogue Fitness | Yas Ladies

Metcon

AMRAP x6
10 Cal Bike
10 KB Sumo Deadlift High Pulls

Rest 2 Mins

AMRAP x6
50 Plate Hops
10 Slam 2 Shoulder (Heavy)

Rest 2 Mins

AMRAP x6
20 Plate OH Reverse Lunges
10 Plate G2OH

(22 Mins Total)

Rest 3 Mins

In Pairs
60 Cals for Time!

P1- Bike
P2- Hold Plank"

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

21/03/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

Every 7:00 x 5 sets
20/15 Cal AB
30/20 Cal Ski
30/20 Cal Row

*time cap: 6 minutes per set"

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

21/03/2024

Vogue Fitness | Rabdan

WOD

MAYHEM
""Whack a Mole""

For Time (with a Partner)

100/80 calorie Assault Bike

Then, 4 Rounds of:
50 foot Dumbbell Front Rack
Walking Lunges (2x50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Dumbbell Hang Squat Cleans (2x50/35 lb)

100/80 Calorie Assault bike

Then, 4 Rounds of:
50 foot Single-Arm Dumbbell Overhead
Walking Lunges (50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Single-Arm Overhead Squats (50/35 lb per side)

Buy-Out:
100/80 calorie Assault Bike

TC: 34 mins

21/03/2024

""Christine - The Superteacher""

Teams of 2

42-30-18
Cal Bike
Box Jump

Into

21-15-9
Devils Press
42-30-18
Synchro Sit Ups

Into

21-15-9
Synchro Burpees
42-30-18
Synchro KB Deadlifts

TC: 30 mins

21/03/2024

Vogue Fitness | JLT

CrossFit

Power Clean + Push Jerk

EMOM 12

3 x 2 @ 60%
3 x 2 @ 70%
3 x 2 @ 75%
3 x 1 @ 80 + %

“Coco Loco”

10 Rounds For time:

3 RMU/ BMU/ 6 C2B / 6 Pull-Ups
5 C&J @ 115/80
7 Pogo Burpees

TC: 20 Min

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

21/03/2024

Vogue Fitness | JLT

Metcon

12min AMRAP

10-20-30…
Cals on Ski

*200m Run after Each set

-Rest 2min-

12min AMRAP

10-20-30..
Cals on Bike

*200m Run after each set

-Rest 2min-

12min AMRAP

10-20-30..
Burpees

*200m Run after each set

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

21/03/2024

Vogue Fitness | Stamina

Stamina

Stamina Wod JLT

EMOM 30 min.

Minute 1: 15 Wall Ball Shots (20/14 lb)
Minute 2: 15/12 calorie Ski Erg
Minute 3: 10 Singe Arm Devil Presses (50/35 lb)
Minute 4: 200 meter Run
Minute 5: Rest

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

22/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD
3 rounds for time

21 Wall ball 20/14
18 Pull ups
15 Kettlebell Swings
12 Handstand push up

On 0:00 and every 5:00
400m run

TC: 30 Mins

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

22/03/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina

"EMOM for 30 minutes
Minute 1: 15 Wall Ball Shots (20/14 lb)
Minute 2: 15/12 calorie Ski Erg
Minute 3: 10 Singe Arm Devil Presses (50/35 lb)
Minute 4: 200 meter Run
Minute 5: Rest"

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

22/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 3mins Complete

1. 10 Shuttle Runs
14 Slamball Lunges
10 Slamballs 30/20

2. 10 Shuttle Runs
14 Box Jumps
10 Burpees

TC: 30 Mins.

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

22/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Power Clean

3 x 2
2 x 2
2 x 1

WOD

2Mins. Work : 2min Rest

10/7 Cal Row
6 Burpee Over Rower
AMRAP Power Cleans

Weight: 135/95

(Target 50 Reps)

TC : 16 Mins.

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

22/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Power Clean
3 x 2
2 x 2
2 x 1

WOD
2mins Work, 2mins Rest

Metcon

- Big Friday -

Amrap 10
1,2,3,4,5,6 ETC

Slam Balls
Deck Squats
30 Double Unders

REST 5

Amrap 10
1,2,3,4,5,6 ETC
Slam ball
Burpee Box Jump Over
Skate hops *each side

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

22/03/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 5:

WOD

VO2

""The Program""

3 Sets

In a 3 min Window Complete
500m/400m Ski
10 Double Dumbbell Push Press
Max HSPU/Push Up In Remaining Time

Rest 2 min

In a 3 min Window Complete
500m/400m Row
10 Dumbbell Renegade Row
Max Pull-ups/Ring Row In Remaining Time

22/03/2024

Vogue Fitness | JLT

CrossFit

Overhead Squat

8-6-4-2-2-1

Every 2:00 x 6 sets

We haven’t done this in a long time,
So we want to see where we’re at.
Build to a heavy 1 with a good form.

“Ride It”

Every 6:00 x 4

400m Run
500/400m Row
50 Double Unders

*If you’re getting less than a minute rest,
Scale The Row or Double Unders

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

22/03/2024

Vogue Fitness | Rabdan

WOD

VO2
""Big mac Large meal""

A) 3 Min AMRAP

30/25 cal Ski (Shared)
Max DB Hang Clean and Jerk YGIG

B) 3 Min AMRAP

150 DU/SU Shared
Max Partner wall ball Situps

C) 3 Min AMRAP

30/25 cal Ski
Max Shared Kettlebell Swings

Rest 1:30 min between AMRAPS

3 sets

23/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 10

1. 12 BJO
2. 12/8 Cal Bike

WOD

27-21-15-9

KB Hang Snatch 24/16
Cal Bike
KB Box Step Over

TC : 15 Mins.

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

23/03/2024

Vogue Fitness | Yas Marina

CrossFit

"5 Rounds
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

*perform for total reps"

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

23/03/2024

Vogue Fitness | JLT

CrossFit

Every 3:00 x 4

8/8 Back Rack Bulgarian Split Squats
(Heavier Than Last Week)

Superset With:

12-16 Dual DB Lunges

AMRAP 20

21/16 Cal Bike
18 Wallballs
15 KB Swings
9 Toes To Bar

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

24/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

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

In a Team of 2

*400m run after each section completed*

120/100 Cal Row
60 Partner situps
80 Dumbell Snatch

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

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

""BSE""

8 Rounds For Time:

50 Double Unders

10 Pull-Ups

24/03/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

AMRAP 6
12/9 cal AB
8 Dual DB farmer lunge
4 Devils press

Rest 2 minutes

AMRAP 6
2 Lap run (together)
15 Wall Ball
10 Slam ball

Rest 2 minutes

*perform as YGIG per movement "

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

24/03/2024

Vogue Fitness | Marina Mall

CrossFit

4 Sets RPE 7

10 Pendlay Rows
10 DB Z Press

Rest 2 between sets

EMOM 20

1. 14/10 Cal Bike
2. 12 KB Goblet Squats
3. 10/20 Push Ups
4. Rest

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

24/03/2024

Vogue Fitness | JLT

CrossFit

“MURPH PREP”

Lake Run
40 Pull-Ups
50 Push-Ups
60 Airsquats

800m Run
30 Pull-Ups
40 Push-Ups
50 Airsquats

400m Run
20 Pull-Ups
30 Push-Ups
40 Airsquats

200m Run
10 Pull-Ups
20 Push-Ups
30 Airsquats

*RX = Wear A Weight Vest

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

24/03/2024

Vogue Fitness | Marina Mall

Metcon

"5 Rounds for Time"

400m/350m Row
20 AB mat sit ups
20 Box Jumps

TC30

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

24/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds for Time

15 Calorie Assault Air Bike
30 Sumo KB Deadlift High-Pulls
45 Ab Mat Sit-Ups
60 Single-Unders

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

25/03/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

LUNGES

2 Rounds
20 DB Jumping Lunges
15 Glute Bridges

2 Rounds
14 DB Box Step Ups
14 Wall Ball Lunges

WOD

5 Rounds

18 Wall Balls 14
10 Cal Ski
12 DB Snatch 35

TC: 15Mins.

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

25/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LUNGES

2 Rounds
20 DB Jumping Lunges
15 Glute Bridges

"With a partner

In a 30 minute window

CrossFit

"PARTNER WOD"

2 Rounds:

200 Double Unders
*10 Synchro Toes To Bar
100 Box Jump Overs
*10 Synchro Pull-Ups
75 Wallballs
*10 Synchro Chest To Bar
50 Alt DB Snatch @ 50/35
*4 Rope Climbs
25 DB Burpee Box Get Over

Remaining Time:
Max Cal Bike

TC: 40 Min

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

25/03/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

5 Rounds for Time:

15 Calorie Assault Air Bike
30 Sumo KB Deadlift High-Pulls
45 AbMat Sit-Ups
60 Single-Unders

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

25/03/2024

Vogue Fitness | Marina Mall

CrossFit

Every 90s x 8

Squat Clean and Jerk

Build to heavy for the day

Complete as many rounds as possible in 12 minutes of:

1 Squat Snatch
3 Clean and Jerks
30 Double-Unders

RX 135/95
RX+ 155/105lbs

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

25/03/2024

B. EMOM 12
1.HIP THRUSTS
2. COSSACK SQUATS
3. WEIGHTED STEP UPS
4. LEG LIFTS

C. EMOM 8> 1Min. On 1Min. Off

Max Cal Bike

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

25/03/2024

Vogue Fitness | JLT

Metcon

“BRESLOFF”

4 Rounds For Time

400m Run
35 KB Swings
30 KB Goblet Squats
25 Hand Release Push-Ups
20 KB OH Lunges

TC: 35 Min

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

25/03/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

A) Hang Clean barbell cycling
- 10 min Hang Clean bounce technique

EMOM 8 - 5 bounce hang power cleans

B) Power clean Barbell cycling
10 min technique work
- EMOM 5 3 touch and go power clean with 2 sec pause in catch

Power clean waves - E2:30m c4
4,3,2 reps @60/65/70%

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

26/03/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Handstand Push Up Coaching

INDIVIDUAL WOD

AMRAP 18

21 Dual KB thrusters 24/16#
15 Box jump Overs
9 pull ups

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

26/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Team of 3

Run 400m W/D-Ball

P1- 100 D-ball Squats
P2- 250m/200m Row (TK)
P3- Rest

Run 400m W/D-ball

P1- 100 D-ball slams
P2- 12/10 cal Bike (TK)
P3- Rest

Run 400m W/D-Ball

P1- 100 D-ball Lunges
P2- 250m/200m Row (TK)
P3- Rest

CrossFit

"Weightlifting

Every 3 minutes for 5 sets:
3 Hang Clean + 2 Push Jerk (W2/4)

*build in weight each set

"
"EMOM x 15
1. 15/12 Cal Row
2. 15-20 V Ups
3. 40-60 Double Unders "

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

26/03/2024

Vogue Fitness | Rabdan

WOD

UNITE

Strength

EMOM 8

CrossFit

EMOM 9

1. 1 Wallwalk + 2 Shoulder taps x 2 Reps
2. 15 Banded Lat Push Downs
3. 20 Hollow Rocks

“BUTTERY”

4 Rounds For Time:

25 Crossovers / 50 SU
200m Run
15 KB Swings
10 Burpee Pull-Ups
5 Wallwalks

TC: 20 Min

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

26/03/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

"In Pairs"

25min Window

3 Rounds (each)
- YGIG Per Movement -

10 KB Goblet Squats
8 Burpee Box Jumps
16/12 Cal Ski
8 Burpee Box Jumps
10 KB Goblet Squats

Max Cal Ski remaining time

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

26/03/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 12"
1 -20s Ring Support
2- 20s 20s Hollow Hold
3 -20s Bottom Dip Hold
4 -20s Chin Over Bar Hold

21-15-9 reps for time of:
Calorie Row
Burpee DB Deadlifts

TC13

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

26/03/2024

Vogue Fitness | Marina Mall

Speciality

"Gymnastics"

DRILLS

Low bar Muscle ups
Box Jumping Muscle up
Kip swing break down:
Glide, Arch, Hip Drive, Push down
Full Bar Muscle up with Jump in (box)

Practice EMOM10 mins

RX: x BMU or
Any drill on the minute
Rest as needed
Accessory circuit -2RFQ
30 Banded face pulls
30s Arch Hold
10-20s 90° half Pull Ups hold (hollow)

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

26/03/2024

Vogue Fitness | JLT

Metcon

“ALPHA”

EMOM 36

1. 6-8 Shuttle Runs
2. 8-10 Burpee Box Jump Over
3. 12/8 Cal Ski
4. 15 DB Bench Press
5. 2 Rope Climbs
6. Rest

26/03/2024

Vogue Fitness | RAK Ladies

Speciality

GYMNASTIC CLASS - 8:30pm ONLY

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

1 set: Max elbow plank (No cheating, butts down)
Rest 2 minutes

3 sets: 10 banded I shrugs

EMOM x 5: 3 wall walks + 6 shoulder taps

1 set: Max ring support hold
Rest 2 minutes

3 sets: 3-6 Lat activations on rig and box

EMOM x 3: 3 turnover (low bar OR banded on rig) + 3 bar dips
EMOM x 3: 3-5 Medball muscle ups
EMOM x 3: BMU assisted attempts??

26/03/2024

Vogue Fitness | Al Ain Ladies

WOD

"BOOTCAMP DAY 12"

Bandedwork

Then

15 mins. AMRAP

12 Cal Ski
10 Ring Rows
12 STO
10 High Pulls
12 Cal Row
10 Side Throws (each side)

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

27/03/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

EMOM 7

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

PARTNER WOD

YGIG , Share however

16 Min AMRAP

10 Rounds for Time
16/12 calorie Assault Bike
10 Burpees

TC:20 mins

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

27/03/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SMASH IT!

