LATEST WORKOUT

Friday 03-29-24 Workout Of The Day

Friday 03-29-24 Workout Of The Day In teams of three... "Sinister Circuit" 150 Kcal ECHO 100 BB Thrusters 85/115# 150 Kcal Ski 100 BB Hang Power Cleans 150 Kcal C2 100 T2B 150 Kcal Row 100 Ring Dips Today's workout is a team of three workout for 1000 reps. Push the...

Thursday 3-28-24 Workout Of The Day

Thursday 3-28-24 Workout Of The Day A. 12 Min Rope climbing skill work B. "Sitting Room" (cap 30) 7 Rounds For Time: 16/20 Kcal ECHO 20 AbMat Sit-ups 2 Rope Climbs (15'), 2 grounded rope climbs or 8-10 Chin ups Today’s workout is a longer chipper. Modify rope climbs...

Wednesday 3-27-34 Workout Of The Day

Wednesday 3-27-34 Workout Of The Day Deadlift E2M - 9 Deadlifts 5-4-3-2-1-2-3-4-5 "Sugar Shack"  For Time: 400/500m Ski Directly Into… 21-15-9: Box Jumps 24/30” Deadlifts 155/225# +/- Directly Into… 400/500m Ski Today's workout is a little dead lift mountain. I'm...

Tuesday 3-26-24 Workout Of The Day

Tuesday 3-26-24 Workout Of The Day "Down With the Sickness" (cap 30:00) 5 Rounds for time: 400/500m Row 12 Thrusters 55/75# 12 Burpees 12 Pull-ups Today's workout is all about consistent movement. The weight is a bit lighter on the thrusters and should be unbroken....

Monday 3-25-24 Workout Of The Day

Monday 3-25-24 Workout Of The Day A. E2M - 9 Strict Press 5-4-3-2-1-2-3-4-5 Build to a challenging weight to kick off your five strict press and continue adding load as you decrease the reps. See if you can go a little heavier on the back side of the mountain....

Sunday 03-24-24 Workout Of The Day

Sunday 03-24-24 Workout Of The Day :40 work :20 rest x 8 Odd rounds: Max Push Press Even rounds: Max Front Rack Lunges (same weight as push press) Rest 4 min :40 work :20 rest x 8 Odd rounds: Max Ring Rows Even rounds: Max Push Ups Rest 4 minutes :40 work :20 rest x 8...

Saturday 03-23-24 Workout Of The Day

Saturday 03-23-24 Workout Of The Day For Time: In teams of three "Devil Dogs" 2000m Row 50 Devil Press 50 Double Dumbbell Clean & Jerks 1600m Row 35 Devil Press 35 Double Dumbbell Clean & Jerks 800 Meter Run 20 Devil Press 20 Double Dumbbell Clean & Jerks...

Friday 03-22-24 Workout Of The Day

Friday 03-22-24 Workout Of The Day A. E90 - 5 1-2 Deadlifts B. E3M - 5 Deadlift 5-3-1-1-1 @ 75, 85, 95% +++ C. For time… (cap 8) “Treecepts” 40/50 Kcal Ski 50 Push Ups Today we build through our last round of deadlifts for the current strength cycle. Perform your reps...

Thursday 03-21-24 Workout Of The Day

Thursday 03-21-24 Workout Of The Day "Butterflies" (cap 30)  5 Rounds For Time: 24/30 Kcal ECHO Bike 30 Russian Kettlebell Swings 35/50# 10-20-30-40-50 Box Jumps 20/24” +/- Today's workout is all about conditioning. Perform five rounds of the above workout. The only...

Wednesday 03-20-24 Workout Of The Day

Wednesday 03-20-24 Workout Of The Day "The DeLorean"  AMRAP 4 x (5 rounds) 15 T2B / HLR / Anchored sit ups (30 sec +/-) 30/24 Kcal Row (1.5 min)  60 Double unders / Single skips  Max Kcal Row  ‍*Rest 4 Minutes Between Rounds You should finish your T2B or variation in...

Tuesday 03-19-24 Workout Of The Day

Tuesday 03-19-24 Workout Of The Day A. E90 - 5 2 Squat cleans (singles or touch & go) B. E4M - 5-3-1 @ 75, 85, 95% Squat Clean C. E 2:30 x 3 Squat clean 1-1-1 @ 95, 100, 101% +++ D. For Time 24/30 Kcal ECHO Today we finish up our squat clean cycle. Aim for the...

Monday 03-18-24 Workout Of The Day

Monday 03-18-24 Workout Of The Day A. E2M - 7 BB Strict Press 5-4-3-2-1-1-1 B. EMOM - 10 "Savagery" 3 Power Cleans 3 Front Squats 3 Push Jerks  RX: 95/135# Int: 65/95# Beg: 55/75# +/- Today's workout is a little strict pressing strength. Find a challenging weight to...

A TRAINING EXPERIENCE LIKE NO OTHER

 

A clean, well-stocked gym with lots of amenities and super-friendly people to greet you. Caring, committed coaches who are dedicated to your success. Honestly, you won’t find a better box than Starke Strength & Conditioning in West St Paul / Winnipeg, where your new fitness family awaits you. Sign up for your choice of specialty classes, or work one-on-one—regardless of your preference, we’ve got everything you need to meet your training goals. Come train with us and you’ll never look back.