Athlete Spotlight: Ashley Dunoff

Name: Ashley Dunoff Age: 29 Occupation: I’ve worked for an insurance premium finance company for the past 7 ½ years, handling the accounting side. Hometown: Blackwood, NJ Which class time do you usually attend? Monday – Friday 7pm and Saturdays usually 10:30am Favorite WOD: Murph (its only my favorite when I’m finished, not during the WOD) Favorite […]

Saturday 2.29.20

Prep 3 Sets Row or bike x 60 sec Kneeling closed Fist Should Car’s x 5 per side Bottoms Up Kettlebell Shoulder Press x 5 per arm Single arm Dumbbell Lunge to Thruster x 5 per side Essentials A. 4 sets Dual Kettlebell Z Press x 7-10 reps Rest 20 sec Pike Push Up Negatives […]

Friday 2.28.20

Prep 3 sets Can opener stretch with barbell in snatch Grip x 20 sec Squat Twist and Reach x 5 per side Supine behind the Neck PVC Press x 10 reps Loaded Hamstring Kick outs x 5 per leg Essentials A. 4 sets Overhead Squat x 2 reps Tempo 33×1 Start light and build to […]

Thursday 2.27.20

Prep 3 Sets Band Pull threw x 20 reps Single Arm kettlebell Floor Press x 5 per arm Goblet Cossack Squat x 5 per leg Essentials A. 3 Sets Hip Thrust x 10 reps Increase load each set (start around 60% of Deadlift ) On the 2:30 min B. 3 sets Bench Press x 5 […]

Wednesday 2.26.20

Prep 3 Sets Bike x 60 sec RNT Goblet Squat x 5 reps per side Kneeling Thoracic PVC stretch x 30 sec Kettlebell Pull Overs x 5 reps Essentials A. 14min Emom 1.Front squat x 2 reps @30×1 2.unbroken Ring Pulls x 10-12 reps B. 4-6-8-10-8-6-4 Hang Power Clean *Between each round Farmers Carry x […]

Tuesday 2.25.20

Prep 3 Sets Dumbbell 90 degree hold carry x 100 ft Curtsy Box Step Ups x 5 per leg Scorpion Leg Reach x 5 per side Essentials A. 9min Emom 1.Turkish Get Up x 2 reps per arm 2.Single arm Kettlebell Overhead Carry x 50 ft per arm 3.Dip Bar Support Hold x 20-30 sec […]

Monday 2.24.20

Prep 3 sets Row x 60 sec Cross Body single Leg Kettlebell RDL x 5 per side Kettlebell Turkish Sit Up x 5 per side Mountain Climber x 10 per side (2 sec knee up hold on each rep) Essentials A. 12 min Emom Clean grip Deadlift x 1 reps Tempo 31×1 Moderate to heavy […]

Saturday 2.22.20

Prep 3 Sets Bottom of squat Hold x 20 sec Reverse bear crawl x 50ft Plank x 20 sec Glute Bridge x 10 reps Side plank x 20 sec per side Essentials A. 12 min Emom Back squat x 1 rep Start moderate and build to heavy by minute 6 and then hold heavy the […]

Friday 2.21.20

Prep 3 sets Can opener stretch with barbell in snatch Grip x 20 sec RNT Lunge x 5 per leg Supine behind the Neck PVC Press x 10 reps Vertical Med Ball throw x 5 reps Essentials A. 4 sets Overhead snatch grip Step back Lunge x 4reps per leg Build in weight but keep […]

Thursday 2.20.19

Prep 3 Sets Dumbbell Death March x 10 steps Single Arm Dumbbell Floor Press x 5 per arm Goblet Cossack Squat x 5 per leg Essentials A. 3 Sets Hip Thrust x 12 reps Increase load each set (start around 50% of Deadlift ) On the 2:30 min B. 3 sets Bench Press x 7 […]