GYMNASTICS

HSPU Skill Practice

Dynamic positional work
Hollow / Arch Holds
OH Plate Holds
Pike Wall-ins
Box HS Holds / Holds against the Wall

A-Push Ups
Box HSPU
Kipping HSPU (Start from the bottom up)

"EMOM for 30 minutes
1. 15/12 cal Row
2. 15-20 Box jump
3. 15-20 Dual DB push press
4. 15/12 cal AB
5. Rest "

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

27/03/2024

In 6 Min Window
100 Double Unders/200 singles

into AMRAP in remaining time

10 DB Dual Hang Power Cleans
10 DB Dual Thrusters

Rest 2 minutes

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

27/03/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“JAZZYJAZZ”

Buy in: Lake Run

Into:
AMRAP
50/45/40 Cal Bike
45 Synchro DB Squats
40 Synchro DB Hang Snatch
35 Box Jumps
30 DB Step Overs
24 Sa Devils Press
200m Run Together (With 1x DB each)

E4MOM = 10 Synchro Burpees (Starting 0:00)

TC: 40 Min

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

27/03/2024

Vogue Fitness | RAK Ladies

WOD

Cardio;

In pairs for time:
2000m row
120 burpees over the row
1000m row
100 Plate GTOH 25lbs
500m row
80 DBL DB step overs 25lbs

27/03/2024

Vogue Fitness | RAK Mixed

WOD

Cardio;

EMOM x 10:
175m ski

Rest 1 minute

EMOM x 10:
12 Alt DB snatch

Rest 1 minute

EMOM x 10:
10 burpees over the DB

27/03/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 4

8 Reps @ 80-85%
Or Heavier Than Last Week

Superset With:

12 Dual DB Forward Lunges

“TRAP”

21-15-9
Thrusters @ 95/65
Burpees Over Bar

-Rest 3 Min-

9-15-21
Thrusters
Burpees Over Bar

Score 1 = First Part
Score 2 = Total Time

27/03/2024

Vogue Fitness | Al Ain Ladies

WOD

- BootCamp -

"AMRAP 20"

for the TEAM

THE 20'S 🙂

20 CAL ROW {Share}
20 SYNC PARTNER PUSH UPS
20 GOBLET SQUAT SHARED
20 CAL BIKE (SHARE)
20 KB DL (SHARE)
20 WB OVER RIG
20 LAPS RUN

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

28/03/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

Individual METCON
40" On / 20" Off

A) Alternating Between 1,2 (3R)
1. Row Calories
2. AbMat Sit Ups

Rest: 1'

CrossFit

WEIGHTLIFTING

Snatch

Every 90s x6
Low Hang Power Snatch +
Squat Snatch

*Build weight over sets

*Change to EMOM if they are going light

9 Mins total"

30-20-10
Hang Power Snatch
TTB / Hanging Knee Raises

L1- Light Barbell
L2- 55lb
L3- 65lb

12 Min Cap"

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

28/03/2024

Vogue Fitness | Yas Ladies

Metcon

INTERVALS

AMRAP x6
25 DUs / 50 SUs
10 KB Deadlifts
3-5 Wallwalks

Rest 2 Mins

AMRAP x6
10 Burpees
15 Jumping Pull-ups
20 Sit Ups

Rest 2 Mins
x2

(30 Mins Total)

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

28/03/2024

Vogue Fitness | Al Ain Mixed

Metcon

12 Sets

E2:30 MOM

1. 50 DU/ 75 SU
10 Pull Ups
12 KB Hang Clean & Jerk 24/16

2. 50 DU/75 SU
20 Hollow Rocks
12 KB Hang Snatch 24/16

TC: 30 Mins.

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

28/03/2024

Vogue Fitness | Yas Marina

Metcon

"1. 3 sets:
10-12 Dual bent over DB row
10-12 Seated DB z press

*time cap: 12 minutes

2. 3 rounds
400m run
3-5 Wall Walk
15 Dual DB Deadlift

*time cap: 15 minutes "

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

28/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Cardio Club

Every 3:00 for 27min (3 rounds)

Alternate between:
1. 400m Run
2. 500m Ski
3. 500m Row

*try to keep splits the same or negative"

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

28/03/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics Volume:

Alt EMOMx14
1 - BMU
2 - Handstand Walk

Wod:

5 minute amrap:

1 rope climb
3 wall walks
5 Power cleans 95/65lbs

3 minute rest

5 minute amrap:

35 double unders
9 thrusters 95/65lbs

28/03/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY 8:30pm class

Every 3 minutes x 4 of each section:

12 calorie row
6 DBL DB Devils press

12 DBL DB Box Step Up (20")
8 burpees

12 calorie ski
10 DBL DB FR walking lunges

28/03/2024

Vogue Fitness | JLT

5 x 1 x 85%

Go every 75s

"For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses (95/65 lb)
Box Jumps (24/20 in)
Sumo Deadlift High-Pulls (95/65 lb)

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

28/03/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

30/24 Cal Bike

Rest 1 min

30/24 Cal Bike
20 Burpees

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls
40 DB Hang Snatch

Rest 1 min

30/24 Cal Bike
20 Burpees
30 Wall Balls
40 DB Hang Snatch
50 Box Jumps

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

28/03/2024

Vogue Fitness | RAK Ladies

WOD

Gymnastics Volume:

5 Rounds for quality:
X' Kipping pull ups
5 DBL KB Front squats
5 DBL KB Push Press
10 Hollow rocks
90s rest

Wod:

5 minute amrap:

1 rope climb
3 wall walks
5 Power cleans 95/65lbs

3 minute rest

5 minute amrap:

35 double unders
9 thrusters 95/65lbs

28/03/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

Rapid fire:

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

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

X3 rounds of each ALT.

28/03/2024

Vogue Fitness | Al Ain Ladies

WOD

Bootcamp Day 14

- CORE -

WALLBALL
EMOM 8
Min 1 > MAX RUSSIAN TWIST
Min 2 > MAX WB SIT-UP
Min 3 > MAX WB SIDE THROWS
Min 4 > MAX SHUTTLES

[ REST 1 Min. ]

* BODYWEIGHT*
EMOM 8:
Min 1 > FLUTTERKICKS
Min 2 >DRAGON FLAGS
Min 3 > DEADBUGS
Min 4 > MAX SHUTTLE RUNS

PLATE
EMOM 8:
Min 1 > PLATE CRUNCHES
Min 2 > PLATE RAISES
Min 3 > PLATE SIDE RAISES
Min 4 > MAX SHUTTLE RUNS

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

28/03/2024

Vogue Fitness | Stamina

Stamina

Stamina Wod JLT

In teams of 2

5 mins on / 2 mins off

1) 400m run together
Max metres burpee broad jump in the remaining
time YGIG

2) 1000m/800m ski
Max meters farmers carry in the remaining
time YGIG

3) 400m Run together
Max wall balls in the remaining time YGIG

4) 1000m/800m ski
Max synchro lunges in the remaining time

5) 400m Run together
Max Hand release push-ups YGIG

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

29/03/2024

Vogue Fitness | Al Ghadeer

In Pairs

2 Sets

A) 6 Min AMRAP

Metcon

"Teams of 3

500 cal Row

*alternate every
20 Wall Ball
10 DB snatch (each arm)
10 Burpee over DB

*2 work - 1 rest

**time cap: 30-35 minutes "

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

29/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10 min of Muscle up / Ring Drills

Muscle up progressions relevant to todays piece:
1-2 sets of 10-20s of each:
Support hold
Dip hold
Chest to ring hold
2-4 Low ring transition
2-4 Ring Dip

"OVERHEAD SQUATS"

5 – 5 – 4 – 4 – 3 – 3

Every 2:00 x 6 Sets

Stamina

HYROX Stamina
"In teams of 2

5 mins on / 2 mins off

1) 400m run together
Max metres burpee broad jump in the remaining
time YGIG

2) 1000m/800m ski
Max meters farmers carry in the remaining
time YGIG

3) 400m Run together
Max wall balls in the remaining time YGIG

4) 1000m/800m ski
Max synchro lunges in the remaining time

5) 400m Run together
Max Hand release push-ups YGIG"

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

29/03/2024

Vogue Fitness | Al Ain Ladies

WOD

Bootcamp Day 15

" 100 "

FOR TIME

100 CAL ROW
100 CAL BIKE
100 CAL SKI
100 BURPEES

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

30/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 8

6 Down Ups + 5 TTB

WOD

2 Rounds

1000/800m Row
30 KB Swings 24.16
30 TTB/HKR

TC: 20Mins.

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

30/03/2024

Vogue Fitness | Yas Marina

CrossFit

"Hero WOD

“JACK”

AMRAP in 20 minutes
10 Push Press (115/85 lb)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20 in)"

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

30/03/2024

Vogue Fitness | JLT

CrossFit

Bulgarian Split Squats

"Every 3:00 x 4"

6/6 Back Rack Bulgarian Split Squats
(Heavier Than Last Week)

Superset With:

6/6 Lateral Barbell Step Ups

“BIKER”

For Time:

3 Rounds:
12/8 Cal Bike
9 Burpee Box Jump Over

-Rest 1 Min-

2 Rounds:
24/16 Cal Bike
15 Wallballs

-Rest 1 Min-

1 Round:
36/24 Cal Bike
21 Box Jump Over

TC: 25 Min

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

31/03/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

100/80 Cal Bike
80 G-Squat 50/35
60 Renegade Row + Push Up
2x50/35
40 DB Thruster (sync) 50/35
20 Wall Walks

TC:30Mins.

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

31/03/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

Every 4 minutes x 4:

30 Single Crossovers
8 Pull ups
16 wall balls 20/14lbs
8 pull ups

31/03/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

In a Team of 2

50-40-30-20-10
Wall balls
Calorie Row
Burpees to target

*400m run after each set

(40 min Cap)"

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

31/03/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“TRIPLE 3”

For Time:

3.000 Meter Row
300 Double Unders
3 Mile Run

TC: 45 Min

Scaled:
2.000 Meter Row
150 Double Unders
2 Mile Run

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

31/03/2024

Vogue Fitness | Marina Mall

CrossFit

4 Sets RPE 7

8 Pendlay Rows
12 DB Z Press

Rest 2 between sets

2 Mins On 2 Mins Off x 4

10/6 Cal Bike
10 Power Snatch
Max Lat Burpee Over Bars

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

31/03/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

Teams of 2

I. In a 8min window:
60 Cal ski
Then AMRAP
10 synchro shuttle runs
10 synchro down ups

Rest 2:00

II. In a 8min window:
60 Cal ski
Then AMRAP GYG full rounds
10 synchro wall balls
20 toes to bar

Rest 2:00

I. In a 8min window:
60 Cal ski
Then AMRAP
10 synchro shuttle runs
10 synchro down ups

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

01/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

0-10 Minutes

2200/1800m Row

STRENGTH

Every 2 Mins x5
Build to a heavy 3 Push Press

Start at 50% or 5RPE and build over sets"

INTERVAL

Every 4 Mins x3
200m Row
5/5 SA DB Split Jerk
10 Burpees over DB

12 Mins Total"

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

01/04/2024

Vogue Fitness | Yas Ladies

Metcon

INDIVIDUAL

10 Rounds

10 Cal Bike
4 Burpees over DB
6 S2OH
8 Hang Power Cleans

Max Calories in remaining time

25-30 Min Cap

Machine should take 60s

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

01/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

20 Rounds (YGIG)

10 TTB/HKR/SLR
10 Wall Ball 20/14
10 Down Up

TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

01/04/2024

Vogue Fitness | JLT

Metcon

“DOUBLE THE HERO”

“JT”

21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups

TC: 15 Min

Rest 5 Min…Then:

“DORK”

6 RFT

60 Double Unders
30 Kettlebell Swings
15 Burpees

TC: 25 Min

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

01/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

20min Ladder
3-6-9-12-15-18

Assault Bike Calories
Pull Ups
Push Ups
Air Squats

Rest 3

50/30 Cal Assault Bike for Time

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

01/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Zachary Teller""

Individual

WOD

Week 3:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps building through sets

Powersnatch:
E2MOM x 5:
3 reps 70%
3 reps 75%
3 reps @ 80%
3 reps @ 85%
3RM

Wod:

E4MOM x 3 rounds:
15 Calorie row
12 goblet squats
6 Power cleans 135/95lbs

01/04/2024

Vogue Fitness | RAK Mixed

WOD

Week 3:

Box squat: (Use benches / plates to sit on to parallel)
E2MOM x 5:
3 reps building through sets

Powersnatch:
E2MOM x 5:
3 reps 70%
3 reps 75%
3 reps @ 80%
3 reps @ 85%
3RM

Wod:

E4MOM x 3 rounds:
15 Calorie ski
12 Goblet squats
6 Power cleans 135/95lbs

01/04/2024

Vogue Fitness | JLT

CrossFit

“THE HUNDREDS”

Teams of 2:
100 Burpees Over DB (50/35lbs)
100 Double DB Deadlifts
100 Double DB Hang Power Cleans
100 Wallballs
100/90/80 Cal Echo
100 Wallballs
100 Double DB Hang Snatch
100 Double DB Deadlifts
100 Burpees Over DB
(Cap at 40 minutes)

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

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

5 ROUNDS

22 Cal Ski
24 PLATE JUMPS
18 DB Snatch 35 (sync)
Ring Rows

TC : 30 Mins.

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

02/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 2

AMRAP 22

CrossFit

BOOTY DAY

Metcon

-Team Up Tuesday-

"In Pairs"

0-8 mins Max Cal Ski

Rest 2

10-18 mins

IGYG FULL ROUNDS

6 BBJO
12 S/A DB THRUSTERS
6 BBJO

REST 2 mins

20-28 mins Max Cal Ski

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

02/04/2024

Vogue Fitness | Al Raha

WOD

Unite

Strength

EMOM 8

A) 8 Dumbell Tempo RDL 3-0-1
B) 10 Tempo Floor Press 3-0-1

Speciality

"Gymnastics"

DRILLS

Low Bar Muscle Ups
Box Jumping Muscle up
Kip Swing break down:
Glide, Arch, Hip drive, Push down
Full bar muscle up with jump in (box)

Practice EMOM10 mins

RX: x BMU or
Any drill on the minute
Rest as needed
Accessory circuit -2RFQ
30 Banded Face pulls
30s Arch hold
10-20s 90° half Pull ups hold (hollow)

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

02/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 1-4 Bar Muscle Ups
2. 15 Arch Ups
3. 15 L Sit Raises
4. 6 - 10 Plate Support Box Pistols

Metcon

200-500-200m
Ski
10 DB STO
15 Wall Balls 20/14
15 Sit Ups

TC : 30 Mins.

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

03/04/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

Strength

10min AMRAP

10 Dual DB Bicep Curl
10 Box Tricep Dips
10 Push Ups On DB

PARTNER WOD

YGIG , Share However (Unless Stated)

40/24 cal row 30 TTB
200m Run (Together)
10 Dual DB Devils Press 50/55#

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

03/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Back Squats

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
3 x 1 @ 75>

WOD
3 Rounds

15 Burpees Over Bar
20 Power Clean 75
10 Cal Bike
20 Back Squats 75

TC: 15 Mins.

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

28-35 - 70 air squats

TC:35 mins"

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

03/04/2024

Vogue Fitness | Yas Marina

Metcon

"3-4 sets:
500m Row
400m Run
30/20 cal AB

*rest 2-3 minutes after each set

**time cap 35 minutes"

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

03/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

10-15 minutes of:
Crossover drills and progressions

"
"AMRAP in 12 minutes

8 dumbbell snatches, arm 1
8 overhead lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead lunge steps, arm 2
40 crossovers (sc. single skips)

*RX - 50/35

**Rx+ - 70/50 "

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

03/04/2024

Vogue Fitness | Yas Ladies

CrossFit

GYMNASTICS

10 Mins TTB Skill Practice
- Lat Pushdowns (Hanging)
- Straddle / Piked tuck to L-Sit / Staddl3
- Jump to Hollow
- Jump to Kip
- Progressions"

PARTNER WORKOUT

For Time

100 DB Power Cleans
50 TTB / Hanging Knee Raises

100 Box Jumps
50 TTB / Hanging Knee Raises

100 DB S2OH
50 TTB / Hanging Knee Raises

25-30 Min Cap

L1- V-Ups
L2- Hanging Knee Raises
L3- TTB"

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

03/04/2024

Vogue Fitness | Yas Ladies

Metcon

WARRIOR WEDNESDAY

For Time
(In Pairs)

60 Cal Ski
50 Wallballs
40 Syncho DB Snatch

50 Cal Ski
40 Wallballs
30 Syncho DB Hang Clean & Jerk

40 Cal Ski
30 Wallballs
20 Syncho DB Thrusters

AMRAP Cal Row in remaining time

(30 Min Cap)"

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

03/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

4 x 5 min AMRAP

10 Shuttle Run
10 KB Hang Clean & Jerk 2x24/16
20m Burpee Broad Jump

(Rest 2min BTS)

TC:30Mins.

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

03/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Duck Runner""

Partner Workout

2 Rounds
400m Run Together
500m/400m Ski

Straight into

2 Rounds
500m/400m Row
40 DB Walking Lunges

Straight into

2 Rounds
400m Run Together
30 HR Press ups

Cash Out: 100 Wall Ball

TC:35 min

03/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

Every 2:30 Alternate

A) 10 DB Bench Press
10/10 3 point DB Rows

B) 2 Rounds
50 Double Unders
10/15 Toes to Bar

C) 10 KB RDLS
10 KB Fornt Rack Rev Lunges
10 KB Push Press

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

03/04/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 32"

1 - 12/9 Cal Bike
2 - 8 DB Thrusters
3 - 12/9 Cal Row
4 - 3 Wall Walks"

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

03/04/2024

Vogue Fitness | Marina Mall

Speciality

"Olympic Weightlifting"

Main Work

Power Clusters
A) 3 x 3 sets of Power Clean & Push Jerk with
2 sec pause after Clean and after Jerk
(Reset after each rep)

B) 3x 3 sets TnG Power Clusters with pause at shoulder after Jerk
-smooth transition from Clean into Jerk and controlling the bar down into the next rep

C) Build to a heavy set of 3 Power Clusters
E2M x5 sets
- if you fail to complete the complex as a Power Cluster restart in the next set at the same weight.

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

03/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Reps @ 80%

Superset With:

7/7 Dual Heavy DB Split Squat
( Front Foot Elevated on Plate)

“The BAR BAR BLACK SHEEP”

40 Back Squats (95/65lbs)
30 Toes To Bar

30 Front Squats (115/80lbs)
20 Chest To Bar/ Pull Ups

20 Overhead Squats (135/95lbs)
10 Bar Muscle Up/ Burpee Pull Up

TC: 16 Min

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

03/04/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“ARE WE THERE YET”

Teams of 2:

AMRAP 17”
25 Calories Echo (Split)
4 – 8 – 12 – 16 - 20 (Synch)
Wall Balls
Double DB Devil Press

Then @ 20:00 Min Mark

AMRAP 8”
2000/1800/1600 Row (Split)
Every Change 5 Synch Burpees Over Row

Then @ 30:00 Min Mark

AMRAP 10”
“YGIG”
35 Double Unders
5 DB Thrusters

(40 Min Running Clock)

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

03/04/2024

Vogue Fitness | RAK Ladies

Metcon

Bootcamp:

EMOM x 40:
45s calorie bike
16 goblet squats
60 Mountain climbers
45s ME distance plate drags
6-10 burpee broad jumps

Vogue Fitness | RAK Mixed

WOD

Partner wod:

10 Minute Amrap YGIG:
10 Wall balls
2 rope climb

Rest 2 Minutes

20 Minute Amrap:
6 x 15m syncro shuttle runs
16 DBL DB Deadlift
24 Burpee to rig

03/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 6Mins. Complete

12 DB Snatch (R)
8-10-12-14-16
Burpee Over Bar
30/22 Cal Row
8 Burpee Over Bar
12 DB Snatch (L)

TC : 30 Mins.

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

04/04/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

WEIGHTLIFTING

Snatch

Every 90s x6
2 Snatch

*Change to EMOM if they are going light

WOD

MAYHEM

""Never Miss A Thursday""

In Pairs

0-10 Minutes

2200/1800m Ski

10-20 Minutes

10 Rounds YGIG (round for round)

9 Goblet Squats
6 Box Jump
3 Burpee

20-30 Minutes

2200-1800m Row

04/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings
40 Ab mat Sit ups
50 Burpees

Rest 1 min

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings
40 Ab mat Sit ups

Rest 1 min

30/24 Cal Row
20 Box Jump Overs
30 Kettlebell Swings

Rest 1 min

30/24 Cal Row
20 Box Jump Overs

Rest 1 mnin

30/24 Cal Row

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

04/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Deadlifts Week 6"

4 x 5 x 80%

Go every 75s

Black and Blue

5 Rounds For Time
10 Power Cleans 135/95
10 Burpees

TC13

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

04/04/2024

Vogue Fitness | JLT

CrossFit

"BEHIND THE NECK JERK"

Build To A Heavy Single
9 Min

Then:

Every 1:00 x 3

3 Push Press @ 60%

“WHO’S LAUGHING NOW?”

10 Rounds For Time:

8 GTOH (95/65lbs)
10 Bar Facing Burpees

TC: 15 Min

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

04/04/2024

Vogue Fitness | JLT

Metcon

"THE WHOLE SHABANG"

AMRAP 12
50/40 Cal Machine
40 KB Swings
30 KB Goblet Squats
20 Burpees to Target
Max Box Jump Overs

At the 17 miunte mark
AMRAP 3
10 Sit Ups
15 Air Squats

-rest 2 minutes-

Stamina

Stamina WOD
Vogue Fitness JLT

Teams of 2

50-40-30-20-10
Wall Balls
Burpee Broad jump

After each Round complete

R1: 1 Lap farmers carry + 400m run Together
R2: 1 Lap Farmers carry + 1000m/800m Ski

(35 min cap)

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

04/04/2024

Vogue Fitness | Stamina

Stamina

Hyrox Stamina (JLT)

"Teams of 2"

50-40-30-20-10
Wall Balls
Burpee Broad jump

After each Round complete

R1: 1 Lap farmers carry + 400m run Together
R2: 1 Lap Farmers carry + 1000m/800m Ski

(35 min cap)

05/04/2024

Vogue Fitness | Al Ghadeer

WOD

VO2

""Rewrite the Script""

Every 6th min x 5 sets

400M Run
24/18 Cal Row
Max of movement dictated

Round 1) Single DB Hang Clean and Jerk
Round 2) Sit-Up
Round 3) Single DB Hang Snatch
Round 4) Sit-Up
Round 5) Single DB Devils Press

Each round TC: 4 mins 30 sec

05/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Murp Prep Week 3"

800m/650m Row

7 Rounds:

5 Pull-ups
10 Push-ups
15 Air Squats

800m/650m Row

7 Rounds:

5 Pull-ups
10 Push-ups
15 Air squats

800m/650m Row

RX+ weight vest

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

05/04/2024

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps builing through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

05/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

8 – 7 – 6 – 5 – 5 – 5

Every 2:00 x 6 Sets

Build To A Heavy 5

“THE ONE WHERE ‘KAREN’ BITES”

Metcon

- Big Friday -

Teams of 2

“New Beginnings - Push Pull Madness”

BARBELL BENCH PRESS

8 - 5 - 3 - 2 - 1 - 1

12 Mins

Build To A Heavy Single

Then:

Superset

Every 2:00 x 3 Sets

10 DB Floor Press
10 Sea Saw Row

"4 TWENTY”

4 Rounds For Time:

20 Box Jumps
20 Renegade Rows
20 Burpees
20 Thrusters

TC: 22 Min

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

07/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

5 Rounds

40 Box Get Overs
30 KB Swing (sync) 24/16
20 Burpee Pull Ups
10/10 KB OH Lunges (sync) 24/16

TC: 30 Mins.

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

07/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Team of 2

800m run together

Waterfall style

8 Rounds (4 each)
- 12/10 Row Cals (P1)
- 10 Burpee over rower (P2)
- 8 Hang dumbell clean and jerk

800m run together

CrossFit

TEAM BB WORKOUT
Clean & Jerk"

In Teams of 3

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

Score = Max Cals

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

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

07/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

100 Burpees
100 Lunges
100 Sit Ups
100 DB STO 2x30/20

TC:30Mins.

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

07/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Pull Up Focus

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

EMOM 8

1) 12 Banded Lat pull down
2) 30s Dead Hang

""Yee-Haw""

AMRAP 7

5 KB Swing
10 Ring Row
12/10 Cal Bike

Rest 3

AMRAP 7

5 Goblet Squat
10 Renegade Row
12/10 Cal Ski

07/04/2024

Vogue Fitness | JLT

CrossFit

"GAS MASK”

AMRAP 5”

60/48 Calories Row
Max Calories Echo in remaining time

Rest 90secs

AMRAP 5”

CrossFit

4 Sets RPE 7

6 Pendlay Rows
12 DB Z Press

Rest 2 between sets

"EMOM 10"
1 - 15/20 Wall balls
2 - 15/12 Cal Assault bike

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

08/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Share however (Unless Stated)

Buy in: 800m run together

12 Rounds (Waterfall style)

8 DB overhead lunge 50/35#
10 Toes to bar
12 DB snatch

Buy out: 800m run together

Cap 30min

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

08/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Plant The Seeds""

Buy In: 800m Run Together

10 Rounds (Waterfall style)

8 Dumbbell Overhead Lunge (P1)
10 Toes To Bar (P2)
12 Dumbbell Snatch (P3)

Buy Out: 800m Run Together

08/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

5 SETS

3 Kip Swing + 3/4/5/6/7 TTB

Rest 1Min. BTS

50 Hollow Rocks (FT)

WOD

21-15-9

BJO
DB Snatch 35

Into:

15-12-9

TTB/HKR/SLR
DB Snatch 40

TC : 15 Mins.

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

08/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

1200m Row

5 ROUNDS

12 KB STO 2x12
10 BJO
8 TTB/HKR/V-Up

800m Row

5 ROUNDS

12 KB Deadlift 2x12
10 BBJO

TC : 30 Mins.

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

08/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LEGS

3 Rounds

8/8 Cossack Squats (?KB)
88 Bulgarian Split Squats
1min Wall Sit (Plate OH)

WOD
Option 1

150 Wall Balls 20/14
150/120 Cal Bike

Option 2

3 Rounds
50 Wall Balls
50/40 Cal Bike

Option 3

5 Rounds
30 Wall Balls
30 Cal Bike

Option 4

10 Rounds
15 Wall Balls
15 Cal Bike

TC: 20 Mins.

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

08/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

1500/1200m Row

5 Rounds
12 KB STO 2x16/12
10 BJO
8 TTB/HKR/V-Up

1000/800m Row

5 Rounds
12 KB Deadlift 2x16/12
10 BBJO

TC: 30Mins.

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

08/04/2024

Vogue Fitness | Yas Ladies

CrossFit

OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

12 min EMOM
(Snatch)

Build In Weight

Metcon

"With a partner

In a 30 minute window:

100/70 cal Ski
50 sych Dual DB STOH (2x50/35)
100 Box jump over
50 sych Dual DB deadlift (2x50/35)
100 Burpee touch

-in remaining time-

Max cal Ski

*share reps as needed"

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

*Sprintevals; more rest is better. Full effort each round.

09/04/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Metcon

10 Rounds

1. 20 Push Ups
15/10 Cal Ski
10 Dual DB Snatch 2x35/20

2. 20 Sit Ups
15/10 Cal Ski
10 Dual DB Snatch

TC: 30Mins.

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

09/04/2024

Vogue Fitness | Yas Ladies

**time cap: 12 minutes

2. EMOM for 15 minutes:
1. 15/12 cal AB
2. Max Wall Ball
3. Rest "

09/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Weightlifting (W4/4)

10min AMRAP

14 Dual DB floor press on WB
10 Dual Db Strict Press
10 Dual DB Renegade Rows
- 60s Rest-

PARTNER WOD

YGIG , Share however (Unless Stated)

4000m/3200m Row

Every break:

15 Wall Balls 20/14#
10 DB Snatches
5 Burpees over Db

Cap 16 min

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

10/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Tina Turner""

3 Rounds

400m Run
25 Wall Balls
20 HR Push Ups

Straight Into

3 Rounds
25/20 Cal Bike
24 DB Lunges
30s Farmers Carry Hold

10/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LEGS

3 ROUNDS

8/8 Cossack Squats (?KB)
88 Bulgarian Split Squats
1Min. Wall Sit (Plate OH)

WOD

OPTION 1 :

150 Wall Balls 20/14
120 Cal Bike

OPTION 2 :

3 ROUNDS

50 Wall Balls
40 Cal Bike

OPTION 3 :

5 ROUNDS

30 Wall Balls
30/24 Cal Bike

OPTION 4 :

10 ROUNDS

15 Wall Balls
12 Cal Bike

TC : 20 Mins.

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

10/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

Every 5Mins. Complete

100 Skipping
20 Wall Balls 14
10 Pull Ups
10 Burpee Broad Jump (1m)

TC : 30 Mins.

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

10/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

5 Sets

3 Kip Swing + 3/4/5/6/7 TTB

Rest 1min BTS

50 Hollow Rocks (FT)

WOD

21-15-9
BJO
DB Snatch 50/35

Into:

15-12-9
TTB/HKR/SLR
DB Snatch 60/40

TC: 15 Mins.

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

10/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 5min Complete

100 Skipping
20 Wall Balls 20/14
10 Pull Ups
10 Burpee Broad Jump (1m)

TC:30Mins.

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

10/04/2024

Vogue Fitness | Yas Ladies

CrossFit

BOOTY DAY

Every 3:00 x 4

8 Front Squat @ 60%-70%

8 Single Leg DB Rdl's (Toe Supported)

12 Deadbugs

“Shake & Bake”

5 ROUNDS FOR TIME
200m Bike
12 Hang Power Cleans
9 Front Squats
6 Burpee Over Bar

Time Cap : 15 mins

L1: 35-55lb
L2: 65-75lb
L3: 85-95lb
Spicy: 105lbs"

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

10/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Teams of 3
4000m/2.5 Miles Bike
3000m Row
2000m Ski

Swap Every
1: 20 KB Swings
2: 20 KB Squats
3: 20 Slam Balls
4: 10 Hand-Release Push-Ups

1 Person Machine
1 Person Exercise
1 Person Rest
(Everyone must complete exercise 1 before
moving on)

TC: 35 mins

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

10/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Reps @ 85%

Superset With:

6/6 DB Lateral Box Step Up

“DIRTY DUBBED DT”

5 Rounds For Time:

20/14 Cals Echo
1 Round of KB DT (50/35lbs)
30 Crossovers

TC: 16 Min

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

10/04/2024

Vogue Fitness | Yas Marina

Metcon

"EMOM for 30 minutes:
1. 15/12 cal Row
2. 10 Dual DB box step ups
3. 15/12 cal AB
4. 10 Dual KB hang clean and jerk
5. Rest"

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

10/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Skill Practice

15 minutes of:
Handstand walk play

- Chest to Wall Handstand
- Box Walk Ins
- Plate Transfers
- PVC assisted walking

Vogue Fitness | Al Raha

WOD

MAYHEM

""Spork""

0-10

14 Rounds
5 Devils Press
15 Air Squat
*Rest remainder of the time

10-20

2200m/1800m Ski

20-30

14 Rounds
5 Dumbbell Hang Snatch Right
5 Dumbbell Hang SnatchLeft
5 Burpee Over Dumbbell

11/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

3 ROUNDS

20 Banded Tricep Pull Down
10 Plyo Push Up
7 Cal Ski (Only Lats)

WOD

Every 6 Mins. Complete

20 Power Snatches 65
25 Squat Jump Over Bar
22 Cal Ski

TC : 18 Mins.

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

11/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

10 ROUNDS

1. 20 Push Ups
10 Cal Ski
10 Dual DB Snatch 2x20

2. 20 Sit Ups
10 Cal Ski
10 Dual DB Snatch

TC : 30 Mins.

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

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

11/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

AMRAP x6
10 Plate A Jumps
10 Plate GTOH
10 Burpees to Plate

Rest 2 Mins

AMRAP x6
10 Cal Ski
10 Sumo Deadlift High Pull
10 SA KB S2OH (5/5)

Rest 2 mins

x 2 sets

L1: 40 secs + 15lb Plate + Pink KB
L2: 7 Cals + 25lb Plate + Blue KB
L3: 10 Cals + 35lb Plate + Yellow KB"

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

11/04/2024

Vogue Fitness | JLT

CrossFit

"BEHIND THE NECK JERK"

Build To A Heavy Double
12 Min

Then:

Every 1:00 x 3

3 Push Press @ 70%

“MEAN MACHINE”

- Choose Your Weapon -

300/210 CALORIES FOR TIME

Every 4:00
5 Down Ups + 10 Sit Ups + 15 Air Squats

TC: 24 Min

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

11/04/2024

Vogue Fitness | Yas Marina

Metcon

"6 sets:
4:00 on / 2:00 off

1. 30/22 cal AB + Max Distance Row

2. 500/400m Row + Max cal AB

*alternate between for 3 sets of each"

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

11/04/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

6 sets:

4:00 on / 2:00 rest

*alternating between

1. 500m row + Max line facing burpees

2. 400m run + Max cal ski "

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

11/04/2024

Vogue Fitness | Marina Mall

CrossFit

Deadlifts Week 6:

4 x 3 x 85%

Go every 90s

3 Rounds
12 Bar Facing Burpees
12 Front Squats 155/105

Into

3 Rounds
50 Double Unders
12 Deadlifts 155/105

TC14

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

11/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

6 Rounds

3min Work : 2min Rest

100 Skipping/ 60 DU
16 DB Snatch 50/35
AMRAP
Odd - Cal Bike
Even Cal Row

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

12/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

Metcon

5 ROUNDS

20 DB Hang Clean & Jerk 35
10 Shuttle Run
18 Cal Row
10 Shuttle Run

TC : 30 Mins.

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

12/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

10-8-6-4-2

SDHP

WOD
AMRAP

10 SDHP 95/65
30 DU/60 SU
10 Down Ups

TC: 15 Mins.

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

12/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

20 DB Hang Clean & Jerk 50/35
10 Shuttle Run
25/18 Cal Ski
10 Shuttle Run

TC:30Mins.

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

12/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
PARTNER WORKOUT

'We'll Go Again'

A - AMRAP 25
All Shared
400m Row
20 Burpee Box Jump Overs
40 Wall Balls
20 Pull Ups

Rest 5

B - AMRAP 8
You Go I Go
3,6,9,12...
Dual DB Hang Cleans
DB Squats

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

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

12/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

4 - 4 - 4 - 6 - 6 - 8

Build to a Heavy 8

Every 2:00 x 6 Sets

Vogue Fitness | RAK Mixed

WOD

Sumo deadlift:

E2MOM x 5:
3 reps building through sets

Wod:

5 Sets:
1:00 Assault Bike
1:00 x 7 Sandbag Squats + Max distance SB walk
1:00 Ab mat sit ups

13/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

EMOM 9

1. 15/10 Cal Row
2. 8 Strict Pull Ups
3. 8 Strict HSPU/ Kipping/ Box Pike

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

Pull Ups
KB Hang Clean 2x16/12
HSPU
10/7 Cal Row

TC: 15 Mins.

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

13/04/2024

Vogue Fitness | JLT

CrossFit

“Push Pull Madness”

BARBELL BENCH PRESS

Every 3:00 x 5

8 Reps @ 70-75%

Superset With:

8/8 DB Chinese Rows

“MAXING OUT”

4 Rounds:

60s on each station:

1. Machine
2. Goblet Squat
3. Box Jump Over
4. Russian KB Swings
5. Rest

""Aim to keep an even score on all working sets""

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

13/04/2024

Vogue Fitness | Yas Marina

CrossFit

"5 Rounds:
400m Run
30 Wall Balls (20/14)
20 KB swing (24/16)
10 Burpee box jump (24/20)

*time cap: 30-35 minutes "

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

14/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Toes To Bar Focus

EMOM 8

1) 30s Hollow Hold
2) 10 Beat Swings + 5 Strict Knee Raises

14/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

5000/4000m SKi

5 Burpee BJO
8 DB Deadlift 2x50/35
11 Hollow Rocks

TC: 30 Mins.

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

14/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

Work 1:30 Rest 1min

15/10 Cal Row
AMRAP Burpee Over Rower

Target 90

Rest until 18:00

3 Rounds

10 Angel Presses 50/35
20/15 Cal Row
4 Wall Walks

TC: 30Mins.

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

14/04/2024

Vogue Fitness | Yas Ladies

CrossFit

DEADLIFT

Every 2:30 x4

8 reps @ 60-70%
*Silent Deadlifts

3 Superset with Box Jumps

(Increasing height)
(Alternative Death Jump + Vertical Jump)

“Turn On The Jets”

3 Rounds

50 Double Unders / Single Unders
16 Cal Row/Ski
14 Alternating FR Lunge
12 STOH

Rest 1 Min between rounds

Time Cap on Rounds: 4:30 mins
Reduce Cals to 12

L1: 35-45lb
L2: 55-65lb
L3: 75-85lb
Spicy: 90lbs"

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

14/04/2024

Vogue Fitness | JLT

CrossFit

“ENGINE”

Team of 2:

1.5K Ski
at 500m - 1st Runs 400m
at 1.5K - 2nd Runs 400m

into...

CrossFit

"Complete as many calories as possible in 10 minutes of:

50 Alternating Dumbbell Snatches
50 Alternating Dumbbell Lunges
Max Calories on the Rower

♀ 50-lb Dumbbell
♂ 75-lb Dumbbell

Single DB on Lunges held in goblet

"Notes
- try to use a heavier DB than normal something you can complete around 15 Snatches set 1

"Core Cash Out"
20 KB Plank pass throughs
1 Lap Sandbag Bear Hug Carry

Rest 90s x 3

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

14/04/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

5 Rounds

E2MOM

1. 25/18 Cal Bike

2. 20 Alternating V-Ups
15 Down Ups

3. 15 Slam Balls
15 Wall Balls 20/14

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

15/04/2024

Vogue Fitness | JLT

Metcon

“CAPTAIN TOM”

'In Honour of Covid'

For Time:

10 Rounds of:

30 Lunges
4 Devil Presses (2 x 50/35lbs)
19 Air Squats
20 Double Unders

Directly Into:
100 Burpees

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

15/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG , Waterfall Style

8 rounds

3 wall walks
6 Dual DB Box Step overs 24/20” & 50/35#
9 DB snatch
12/10 cal row

TC:30 mins

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

15/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 1/4

Box Squat
5-5-5-5-5

*building

-then-

2x5 at 80% of todays heavy

*perform a set every 2 minutes

**total time - 14 minutes "
"4 rounds:
20 Wall ball (20/14)
20 alt DB snatch (50/35)

*time cap: 10 minutes "

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

CrossFit

GYMNASTICS/ INTERVALS

Every 90sec

2 Rounds

F: 11-9-7-5
Cal Row
10 Pull Ups / 8 C2B / 6 B-MU

(Rest 1min)

Round 2

10 TTB

WOD

3 Rounds

22 Cal Row
15 KB STO 2x12
20 Farmer KB Lunges
10 Jumping Strict pull Ups

TC: 17Mins.

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

15/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Lessons Learnt""

Teams of 2
Waterfall Style
One partner completes the first movement fully followed by the second

8 Rounds

3 Wall Walks / 5 Inch Worm Push Up
6 Dumbbell Box Step Overs (2DB)
(Box Step Up Outside )
12 Dumbbell Snatch
12/10 Cal Row

TC: 36 mins

15/04/2024

Vogue Fitness | JLT

CrossFit

“WHEELING & DEALING”

Team of 2:

100 KB Box Step Overs (24/16kg x2)
(6 TTB + 6 Pull Ups - Synch)

80 Wall Balls
(9 TTB + 9 Pull Ups - Synch)

60 KB Clean & Jerk
(12 TTB + 12 Pull Ups - Synch)

40 HSPU
(15 TTB + 15 Pull Ups - Synch)

20 KB Clusters

(50 Synch Burpees if time)

TC: 45 Min

"Split All Apart From Gymnastics"

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

15/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

''All Gas, No Brakes'

A - EMOM x 20
1: 8-12 Cal Ski
2: 8 - 12 Sit Ups
3: 20 Double Unders / 40 SU's
4: 14 Hang Clean & Jerk

(Max 40 secs on each rd)

B - Core Accessory

3 Rounds of
10 Plank Drag Throughs
30/30s Side Plank Hold

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

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

15/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

EMOM x 12 (Clean)

Build In Weight

Odd Minute = 1 Hang Clean + 1 Clean

Even Minute = Burpees Over the Bar
(5 - 10 Burpees; 30 secs Work)

Rest 5 mins

EMOM x 12 (Thruster)

Build In Weight

Odd Minute = 5 x Thrusters

Even Minute = 30 secs Plate Hops

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

15/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Al Raha
"Endurance Run

50-60min Run (Green Zone / Aerobic Effort)

5x100m strides (walk back recovery)"

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

15/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

In a 35 minute window

10 Rounds (5 rounds each)

Speciality

AEROBIC CAPACITY 4:30pm class

EMOM x 10:
9/6 calorie bike

Rest 2 minutes

EMOM x 10:
5 DBL DB thrusters + 1 DBL DB devils press

Rest 2 minutes

EMOM x 10:
5 burpees to rig + 3 v ups

15/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

3-4 sets to focus on position, speed and balance
1 Tall jerk
1 BTN jerk drop
1 Paused split jerk (2 sec in dip and catch)

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
4 sets of 3 reps between 45-55%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 50-65% E2:30M

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

16/04/2024

Vogue Fitness | JLT

1 set:
Max Strict HSPU (unbroken)

Rest 3 minutes

EMOM for 4 minutes
30-50% of Max SHSPU

*scaling - 1 ABmat or Deficit box HSPU"
"4 sets:
2:00 on / 2:00 off

1. 20/15 cal AB + Max CTB

2. 15-20 CTB + Max cal AB

*alternate between 1 and 2

**scaling - Pull up or Jumping Pull up"

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

16/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:

Every 3 minutes x 5
3 @ 77%

Superset with Max strict ring dips 2 RIR

"15-10-5 Reps for Time"
Thrusters 115/75lbs
Bar Muscle-Ups

TC10

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

16/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

500/420 Cal Row

0-250/210 Cal Row

Time Keeper

1 Round of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats

250/210- to completion

5 Wall Ball
5 Burpees
5 Wall Balls

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

16/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

"SMASH IT!

TEAM OF 2

10 Rounds

CrossFit

"SMASH IT!

TEAM OF 2

10 Rounds

1. 7 Cal Bike
5 BFB

2. 5 Cal Ski
10 Wall Ball 14

3. 15 Power Clean 65

TC:30Mins.

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

16/04/2024

Vogue Fitness | Al Raha

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

16/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - YAS Marina
"Teams of 2 Workout

Station 1
4k/3.5k Row
Every Swap Complete:
15 Dumbell Snatch
15 Dumbell Lunge

Station 2
3k/2.7k Row
Every Swap complete:
12 Kickback burpee
24 mountain climbers

Station 3
2k/1.7k Row
Every Swap complete
9 HR Press ups
9 Hang Clean and jerk

*400m run after every station

(TC:45 mins)"

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

16/04/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:

For time:
15-12-9:
Power snatch 95/65lbs
50 double unders after each round

Into...

15-12-9:
Over head squat 95/65lbs
Bar facing burpees

16/04/2024

Vogue Fitness | RAK Ladies

WOD

Pressing:

E2MOM x 6:
5 Push Press

Wod:

For time:
15-12-9:
Power snatch 95/65lbs
50 double unders after each round

Into...

15-12-9:
Over head squat 95/65lbs
Bar facing burpees

16/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

-Olympic Weightlifting-

Complex
Squat Clean + Front Squat + Jerk
Clean Deadlifts
Power Cleans

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

17/04/2024

Vogue Fitness | JLT

CrossFit

"BACK SQUATS"

Every 3:00 x 5

5 Rounds for Time
In teams of 2

1000m/800m Ski
200 Double Unders
10 Synchro Line Facing Burpees

TC35

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

17/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

5 Sets
10/10 Half Kneeling DB Press
Max Chin Over Bar Hold
Max Deficit Push Ups 45/25lbs Plates
Rest 2 between efforts

WOD

5 Sets
15 Goblet Squats
10 Jump Lunges
15s Assault Bike Sprint

Rest 2 between sets

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

17/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

5 Rounds

3 Power Snatch
(singles)

CrossFit

LIFTING

5 ROUNDS

3 Power Snatch

(singles)

WOD

AMRAP

15 Power Snatch 55
10 Box Jump
5 Strict Pull Ups

TC : 15 Mins.

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

17/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Heathrow Terminal 4""

With a Partner

0-10 mins

800m Run Together + AMRAP Burpees (1 for 1)
(until 9 mins)

10-20 mins
AMRAP 9
20 Wall Ball Shots
20 Cal Row
20 Dumbell Lunges

20-30 mins

800m Run Together + AMRAP Burpees (1 for 1)
(until 9 mins)

17/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Partner WOD

Teams of 2:
Every 6 mins:
500m Machine of Choice
20 DB Hang Snatch
20 DB Box Step Ups
20 Goblet Reverse Lunges

In the remaining time
Max Cals

Rest 2 mins
x 4 sets

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

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

17/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"BOOTY DAY

Stamina

HYROX Stamina
"Doubles Workout

For Time (with a Partner)

400m Run / Max Row

Rest 1 minute

400m Run / Max Ski

Rest 1 minute

400m Run / Max Farmers Carry

Rest 1 minute

400m Run / Max Dumbell Lunge (RX-50/35lb)

Rest 1 minute

400m Run / Max Wall Balls

Speciality

OLY LIFTING CYCLE - 5:30pm ONLY

W5-8:

Clean and jerk:
3+1 @ 60% - 3+1 @ 65% - 2+1 @ 70% - 4 sets x 2+1 @ 75%

Clean pulls:
3x 4 reps @ 100%

Front squat:
2 reps 70% - 2 reps 75% - 2 reps 80% x 3 sets

Stiff legged deadlift:
3 sets x 5 reps

17/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

3-4 sets to focus on position, speed and balance
1 Tall jerk
1 BTN jerk drop
1 Paused split jerk (2 sec in dip and catch)

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
4 sets of 3 reps between 45-55%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 50-65% E2:30M

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

17/04/2024

Vogue Fitness | JLT

Metcon

(PARTNER WOD)

“SYNCH OR SWIM”

Deadlifts Week 7:

4 x 1 x 90%

Rest as needed (-TC10-)

"The Admiral"

3 Rounds For Time:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)

Time Cap: 25 Minutes

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

18/04/2024

Vogue Fitness | Marina Mall

Metcon

- Thursdays Intervals -

5 Rounds
15/12 Cal Row
15 Slam Balls

- Rest 5:00 -

5 Rounds
21/15 Cal Ski
15 Box Jumps

Cash Out

for time sprint

500m Ski
500m Row

Females 400/400

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

18/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 Rounds

CrossFit

BODYBUILDING

3 ROUNDS

10 Bench press
10 DB Flyes
15 Plate Pinch
30 Hollow Rocks

WOD

7 Cal Ski

3-6-9-12-15-18-21...
DB Bench Press 2x35
DB Deadlift
Plyo Push Ups

TC : 17 Mins.

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

18/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""All Goods?""

In Pairs

50-40-30-20-10
Cal Row (Shared)
Synchro Box Step Ups (Together)
(1DB)
DB Push Press (Synchro 1DB)
100-80-60-40-20
Double Under The Same Number As Single Under

TC: 34 mins

18/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

Hard2Handle - Yas Marina
"In teams of 2:

2000m/800m C2B

50 D-Ball Slam Throws

2000m/1800m C2b

100 D-Ball Synchro Squats

2000m/1800m C2B

100 D-Ball Thrusters

2000m/1800m C2B

100 D-Ball Synchro lunges

Speciality

-Gymnastics-

HSW
Ring Muscle Up (progression)
B-MU/R-MU

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

18/04/2024

Vogue Fitness | Stamina

Stamina

Stamina WOD JLT

In teams of 2:

2000m/800m C2B

50 D-Ball Slam Throws

2000m/1800m C2b

100 D-Ball Synchro Squats

2000m/1800m C2B

100 D-Ball Thrusters

2000m/1800m C2B

100 D-Ball Synchro lunges

2000/1800m C2B

50 D-Ball Over the Shoulder

Max C2B in remaining time

TC:40 mins

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

19/04/2024

Vogue Fitness | JLT

CrossFit

"OVERHEAD SQUATS"

Every 2:30 x 5

5 Reps @ 90%

CrossFit

"Mikkos"

EMOM for 39 minutes
1 minute Row
1 minute Ski Erg
1 minute Assault Bike
1 minute Rest

Set a single number of calories and complete that amount of work each minute - every minute.

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

19/04/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

2:00/2:00 x5
8 DB Power Cleans 2 x 50/35lbs
30 Double Unders
AMRAP Burpee to Target

Score lowest number of burpees in any round

Cash Out

3 x 10/15 Weight Strict Hanging Knee Raises

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

19/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

E2MOM

5 Rounds

5 Back Squats + 3 Front Squats

WOD

"Every 3Min. Complete"

12 Thrusters 95/75
6 HSPU
12 Burpee OB

TC: 15Mins.

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

19/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

2 Rounds

21-15-9
Cal Ski
KB Swings 24/16
Sit Ups

21-15-9
Cal Ski
G-Squat 24/16
Hollow Rocks

TC:30Mins.

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

19/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

2 Rounds

21-15-9

Cal Ski
KB Swings 16
Sit Ups

21-15-9

Cal Ski
G-Squat 16
Hollow Rocks

TC:30Mins.

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

19/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

E2MOM

5 ROUNDS

5 Back Squats

3 Front Squats

WOD

Every 3Mins. Complete

12 Thrusters 75
6 HSPU
12 Burpee OB

TC : 15 Mins.

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

19/04/2024

Vogue Fitness | Al Raha

WOD

VO2

""Synergies""

3 Sets Alternating

Speciality

AEROBIC CAPACITY 4:00pm class

3 Rounds
50 Cal Bike
750m Row
500m Ski

30 Min Cap

20/04/2024

Vogue Fitness | Yas Marina

CrossFit

"Saturday Sweat

With a partner

3 rounds:
500m row
30 Burpee
20 TTB

-into-

2 rounds:
100 Double under
50 DB goblet lunge (50/35)
25 S-A DB Devils press

-into-

1 round:
50 cal AB
50 cal Ski
50 cal AB

*share reps however

**time cap: 35 minutes "

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

20/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

90sec. to finish-1min Rest

30/22 Cal Row
x2

1min to Finish-30sec Rest

20/15 Cal Row
x2

WOD

3 Rounds

18/14 Cal Row
14 DB Snatches 50/35
10 Hollow Rocks

18/14 Cal Row
14 DB Hang Clean & Jerk 50/35
10 Hollow Rocks

TC: 18Mins.

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

20/04/2024

Vogue Fitness | Marina Mall

WOD

"Marina Mall 5th B-Murphday WOD"

RX Murph:

1-Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run
RX 20/14lbs Weight Vest

Partitioned Murph:

1-Mile Run
20 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1-Mile Run

Teams of 2:

1-Mile Run together
Split any way between partners:
100 Pull-Ups
200 Push-Ups
300 Air Squats
1-Mile Run together

Mini Murph:

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

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

20/04/2024

Vogue Fitness | JLT

CrossFit

“Push Pull Madness”

BARBELL BENCH PRESS

Every 3:00 x 5

Metcon

3min. Work ; 2min. Rest

25/18 Cal Row
15 DB Deadlift 2x50/35
AMRAP Burpee Over Rower

TC:30Mins.

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

21/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"DEADLIFT

Every 3:00 x4
8 Silent Deadlifts @ 60-70%
8 Superset with Single KB Box Step Ups ( Each Leg)

“Big Narstie”

5 ROUNDS FOR TIME
8 Deadlifts
8 Pull Ups
4 Front Squats
4 C2Bs
400m Assault Bike

L1: 35-55lb
L2: 65-75lb
L3: 85-95lb
Spicy: 105lbs"

Time Cap : 20 mins

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

21/04/2024

Vogue Fitness | Yas Marina

Metcon

"With a partner

200/150 Cal AB
150 Wallball
100 DB hang clean & jerk
50 Burpee box jump

*time cap; 32 minutes"

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

21/04/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

CrossFit

"For Time"
500m-400m-300m-200m-100m
Row
50-40-30-20-10
AB Mat Sit Ups
25-20-15-10-5
Box Jumps

TC25

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

21/04/2024

Vogue Fitness | Marina Mall

Metcon

- Sunday Sweat Fest -

TEAMS OF 2 30 ROUNDS

FOR TIME

IGYG FULL ROUNDS

8/6 Cal Ski
6 Box jump Overs
4 Shuttle Runs

TC 35

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

21/04/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“SWEET MOTHER OF CALORIES”

For Time:

10 - 20 - 30 - 40 - 30 - 20 - 10

Row
Ski
Echo

TC: 50 Min

21/04/2024

Vogue Fitness | Al Raha

WOD

Strength

EMOM 8

1) 15 Ball Slams
2) 15 Dumbbell Power Cleans From The Floor

*Coaches notes
The aim here is to improver the open and close
of the hip through toes to bar despite not being
on the bar you have one opening the hip and
then one closing the hip.

""Open 14.5 Twisted""

21-18-15-12-9-6-3 Reps, For Time
Thrusters (2x50lb/35lb)
Toes-to-Bar

TC: 20 mins

21/04/2024

Vogue Fitness | Al Ain Ladies

WOD

WARRIOR

BUY IN & AFTER EVERY SET 5 LAPS SYNC RUN

Stamina

TEMPO RUN Al Raha
"Steady-State Run

55min Run Total
or
45min Run Total

-10min Easy (Green Zone)
A) 2x15min (Yellow Zone) ""5min float recovery""
B) 2x10min (Yellow Zone) ""5min walk recovery""
-10min Easy (Green Zone)"

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

22/04/2024

Vogue Fitness | Al Ain Ladies

Every 3mins x 4
3 Power Snatch at 70%
2 Power Snatch 75%
1 Power Snatch 80%

"Buy in 30/24 Cal Bike"

12-9-6-3-9-6-3
Kettlebell Swings
Burpee to Target

Cash out Buy in 30/24 Cal Bike

TC 15

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

22/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

10 Rounds

200/150m Row
10 Slamballs 45/30
10 Slamball Squat
5 Down Ups

TC: 30 Mins.

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

Synchro Every Change
5 Burpee to Target
10 Pistols

TC: 40 TC

Two scores: Rounds + Amrap

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

22/04/2024

Vogue Fitness | Yas Marina

CrossFit

Strength 2/4

Box Squat
3-3-3-3-3

build each set

then

2x3 at 80% of todays heavy "
"For time:
50 Wall Ball
40 TTB
30 Box jump (30/24)
40 TTB
50 Wall Ball

time cap: 15 minutes

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

22/04/2024

Vogue Fitness | JLT

Metcon

“HERO' ISH”

For Time:

"SEAN"

2000m Row
EMOM 5 Burpees Over Rower

Cap @ 15 Min

Rest 2

CrossFit

"OLYMPIC WEIGHTLIFTING/BARBELL CYCLING

EMOM x 12 MINS.
Snatch

Build In Weight

Odd Minute = 1 Hang Snatch + 1 Snatch

Even Minute = Burpees Over the Bar
(5 - 10 Burpees; 30 secs Work)

Rest 5 mins

12 min EMOM
OHS

Build In Weight

Odd Minute = 5/4/3/2/1/1 reps OHS

Even Minute = 30 Single Unders
(30-40 secs Work)"

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

22/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

a) 2 Min Work / 2 Min Rest x4
16 - 20 FR DB Reverse Lunges
Max Cal Row

Rest 2-3 Mins

b) 2 Min Work / 2 Min Rest x4
10-15 Cal Row
Max Sit Ups
Time Cap: 31 Mins

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm up;
3-4 sets to focus on position, speed and balance
1 OH press in split position
1 Jerk from split position
1 paused split jerk (2 sec in dip and catch)
1 BTN jerk drop

Main Work

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
1 Push press into 1 split jerk with 2 sec pause in catch and dip
4 sets of 3 @50-60%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 55-70% E2:30M

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

23/04/2024

Vogue Fitness | Al Ghadeer

WOD

"Strength

EMOM 9

1) 15 D-ball slams
2) 15 Dual DB power cleans
3) 15 V-Sit Ups

INDIVIDUAL WOD

FOR TIME: 21-18-15-12-9-6-3
Dual DB Hang Clean & Jerk 50/35#
Toes to bar

TC: 20 mins

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

23/04/2024

Vogue Fitness | Al Raha

WOD

UNITE

BODYBUILDING

3 ROUNDS

Banded T,Y,W
10-10-10
10/10 DB Rows
10 BB Good Mornings 55

-Team Up Tuesday-

"With a partner "

In a 30 minute window:

100/70 Cal Ski
50 Synch Dual DB STOH (2x50/35)
100 Box jump over
50 Synch S/A DB hang squat cleans (1x50/35)
100 Burpee Touch

-In remaining time-

Max cal Ski

-share reps as needed-

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

23/04/2024

Vogue Fitness | Yas Marina

Metcon

5 rounds
400m run
20 Push up
20 Box jump w/ step down (24/20)
20 KB swing (24/16)

time cap: 30 minutes

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

16 Double DB Hang Clean
16 V Ups
16 Double DB Front Rack Lunges
16 Mountain Climbers
16 Double DB STOH
16 Russian Twist

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

23/04/2024

Vogue Fitness | RAK Mixed

WOD

Machine day:

60-50-40-30-20:
Cal Ski
Cal Row

23/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 4 - 8 Beat Swings (Hip To Bar)
2. 10/10 Med Ball Rotations
3. 30secs Hanging L Sit Hold
4. 8-12 Russian Push Ups
“THE BAZ EFFECT”

Buy In: 1989m Row

Into
4 Rounds of:

4 Devils Press
23 Pull Ups
100M Run

Cash Out: 35 Burpees To Target

TC: 22 Min

Score: Row and Rounds/Time

*Happy Birthday Baz X

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

23/04/2024

Vogue Fitness | Marina Mall

Speciality

-FUNCTIONAL BODY BUILDING-

Part A
Bench Press 1 REP max
"Then 3 x 8 @ 65"

Rest 2

Accessories
3 x 12 DB tricep extensions
3 x 12 DB front raises

Single Leg strength
3 sets superset
6/6 Single leg DL
6/6 Quad focus box step up tempo 31x1

Rest 2 between sets
Accessories
3 x 12 Dual DB overhead waking lunges

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

24/04/2024

Vogue Fitness | Al Ghadeer

WOD

"UNITE

STRENGHT
Build to heavy 3 REP PUSH JERK

(10 mins)

PARTNER WOD

YGIG , Share however (Unless Stated)

20MIN AMRAP
400m Run (Together)
8 Power Cleans 135/95#
16 Pull Ups

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

24/04/2024

Vogue Fitness | Al Raha

WOD

HYBRID

""Marvel""

Metcon

10 ROUNDS

150m Row
10 Slamballs 30
10 Slamball Squat
5 Down Ups

TC : 30 Mins.

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

24/04/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

Complex

5 ROUNDS

1 Power Clean
1 Hang Power Clean
2 Push Jerk

WOD

5 ROUNDS

15-13-11-9-7
Clean & Jerk
BOB
TTB

Weight

F: 65/75/85/95/105

TC : 18 Mins.

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

24/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

Complex

5 ROUNDS

1 Power Clean
1 Hang Power Clean
2 Push Jerk

WOD

5 ROUNDS

15-13-11-9-7
Clean & Jerk
BOB
TTB

Weight
M: 95/115/135/155/175
F: 65/75/85/95/105

TC : 18 Mins.

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

24/04/2024

Vogue Fitness | Marina Mall

CrossFit

"EMOM 28"

1 - 12/9 CAL BIKE
2 - 15 10M SHUTTLE RUNS
3 - 12/9 CAL SKI
4 - 8 DOWN UPS

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

24/04/2024

Vogue Fitness | Al Ain Mixed

Metcon

5 Rounds

20/15 Cal Bike
15 Wall Ball 20/14
10 DB Box Step Over 2x35/20

Then

50/40 Cal Bike
35 Wall Balls
20 Burpee DB BBSO

TC: 30 Mins.

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

24/04/2024

Vogue Fitness | Marina Mall

Metcon

- Wa7sh Wednesday -

Amrap 20

6 Chin Ups
12/9 Cal row
12 Db Lateral raises
12/9 Cal row
15 Bicep curls
12/9 Cal row
18 DB Floor press
12/9 Cal row
20 Dual DB deadlifts

CrossFit

"BOOTY DAY

Every 3:00 x4

Front Squats @ 70%-80% x 6 Reps

Staggered Stance Double DB Rdls x 8 reps e/s

"""DOUBLE TAP""

2 ROUNDS"
8 PUs/Jumping PUs
8 Dual DB Front Squats
16 DUs/32 SUs

Rest 90 secs

x 3 Sets

Cap: 3 mins each rd

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

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

24/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Partner Wod

For Time:
50 - 40 - 30 - 20 - 10
Slam Squats
Slams to Shoulder
Ski

TC: 30 mins

L1:15lb
L2:25lb
L3:35lb
Spicy: 45lb

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

24/04/2024

Vogue Fitness | JLT

CrossFit

BACK SQUATS

Every 3:00 x 5

5 Reps @ 90-95%

Superset With:

10/10 SL Glute Bridge (BW)

"WITH LOVE FROM DORA"

4 Rounds For Max Reps:

Speciality

OLY LIFTING CYCLE

W6-8:

Clean and jerk:
3+1 @ 60% - 3+1 @ 65% - 2+1 @ 70% - x 2+1 @ 75% - 2+1 @ 80%

Clean pulls:
3x 2 reps @ 100% - 2x 2 reps @ 105%

Front squat:
2 reps 70% - 2 reps 75% - 2 reps 80% - 2 reps 85% x 2 sets

Stiff legged deadlift:
3 sets x 5 reps

24/04/2024

Vogue Fitness | Marina Mall

Speciality

-OLYMPIC WEIGHTLIFTING-

Warm up;
3-4 sets to focus on position, speed and balance
1 OH press in split position
1 Jerk from split position
1 paused split jerk (2 sec in dip and catch)
1 BTN jerk drop

Main Work

A) Paused Split Jerk - E2M
(3 sec in dip and catch)
1 Push press into 1 split jerk with 2 sec pause in catch and dip
4 sets of 3 @50-60%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 55-70% E2:30M

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

24/04/2024

Vogue Fitness | JLT

Metcon

"WHAT's UP PARTNER"

Team of 2
5 sets
AMRAP 2
10 Synchro Burpee Over DB
10 Synchro DBL Front Squats
Max Box Jump Overs in time remaining

-rest 1min btwn sets-

@ 18 Min

50-40-30-20-10
Single Arm Alt DB Snatch
Crossovers (Each)
Pull Ups/Ring Rows
Calories Bike

(40 Min Running Clock)

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

25/04/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

PARTNER METCON

YGIG , Share however (Unless Stated)

For Time (with a Partner):
1,000 meter Row
4 rounds of “Cindy” (R4R)
50 Toes-to-Bar
4 rounds of “Cindy" (R4R)
50 DB Hang Cleans
4 rounds of "Cindy"
50 Wall Ball Situp
4 rounds of “Cindy" (R4R)
1,000 meter Row

One round of "Cindy" is 5 Pull-Ups, 10 Push-Ups,
15 Air Squats.

TC:34 mins

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

25/04/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Relentless""

For Time (with a Partner):
1,000 Meter Row
4 Rounds Of ""Cindy""
50 Toes-to-Bar
4 Rounds Of ""Cindy""
50 Hang Dumbbell Power Cleans (1DB)
4 Rounds Of ""Cindy""
50 Wall Ball Sit-up
4 Rounds of ""Cindy""
1,000 Meter Row

One round of ""Cindy"" is 5 Pull-Ups, 10 Push-Ups,
15 Air Squats.

Partners switch as needed, except during the
rounds of ""Cindy,"" where partners switch after
each full round.

TC:34 mins

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

25/04/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina
"Hard2Handle - Yas Marina

P1- (C2B)
P2- (Movement + Timekeeper)

Min - 0:00 - 10:00

15 V-ups + 15 Medball clean

Min - 10:00 - 20:00

12 Single DB Thruster + 12 Box Jump

Min - 20:00 - 30:00

9 Devils Press + 9 HR push up

Min 20:00 - 35:00

Max Cal C2B"

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

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

25/04/2024

Vogue Fitness | Marina Mall

CrossFit

"PUSH PRESS

Every 3:00 x4 @ 70%-80% x 6 Reps

Superset with Banded Face Pulls x 20 reps

"“AIN'T HANGIN AROUND”

6 ROUND FOR TIME:
12 Cal Row
14 V-ups
16 DB Box Step Ups (1 x DB)

TC: 15 mins

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

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

25/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

EMOM x10
Min 1: 12 - 15 Amerian KB Swings (Heavy)
Min 2: 15 - 20 V Ups

Rest 3 Mins

EMOM x8
Min 1: 6 - 8 SA KB STOH E/S
Min 2: 8 - 12 Burpees

Rest 3 Mins

EMOM x6
Min 1: 10 - 12 KB Sumo Deadlift High Pull
Min 2: 16 - 20 KB Russian Twists
(Lighter KB/DB)

L1: Pink
L2: Blue
L3: Yellow
Spicy: Green (24kg KB)"

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

25/04/2024

Vogue Fitness | JLT

CrossFit

BEHIND THE NECK JERK

Build To A Heavy 5

2 – 3 – 4 – 4 – 5 – 5

Every 2:00 x 6 Sets

70-90%

"BREAKDANCE"

3 Rounds:

21 Deadlifts (50/35lbs x 2)
18/12 Ski/Row
12 Toes Toe Bar

3 Rounds:

15 Hang Cleans
15/9 Ski/Row
9 CTB/Pull Ups

Metcon

"YOU'VE BEEN FRAMED"

"EMOM 40"

1 - 10 Burpee Pull Up
2 - 15 Med ball Sit Ups
3 - 12 Single KB Squat Cleans
4 - 15/10 Echo Bike
5 - Rest

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

25/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

- Gymnastics -

B-MU
HSW
DU

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

(Target 80 WB)

Rest 1Min.

30 Hollow Rocks
30 Burpees
30 V-Ups

{ 5min }

Rest 1Min.

TABATA

* Wall Balls 14

(Same as first TABATA)

TC : 15 Mins.

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

26/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Back Squat

4 x 10

WOD

TABATA

* Wall Balls 20/14

(Target 80 WB)

Rest 1Min.

30 Hollow Rocks
30 Burpees
30 V-Ups

{ 5Mins. }

Rest 1Min.

TABATA

* Wall Balls 20/14

(Same as first TABATA)

TC : 15 Mins.

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

26/04/2024

Vogue Fitness | Marina Mall

A - AMRAP 16
You Go I Go

6 Cal Bike
6 DB Hang CJ (HEAVY)
6 Burpee Over DB

Rest 5

B - AMRAP 16

40 Cal Ski Shared
30 Synchro DB Snatch
20 Wall Balls Shared
10 Synchro Down Ups

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB
Spicy: 50lb DB"

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

26/04/2024

Vogue Fitness | JLT

CrossFit

OVERHEAD SQUATS

Every 2:30 x 5

3 Reps @ 95%

Superset With:
6 Kneeling Jumps

“FROM DORA WITH LOVE'”

Speciality

AEROBIC CAPACITY

60-50-40-30-20:
Cal Ski
Cal Row

27/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

4 ROUNDS

90sec Work: 30sec Rest

13/8 Cal Bike
2 Laps Farmers Carry

WOD

10 ROUNDS

10 KB Hang Clean 2x16/12
8/6 Cal Bike
6 KB STO 2x16/12

TC : 20 Mins.

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

27/04/2024

Vogue Fitness | Yas Marina

CrossFit

Saturday Sweat

With a partner

0-10 minutes:
1000m Ski

-AMRAP in remaining time-

20 Dual DB STOH
20 Box jump over w/ step down (24/20"")

10-20 mintues:
1000m Ski

-AMRAP in remaining time-

20 Dual DB thruster
20 Burpee over DB

20-30 minutes
1000m Ski

-AMRAP in remaining time-

20 Devils Press
20 Dual DB box step ups (20"")

share distance/reps however

RX 2x50/35

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

27/04/2024

Vogue Fitness | JLT

CrossFit

“Push Pull Madness”

BARBELL BENCH PRESS

Every 3:00 x 5

6 Reps @ 80-85%

Superset With:

8/8 KB Gorilla Row

“SWEAT CITY”

25 - 20 - 15 - 10 - 5

SDB Snatch (as heavy as possible)
Cals Machine
Burpees To Target
Pull Ups

20 Min Cap

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

28/04/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

100/80 Cal Ski

80 Push Up (sync)
50/40 Cal Ski
80 Squats (sync)
50/40 Cal Ski
80 Sit Ups (sync)

100/80 Cal Ski

TC : 30 Mins.

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

28/04/2024

Vogue Fitness | Marina Mall

3 rounds
30 Double under
12/9 cal AB
6 Squat Clean at RPE 7

rest 2 minutes

2 rounds
60 Double under
24/18 cal AB
4 Squat Clean at RPE 8

rest 2 minutes

1 round
120 Double under
36/32 cal AB
2 Squat Clean at RPE 9

if the classes are busy perform in pairs as waterfall style

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

28/04/2024

Vogue Fitness | Yas Ladies

CrossFit

"DEADLIFT

Every 3:00 x4 @ 70%-80% x 6 reps
*Silent Deadlifts

Superset with Rear Foot Elevated DB Split Squat x8 reps e/s"

"""FULL STEAM AHEAD""

8 ROUND FOR TIME:
8 Ground To Overhead
8 Bar Facing Burpees

Time Cap: 15 mins

L1: Small Barbell; 18lb
L2: 35-55lb
L3/Spicy: 65lbs"

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

28/04/2024

Vogue Fitness | JLT

CrossFit

SUNDAY SERVICE

“THE FLOOR IS LAVA”

8min DeadHang

'Every Break'

100 Double Unders
200m Run
30 Down Ups
40 Air Squats

Cap @ 20 - Rest 2'
Then...

'400 ft KB Farmers Carry'

Every 4 Lengths

40 Lunges
30 Sumo Deadlift to High Pull
20 Burpees
100 Crossovers

Cap @ 38 - Rest 2

Then: 100 V Ups (FT)

45min Running Clock

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

28/04/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Toes to Bar Focus

EMOM 8

1) 15s Hollow Hold,15s Hollow Rock
2) 30s dead hang

"Mikarae"

50 Wall Balls
40 Toes to bar
50 Box jump
40 Toes to bar
50 Wall balls

TC:20 min

28/04/2024

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

Workout

Team of 2

AMRAP 15 mins

150 medball situp
90 Dumbell Snatch

Max Cal Ski Remaining time

Rest until 20:00

AMRAP 15

150 Goblet squat
90 Box jump Over

Max Cal Row in Remaining Time

Rest until 40:00

Max Cal Bike In 5 mins (30s on/30s off)
"

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

28/04/2024

Vogue Fitness | Marina Mall

Metcon

30 min Window

5 Rounds
600/400m Row
30 Box Jumps
30 Wall Balls
Amrap distance row remaining time

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

29/04/2024

Vogue Fitness | Marina Mall

CrossFit

"Week 4 Power Snatch Cycling"

Every 3:30mins x 4
3 Power Snatch at 75%
2 Power Snatch 80%
1 Power Snatch 85%

“DEATH BY ASSAULT”

EMOM For As Long As Possible
Ascending Assault Bike Calories

Males start with 3 calories. Add 3 calories every minute until failure.

Females start with 2 calories. Add 2 calories every minute until failure.

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

29/04/2024

Vogue Fitness | Marina Mall

Metcon

- Monster METCON Monday -

"4 Rounds"

15 TTB
40 Rev Lunges
20 DB Snatch 50/35
40/30 Cal Row/ Ski (alt each round)

TC25

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

29/04/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

PARTNER WOD

YGIG, Share However

1000-800-600-400-200
Meters on the Rower

After every Round

30 TTB
30 Burpee Over Bar
30 Deadlifts 185/115#

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

29/04/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Al Raha
"Moderate Run

40-50min Total
-10min Easy (Aerobic / Blue Zone)
-20min or 30min Moderate (LT1 Pace / Yellow Zone)
-10min Easy (Aerobic / Green Zone)"

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

29/04/2024

Vogue Fitness | Al Ain Ladies

Metcon

8 Cal Ski

10-1

Angel Press 35
Squat to Box Jump
Pike Push Up (box)

25 DU/ 50 SU

TC: 30 Mins.

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

Build In Weight

Odd Minute = 1 x Cluster

Even Minute = 30 secs of Burpee Broad Jumps

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

29/04/2024

Vogue Fitness | Yas Ladies

Metcon

"
INDIVIDUAL WORKOUT

PARTNER

" E - Z "

Buy in:

1987m Row
29 Wall Walks
(Done same time)

4 Rounds:
29 Pull ups
29 Double DB Thrusters 50/35
29 T2B
29 Double DB Hang Clean and Jerk

Cash out: 38 Double Devil’s Press

TC: 40

29/04/2024

Vogue Fitness | Marina Mall

Speciality

Olympic Weightlifting

A)Jerk complex - E2M
1 Jerk drive, 1 split jerk, 1 BTN split jerk
E90's x6 building in weight from 45-60%

B) Split Jerk (3 sec pause in catch & 3 sec in full extension overhead)
4 sets of 3 reps between 60-75% E2:30M

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

29/04/2024

Vogue Fitness | RAK Ladies

CrossFit

Wod:

5 rounds for time:
300/250m row
10 deadlifts

W: 125 lb
M: 185 lb

29/04/2024

Vogue Fitness | RAK Ladies

WOD

Wod:

5 rounds for time:
300/250m row
10 deadlifts

W: 125 lb
M: 185 lb

29/04/2024

Vogue Fitness | RAK Ladies

Speciality

AEROBIC CAPACITY

30 Minute AMRAP:
25 line facing burpees
50 Wall balls
25 Calorie bike

29/04/2024

Vogue Fitness | JLT

Metcon

"PARTNER BERT"

50 burpees
400-m run

100 push-ups
400-m run

150 walking lunges
400-m run

200 squats
400-m run

150 walking lunges
400-m run

Week 1 Squat:

E4MOMx4
3 Front Squat @ 70%
6 Front Squat @ 50%
9 Front Squats (light/empty) @ 30%

Wod:

DT:
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 STOH
RX= 125/85

15 minute time cap.

30/04/2024

Vogue Fitness | Marina Mall

CrossFit

Back Squat:

Every 3 minutes x 5
3 @ 83%

Superset with Max Strict Ring Dips

"Fireworks"

Do 12 min AMRAP of:
9 Burpee Box-Jump-Overs
6 Double DB Hang Power Cleans
3 Double DB Squat Clean Thrusters

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

30/04/2024

Vogue Fitness | Marina Mall

Metcon

-Team Up Tuesday-

5000m/4000m Row

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

30/04/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

EMOM 6

1) 5-8 Strict Pull-up
2) 30s Farmers hold

ALI - 'Working out is like flying'

AMRAP 10

10 Burpees
15 Situp
20 Air squats

Rest 2

AMRAP 10

3 Double Dumbell Thruster
4 Devils Press
8 Handstand Push Up

30/04/2024

Vogue Fitness | JLT

CrossFit

"EMOM 12"

1. 4 - 8 Beat Swings (Hip To Bar)
2. 8/8 Standing Filly Press
3. 30s L-Sit on Box
4. 10-14 Plank Plate/KB Drags

"NYC STYLE"

5 Rounds:

200m Run
10 Alternating Leg Pistols
8 HSPU / KB Push Press 24/16
6 High Box Jumps 30/24""
4 Strict T2B

CAP 25

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

30/04/2024

Vogue Fitness | JLT

Metcon

"JAZZY THE SAUVAGE"

PARTNER TING

Buy in:

P1:1000m Ski + P2 800m Run (Same Time)
P2: 1000m Row + P1 800m Run (Same Time)

Speciality

Functional Bodybuilding

Bench Press 1 REP max

Then 3 x 6 @ 75
Super Set
12/12 DB Meadows Row

Rest 2

Accessories
3 x 12 DB tricep extensions
3 x 12 DB bicep curls

Single Leg Strength
"3 sets superset"
8/8 Single Leg DL
8/8 Quad focus box step up tempo 31x1

Rest 2 between sets

Accessories
3 x 14 Dual DB overhead waking lunges

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

30/04/2024

Vogue Fitness | Al Ain Mixed

Speciality

-Olympic Weightlifting-

Snatch Balance
OHS
Squat Snatch

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

01/05/2024

Vogue Fitness | Marina Mall

CrossFit

"BOOTY DAY

Every 4:00 x4

6 Front Squats @ 70%-80%

12 Double DB Rdls

8 Weighted Deadbugs e/s
(10lb Plate Overhead) "

"15 min AMRAP
500m Row
20 DB FR Lunges
10 T2Rings
5 Burpee to Touch/Ring

L1: 10-15lb DBs
L2: 20-22.5lb DBs
L3: 25-30lb DBs
Spicy: 35lb DBs"

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

01/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

TEAM OF 2

10 ROUNDS

10 Burpee Pull Up/ Double PU Burpe
10/10 OH Lunges 50/35
20/15 Cal Bike

TC : 30 Mins.

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

01/05/2024

Vogue Fitness | Yas Ladies

Metcon

"
WARRIOR WEDNESDAY

Teams of 3
For Time:
4000m/2.5 Miles Bike
3000m Row
2000m Ski

Metcon

"With a partner

In a 30 minute window

100 Wall Ball (20/14)
100 TTB / Knee raise
100 single DB Box step up (50/35 - 20)
100 alt DB snatches (50/35)

-AMRAP in remaining time-

12/9 cal AB

*share reps however

**score totals cals "

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

01/05/2024

Vogue Fitness | RAK Ladies

WOD

Cardio partner day:

30 minute partner amrap:

Partner one:
1 rope climb
6 box get overs
6 SB to shoulder
30m SB carry

Partner Two:
400m row

01/05/2024

Vogue Fitness | RAK Ladies

Speciality

OLY LIFTING CYCLE

W7-8:

Clean and jerk:
2+1 @ 60% - 2+1 @ 65% - 2+1 @ 70% - x 2+1 @ 75% - 2+1 @ 80%, 2+ 1RM

Clean pulls:
3 reps @ 100% - 3 reps @ 105% , 2 sets of 3 @ 110%

Front squat:
2 reps 70% - 2 reps 75% - 2 reps 80% - 2 reps 85% , 2RM

Stiff legged deadlift:
3 sets x 5 reps

01/05/2024

Vogue Fitness | RAK Mixed

WOD

Machine day:

200 Calorie Bike
E2MOM
12/9 Calorie ski

36 Minute Cap.

01/05/2024

Vogue Fitness | JLT

CrossFit

BACK SQUATS

Every 1:30 X 8

5-5-4-4-3-3-2-2

Start at 50% of 1RM and Build
to a heavy Double With 1 RIR

*Reps In Reserve*

"WITH LOVE FROM BIG D"

EMOM 16

Min 1: Max Cal Bike
Min 2: Max Back Squat (135/95) From floor
Min 3: Max POGO Burpee
Min 4: REST

Score: Total Reps

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

01/05/2024

Vogue Fitness | JLT

Metcon

"WANNA GO AGAIN"

(You Go, I Go)

10 Rounds (5 Each)

15/12 Cal Bike + 200m Run

Straight onto:

10 Rounds:

12/9 Cal Ski + 10 DB Push Press

Partner Syncro 100 Sit Ups

TC: 45

01/05/2024

Vogue Fitness | Stamina

Stamina

"HYROX Stamina

Intervals

2 sets

3 mins on 1 Min off

ESCALATE

INDIVIDUAL METCON

A) In a 2 min window
20/18 cal Assault bike
Max rep Shuttle run

Rest 60s

B) In a 2 min window
25/20 cal Row
Max Rep Slam ball

Rest 2 mins

x 4 sets of each
(28 mins)

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

2. 150m Row
15 Push Ups

TC: 15 Mins.

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

02/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

3 Rounds

20-15-10
BB Bicep Curls
14 Hammer Curls
30 Band OH Triceps Exten.
20 Close Grip bench

WOD

8 Rounds

1. 200/150m Row
6 Strict Pull Up

2. 200/150m Row
15 Push Ups

TC: 15Mins.

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

02/05/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""House of Cards""

5 Rounds for Time
16/12 SkiErg
16 Toes-to-Bars
16 Alternating Pistols / 24 Air Squat
8 Devil Presses (2x50/35 lb)

TC:30 mins

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

02/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Cardio Club

In a 40 minute window

3 rounds:
20/15 cal AB
20/15 cal Row
20/15 cal Ski

*rest 2 minutes, then

2 rounds:
40/30 cal AB
40/30 cal Row
40/30 cal Ski

*rest 2 minutes, then

1 round
60/45 cal AB
60/45 cal Row
60/45 cal Ski"

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

02/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"PUSH PRESS

Every 3:00 x4
6 @ 70%-80%

20 Superset with Banded Face Pulls

"9 - 6 - 3
Cal Bike
HR Push Ups
DB Snatch
Rest 90 secs
x4 rounds

Time Cap on each rd: 3 mins

L1: 15-22.5lb DB
L2: 25-30lb DB
L3: 35lb DB"

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

02/05/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

AMRAP x6
10 x Plate A Jumps
10 x Plate GTOH
10 x Burpees to Plate

Rest 2 Mins

AMRAP x6
10 x Sumo Deadlift High Pull
10 x SA KB S2OH (5/5)
**30 secs Plank Hold After Each Rd

Rest 2 mins

x 2 sets

L1: 15lb Plate + Pink KB
L2: 25lb Plate + Blue KB
L3: 35lb Plate + Yellow KB
"

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

Kipping HSPU
3 sets @ 30% of ME
* goal is unbroken for each set
*Rest 2 minutes and repeat.

02/05/2024

Vogue Fitness | RAK Mixed

WOD

Gymnastics:

Alt EMOM x 6:
1 - 25% C2B Pull Ups
2 - 25% TTB
- Rest 2:00 -
Alt EMOM x 6:
1 - 25% C2B Pull Ups
2 - 25% TTB
- Rest 2:00 -

Wod:

EMOM x 16:
200m run
12 OH SA KB lunges (6/6) 24/16kg
12 burpee to rig
Rest

02/05/2024

Vogue Fitness | Al Ain Mixed

Speciality

-Gymnastics-

B-MU
R-MU
CORE
Handstand Walk

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

02/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

200-500-200m
Ski
10 DB STO
15 Wall Balls 20/14
15 Sit Ups

TC : 30 Mins.

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

02/05/2024

Vogue Fitness | JLT

CrossFit

SPLIT STANCE STRICT PRESS

5 Sets of 5 Reps

Every 2:00 X 5

Start Light and Build up

*10 Band Pull Aparts Each after set*

"WE BE BUILDING"

For Time

21-15-9

Push Press 115/80
T2B
Box Jump Overs

REST 2 Minutes

9-15-21

Push Jerks 115/80
Pull Ups
Box Jump Overs

TC: 18

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

02/05/2024

Vogue Fitness | JLT

Metcon

" SEEN ZONED "

""EMOM 40""

1 - 10 Burpee Box Jumps 24/20
2 - 15-20 Med ball Squat Cleans
3 - 2 Wall walks + 10s HS HOLD
4 - 15/10 Echo Bike
5 - Rest

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

02/05/2024

Vogue Fitness | Stamina

Stamina

HYROX Stamina
JLT

Simulation (Halfish)

800m Run
500m Ski/Row
800m Run
40 Burpees
800m Run
2 Lap Farmers carry
800m Run
40 Walking lunge
800m run
500m Row/ski
800m run
50 Wall balls

(45 Min time cap)

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

03/05/2024

Vogue Fitness | Marina Mall

CrossFit

"Build to a heavy 3 Push Jerks"

"For Time"

500m/400m Row
30 Burpees
500m/400m Row
20 Burpees
500m/400m Row
10 Burpees

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

03/05/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5 Rounds for Time
16/12 Cal Bike
16 Toes-to-Bars
16 Alternating Pistol Squats
8 Devil Press 50/35#

TC:30 mins

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

03/05/2024

Vogue Fitness | Marina Mall

Metcon

- Big Friday -

CrossFit

SQUAT

Box Squat

5 Rounds
4 Reps

WOD
AMRAP 10

10 Back Squats 65
10 Down Ups
30 DU/60 SU

From 10-15mins. Establish a 1RM Back Squat

TC: 15 Mins.

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

03/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Box Squat

CrossFit

"DEADLIFT"

Every 1:30 X 8

6-6-5-5-4-4-3-3

Start Light and Build up to a heavy Set
With 2 Reps In Reserve

"WHERE ARE MY HAMMIES"

800m Run
21 Deadlifts 185/125

600m Run
15 Deadlifts 225/155

400m Run
9 Deadlifts 245/175

200m Run

TC: 18

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

03/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 6Mins. Complete

12 DB Snatch (R)
8-10-12-14-16
Burpee Over Bar
30/22 Cal Row
8 Burpee Over Bar
12 DB Snatch (L)

TC : 30 Mins.

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

03/05/2024

Vogue Fitness | Stamina

Stamina

"HYROX Stamina

Simulation (Halfish)

800m Run
500m Ski/Row
800m Run
40 Burpees
800m Run
2 Lap Farmers carry
800m Run
40 Walking lunge
800m run
500m Row/ski
800m run
50 Wall balls

(45 Min time cap)"

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

04/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

3 Rounds

2 Rope Climbs
15 Sec Ring Hold
1/1 Box Around the world

WOD

4 Rounds

10 HSPU/ Pike
10 Box Get Overs
15/10 Cal Bike
10 Ring Dips/Banded

TC: 18Mins

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

04/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Saturday Sweat

With a partner

2 rounds
1000m Row
50 Burpee over erg
2000m Bike Erg

-into-

4 rounds
30 Push up
60 Air squat
90 Double under

-into-

YGIG for 3 sets each
2 lap run
200/150m Row
15/10 cal Bike Erg

*share reps however

**time cap: 35-40 minutes"

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

04/05/2024

Vogue Fitness | JLT

CrossFit

UPPER BUILD

Every 3 Minutes X 5

CrossFit

"MURPH PREP 1.0"

Every 8 Minutes X 5

400m Run
15 Strict / Banded Pull Ups
20 Hand Release Push Ups
30 Air Squats

Cap at 7 Mins Each Set

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

05/05/2024

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

"NO RESERVATION,NO CLASS MORE THAN 5 MIN. LATE = NO CLASS ENTRY"
3. Row 1 min rest after

Teams of 2

0-10

2200/1900m Row
Swap every 25 Wall balls

10-20
100/80 cal bike
Swap every 10 burpee box jump overs

20-30
2200/1900m Ski
Swap every 15 medball situps

30-40
YGIG 10/8 Cals (sprint effort)
Until 100/80 cals reached on the bike "

05/05/2024

Vogue Fitness | Marina Mall

Every 3Mins. Complete

2. 150m Ski
15 Wall Balls 14

TC : 30 Mins.

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

06/05/2024

Vogue Fitness | Al Ain Ladies

CrossFit

GYMNASTICS/ INTERVALS

Butterfly Pull Up (Tech)

Kipping Pull Up

WOD

10-8-6-3-2

Pull Ups
Wall Balls 14

9-7-5-3-1

Pull Ups
Burpees

TC : 15 Mins.

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

06/05/2024

Vogue Fitness | JLT

CrossFit

PARTNER WOD

" JJ, WANNA BE MY PARTER "

Partner Workout

5 Rounds
24 Deadlifts
24 Toes to Bar
18 Hang Cleans
18 C2B/ Pull Ups
12 Shoulder to Overhead
12 Bar Muscle Ups/ Burpee Pull Up

155lb / 105lb

Cash out: 800m Partner Run

TC: 45

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

06/05/2024

Vogue Fitness | JLT

Metcon

"BRING EM OUT|

AMRAP 30

Buy in: 50 Burpees

50/35 Cal Bike
40 Wall Balls
30 DB Hang Clean and Jerk
200m Run

06/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

Butterfly Pull Up (Tech)

Kipping Pull Up

WOD
10-8-6-3-2

Pull Ups
Wall Balls

9-7-5-3-1

Pull Ups
Burpees

TC: 15 Mins.

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

06/05/2024

Vogue Fitness | Stamina

Stamina

TEMPO RUN Al Raha
"Moderate Fartlek Run

-10min Warm Up & Dynamic Stretches

-10x2min @LT2-Pace (Yellow Zone) / 1min jog recovery

-10min Cool Down "

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

06/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Strength 4/4

Box Squat
3-3-3-3-3

*build each set
(aim to build heavier than wk 2/4)

then

2x3 at 80% of todays heavy "
"3 rounds:
400m run
10 Dual DB hang clean and jerk (2x50/35)

*time cap: 12 minutes "

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

06/05/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Quater Finals Twister""

Team of 3

P1: Max Cal Ski
P2: Chipper
P3: Rest

P2:
3 Rounds For time
50 Wall balls
50 Burpee Box Jump Overs

SWAP WHEN NEEDED

TC: 30 min

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

06/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

Every 3min complete

1. 200/150m Row
10 KB Swing 24/16
5 Burpee Over Rower

Every 3min complete

2. 200/150m Ski
15 Wall Balls 20/14

TC:30Mins.

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

06/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"
OLYMPIC LIFTING
Snatch

Every 2 Mins x10 Sets

a) 3 High Hang Snatch
- High Power
- Deep Power
- Squat

CrossFit

Week 5 Power Snatch Cycling Last Week

Every 3:30mins x 4
3 Power Snatch at 80%
2 Power Snatch 85%
1 Power Snatch 90%

1min Max Toes to Bar
1min Max Deadlifts 135/95lbs
1min Max Lateral Over Bar Burpees
1min Rest x 3 (12mins)

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

06/05/2024

Vogue Fitness | Yas Marina

Metcon

"4 rounds
400m run
25 KB swing

Rest 4 minutes

4 rounds
500m Row
25 Wall Ball

*time cap: 30 minutes "

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

06/05/2024

Vogue Fitness | RAK Mixed

WOD

Pressing:

E2MOM x 6:
3 Push Press

Wod:

For time:
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
15 Air Squats
-into-
Run 400m

06/05/2024

Vogue Fitness | Marina Mall

Speciality

5 sets
Spilt Stance BTN oh press. BTN Split Jerk, pause Spilt Jerk (3 sec in dip and catch)

Add a little weight if it looks/feels good

Main Work

A)Jerk complex - E2M
1 BTN split Jerk, 1 pause split Jerk (2 sec in dip) 1 split Jerk
E90's x6 Building in Weight from 50-65%

B) Split Jerk (2 sec pause in catch & 2 sec in full extension overhead)
5 sets of 2 reps between 65-80% E2:30M

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

07/05/2024

Vogue Fitness | Al Ghadeer

WOD

ADRENALINE

Toes to Bar WORKSHOP

(10 mins)

INDIVIDUAL WOD

AMRAP 16

5 Dual DB Squat Cleans 50/35#
10 Burpee Over DB
50 DU

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

07/05/2024

Vogue Fitness | Al Ain Ladies

Metcon

TEAM OF 2

7 ROUNDS

10-14-18-22-26-30-34
KB Thrusters 12
20 BJO
22 Cal Row

TC : 30 Mins.

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

07/05/2024

Vogue Fitness | Al Ain Ladies

CrossFit

LIFTING

* E30Sec For 3Mins.

1 Clean & Jerk

Rest 1Min.

* E30sec for 3min

1 Clean & Jerk

Rest 1Min.

* E30Sec. For 3Mins.

1 Clean & Jerk

Weight
F: 85/95/105

WOD

Every 3Mins.

8 Cal Ski
10 Power Clean 75
5 STO

TC : 15 Mins.

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

07/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

LIFTING

* E30 sec for 3mins.

1 Clean & Jerk

Rest 1min

* E30 sec for 3mins.

1 Clean & Jerk

Rest 1min

* E30 sec for 3mins.

1 Clean & Jerk

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

WOD
Every 3mins.

12/8 Cal Ski
10 Power Clean 115/75
5 STO

TC: 15 Mins.

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

07/05/2024

Vogue Fitness | Stamina

Stamina

"Endurance - YAS Marina

5000m Row (P1)

P2+P3 completes:
30/24 cal bike
20 Dumbell Hang Power clean
20 Dumbell Stoh
(Split)

Time cap: 20 mins

Rest 3

300/240 cal Bike

P2+P3
400m run together
20 Goblet Squat
20 Dumbell Lunges
(Split)

TC: 20 mins"

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

07/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Gymnastics 4/4

Every 2 - 2:30 for 4 sets:
60-80% of Max unbroken Wall Facing HSPU from wk2/4

*aim to complete each set unbroken

*scaling - 1-2 ABmat or Deficit Box HSPU"
"EMOM for 16 minutes
1. 60 Double under
2. 10-15 CTB / Pull up
3. Max cal AB
4. Rest "

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

07/05/2024

Vogue Fitness | Al Raha

WOD

UNITE

Strength

1) 12 DB Z press
2) 15s-30s Handstand Hold

""Corby""

EMOM 20

1) 15/12 Cal Row
2) 15 V-Ups
3) 200m Run
4) 30s Plank

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

07/05/2024

Vogue Fitness | Al Ain Mixed

Metcon

E90sec for 21min

1. 10 TTB
AMRAP Bike

2. 10 DB Snatch 50/35
AMRAP Bike

(Target 180+/ 130+)

On 21min Mark complete;
50 Sit Ups
40 Crunches
30 Deadbugs
20 Hollow Rocks

TC:30Mins.
NO RESERVATION, NO CLASS. MORE THAN 5 MINS LATE = NO ENTRY TO CLASS

07/05/2024

Vogue Fitness | Yas Ladies

CrossFit

"
PUSH PRESS

Every 2:30 x4
4 Push Press @ 80-90%
10 Dual DB Bent over Rows

INTERVALS

2:00 ON / 2:00 OFF x4
250m Row
Max Devil Press
"

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

07/05/2024

Vogue Fitness | Yas Ladies

Metcon

"
INTERVALS

2 Mins Work / 2 Mins Rest x4

20 Wallballs
Max Cal Bike

Rest 3 Mins

2 Mins Work / 2 Mins Rest x4
10-15 Cal Bike
Max Slams"

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

07/05/2024

Vogue Fitness | JLT

CrossFit

"EMOM TUESDAYS"

EMOM 12

CrossFit

Back Squat
Every 3 minutes x 5
3 @ 86%

Superset with Strict Ring Dips with 1 sec Pause in Support 2 RIR

For time:
20 Shoulder Presses
10 DB Box Step Ups
30 Push Presses
10 DB Box Step Ups
40 Push Jerks
10 DB Box Step Ups

Functional Bodybuilding

Bench Press

Then 3 x 4 @ 85
Super set
15/15 DB Meadows Row

Rest 2

Accessories
3 x 15 DB Tricep Extensions
3 x 15 DB Bicep Curls

Single Leg Strength

"3 sets superset"
10/10 Single Leg DL
10/10 Quad focus box step up tempo 31x1

Rest 2 between sets

Accessories
3 x 16 Dual DB Overhead Waking Lunges
3 x Max Banded Crunches

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

08/05/2024

Vogue Fitness | Al Ghadeer

WOD

UNITE

STRENGTH

2 Push Jerk @70%
2 Push Jerk @80%
2x2 Push Jerk @85-90%

PARTNER WOD

YGIG , Share however (Unless Stated)

4 Rounds For Time

20 Clean & Jerk 115/85#
20 TTB
20 Partner Wall Balls
200m Run (Together)

TC: 20 mins

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

08/05/2024

Vogue Fitness | Al Ain Ladies

12x400m @Goal 5KM r/p (90sec rec)

1.5KM Cool Down"

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

08/05/2024

Vogue Fitness | Stamina

Speciality

5 sets
Spilt Stance BTN oh press. BTN Split Jerk, pause Spilt Jerk (3 sec in dip and catch)

Add a little weight if it looks/feels good

Main Work

A)Jerk complex - E2M
1 BTN split Jerk, 1 pause split Jerk (2 sec in dip) 1 split Jerk
E90's x6 Building in Weight from 50-65%

B) Split Jerk (2 sec pause in catch & 2 sec in full extension overhead)
5 sets of 2 reps between 65-80% E2:30M

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

09/05/2024

Vogue Fitness | Al Ghadeer

WOD

ESCALATE

INDIVIDUAL METCON

E6MOM x 6
Alternate Between A & B

A) 500m/400m row
15-12-9
D-Ball Slams 45/30#
Pull up

B) 30/24 cal bike
15-12-9
D-Ball Squats
TTB

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

09/05/2024

Vogue Fitness | Al Ain Ladies

Metcon

E90Sec. for 21Mins.

1. 10 TTB
AMRAP Bike

2. 10 DB Snatch 35
AMRAP Bike

(Target 130+)

On 21Mins. Mark Complete

50 Sit Ups
40 Crunches
30 Deadbugs
20 Hollow Rocks

TC : 30 Mins.

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

09/05/2024

Vogue Fitness | Al Ain Ladies

CrossFit

BODYBUILDING

6-6-4-4-2-2-1-1

Bench Press

10 Push Ups After Each Set

WOD

AMRAP

5 ROUNDS

14 Alternating DB Snatch 40
10-8-6-4-2
HSPU/ Pike Box
50 DU / 100 SU

TC : 15 Mins.

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

09/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

BODYBUILDING

6-6-4-4-2-2-1-1

Bench Press
+
10 Push Ups After each Set

WOD
AMRAP

5 Rounds

14 Alternating DB Snatch 60/40
10-8-6-4-2
HSPU/ Pike Box
50 DU / 100 SU

TC: 15 Mins.

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

09/05/2024

Vogue Fitness | Stamina

Stamina

Hard2Handle - Yas Marina

EMOM 12

1) Max cal C2B (P1)
2) 10 Dumbell snatch + 8 Burpee over dumbell

Rest 2

EMOM 12

1) Max cal C2B (P1)
2) 8 Press ups + 10 A- Jumps

Rest 2

3000/2500m C2B time trial in pairs

Score equals time to complete meters"

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

09/05/2024

Vogue Fitness | Yas Marina

CrossFit

"CARDIO Club

5 sets:
5:00 on / 2:00 off
400m run
30/22 cal Row
Max Burpee

*score = total burpees "

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

09/05/2024

Vogue Fitness | Al Raha

WOD

MAYHEM

""Jack And Jill""

Metcon

"
INTERVALS

EMOM x10
1- 8-12 Cal Row
2- 10-15 DB Box Step Ups

Rest 3 Mins

EMOM x8
1- 8-12 Cal Row
2- 6/6-8/8 SA DB Thruster

Rest 3 Mins

EMOM x6
1- 8-12 Cal Row
2- 6-12 Burpees"

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

09/05/2024

Vogue Fitness | JLT

CrossFit

"SPLIT STANCE STRICT PRESS"

5 Sets of 4 Reps

Every 2:00 X 5

Start Light and Build up

*10 Band Pull Aparts Each after set*

*Heavier than last week*

"HEAVY CHUNGZ"

Deadlifts Week 8: Last Week

3 x 1 x 95%

Rest as needed

For time:
15-12-9
Calorie Echo Bike
9-6-3
Sandbag Ground-to-Shoulders

♀ 70 lb
♂ 100 lb

TC : 10

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

09/05/2024

Vogue Fitness | Yas Marina

Metcon

"500/400m Ski
500/400m Row

Rest 90s then,

500/400m Row
500/400m Ski

Rest 3 minutes

x 2-3 sets

*time cap: 35 minutes "

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

10/05/2024

Vogue Fitness | Al Ghadeer

WOD

MAYHEM

INDIVIDUAL WOD

5 Rounds For Time:

6 Thrusters 135/95#
3 Bar Muscle Ups
10 KB Box Step Overs 24/20"
12 KB Swings 24/16#
50 DU

TC 30 mins

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

10/05/2024

Vogue Fitness | Al Ain Ladies

Metcon

20-18-16-14-12-10
Shuttle Run (10m)
10 Slamballs 30
8 Down Ups

TC : 30 Mins.

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

10/05/2024

Vogue Fitness | Al Ain Ladies

CrossFit

SQUAT

Front Squats

6 x 3

WOD

800m Ski

Then :

21-15-9

Thrusters 65
BOB

3-2-1
Wall Walk

TC : 17 Mins.

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

10/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

SQUAT

Front Squats

6 x 3

WOD

VO2

""Pack It In""

CrossFit

"DEADLIFT"

Every 1:30 X 8

5-5-4-4-3-3-2-2

Start Light and Build up to a heavy Set
With 2 Reps In Reserve "

"POW PAO"

For Time

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

Barbell SDHP 95/55lbs
T2B / Haning Knee Raises
Burpee over the Bar

TC : 25

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

10/05/2024

Vogue Fitness | Marina Mall

CrossFit

10MIN TO ESTABLISH

1 HEAVY PUSH JERK

10 Rounds for Time:
6 Handstand Push-Ups
3 Burpee Pull-Ups
Bar at the Fingertips with Arms Overhead

TC:15

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

10/05/2024

Vogue Fitness | Yas Marina

Metcon

"1. EMOM for 8 minutes
1. 30s Dual KB overhead hold
2. 30s Chin over bar hold

*scaling - banded or box assisted

2. AMRAP for 15 minutes
15 TTB / Knee raise
12 Dual DB thruster (2x35/22.5)
9 Burpee over DB"

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

10/05/2024

Vogue Fitness | RAK Mixed

WOD

Snatch W2:

E90s x 10:
1 Power Snatch
1 Hi hang squat snatch
1 Squat snatch
@ 65-70% of 1RM

*Power - speed under the bar - catching in the squat

Wod:

EMOM x 16:
30s ME FC DB Walking Lunge
30s ME Burpee over DB
30s Plate GTOH
1 Minute rest

11/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

GYMNASTICS/ INTERVALS

4 Rounds

7/5 Cal Bike (only arms)
7 Renegade Row + Push Ups
20sec Ring Hold

WOD
4 Rounds

30/22 Cal Bike
12 DB Hang Clean 2x50/35
10 DB Farmer Lunges
8 DB STO

TC: 18 Mins.

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

11/05/2024

Vogue Fitness | Yas Marina

CrossFit

"Saturday Sweat

With a partner

0-10 minutes:
2000m Row
*swap every 25 Wall Ball

10-20 minutes:
4000m C2 Bike
*swap every 1-2 lap KB farmer carry

20-30 minutes:
2000m Ski
*swap every 15 Burpee box jump

*each movement is the time keeper for the machine

**scale each movement to take around 45-60s"

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

11/05/2024

Vogue Fitness | JLT

CrossFit

"BOOTY BUILD"

Every 3 Mins X 5

Barbell Back Rack Reverse Lunges

5 Sets of 12 Total Reps
(Alternating Steps)

Superset with:

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

"J.LO WHO"

3 Rounds For Time

20 Single DB OH Lunges
30 DB Hang Clean and Jerks
40 Sit Ups

Cap at 20

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

12/05/2024

Vogue Fitness | Al Ain Mixed

CrossFit

ENDURANCE

TEAM OF 2

30/22 Cal Ski
20 Burpee Pull Ups
30/22 Cal Row
20 KB G- Squats
30 Box Jump

TC: 30 Mins.

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

12/05/2024

Vogue Fitness | Stamina

Stamina

Endurance - Yas Marina
"Sunday Stamina

A) 30 min easy run
or
3 x 9 Min Amraps (30's on 30's off)

1. C2B 1 min rest after
2. Ski 1 min rest after
3. Row 1 min rest after

Team of 2

1 Round
50/40 Cal bike
40/30 cal ski
30 Syncro down ups

2 rounds
40/30 cal bike
30/20 Cal ski
20 Syncro down ups

3 Rounds
30/20 Cal bike
20/10 Cal ski
10 Syncro down ups

TC:40 mins"

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

12/05/2024

Vogue Fitness | Yas Marina

CrossFit

"IWT 4/4

12/9 cal ski
10 Squat Snatch at RPE 6

*rest 1 minute

15/12 cal Ski
8 Squat Snatch at REP 7

*rest 1 minute

20/15 cal Ski
6 Squat Snatch at RPE 8

*rest 1 minute

25/20 cal Ski
4 Squat Snatch at RPE 8.5

*rest 1 minute

30/25 cal Ski
2 Squat Snatch at RPE 9 "

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

12/05/2024

Vogue Fitness | Al Raha

WOD

ADRENALINE

Toes to Bar Focus

Strength

10 PVC Kneeling Banded Single Lat Pulldown
10 Weighted Knee Raises
10 Beat Swings
(Rest as needed)

""Round 2""

AMRAP 20

4 Double Dumbbell Squat Cleans
10/8 Cal Ski
50 DU/ Single Skips

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

12/05/2024

Vogue Fitness | Al Ain Mixed

WOD

Gymnastcis:

EMOM x 10:
BMU
HSPU

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

12/05/2024

Vogue Fitness | Marina Mall

CrossFit

"40S WORK 20S REST X 32 (8)"

Assault Bike
Shuttle-runs
Ski
Row

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