LATEST WORKOUT
Thursday 4-11-24 Workout Of The Day
Thursday 4-11-24 Workout Of The Day "Legs On Fire" AMRAP 20: 40 AbMat Sit-ups 30/24 Calorie Bike or Ski Erg 20 DB/KB Front rack reverse lunges 10 DB/KB Push Jerks (R) 10 DB/KB Push Jerks (L) Dumbbell @ 35/50# B. Core work. Coaches choice... Today's workout is a 20...
Wednesday 4-10-24 Workout Of The Day
Wednesday 4-10-24 Workout Of The Day A. E90 - 5 3 TNG Power Cleans B. Power Clean Max Repetitions of Power Cleans @ 80% * To Technical Failure "Super Size" (cap 15) 5 Rounds For Time: 10 Power Cleans 105/155# 10 Burpee Box Jumps 20/24” Today we’ll max out our...
Tuesday 4-09-24 Workout Of The Day
Tuesday 4-09-24 Workout Of The Day "Teeter-Totter" (cap 30) For Time: 400/500 Meter Row 300/400 Meter Ski 30 Thrusters 55/75# Rest 4 Minutes 400/500m Row 400 Meter Ski 20 Thrusters 65/95# Rest 4 Minutes 400/500m Meter Row 300/400 Meter Ski 10 Thrusters...
Monday 4-08-24 Workout Of The Day
Monday 4-08-24 Workout Of The Day A. E90 - 5 1-2 Bench press B. One set of max repetitions Bench Press @ 80% * To Technical Failure C. "Lucky Devil" For Time: 40/68 Kcal ECHO 50 Toes to Bar 50 Single Arm Devil's Press 35/50# * Partition However You'd Like Part A. is...
Sunday 4-07-24 Workout Of The Day
Sunday 4-07-24 Workout Of The Day EMOM - 25 1. DB Chest Press 2. Dbl KB Front Squats 3. Elevated Ring Rows 4. Dbl. KB Deadlifts 5. Chin Ups Today’s workout is an EMOM with ascending reps. Start with 6 reps of each movement and increase your reps on each movement by...
Saturday 4-06-24 Workout Of The Day
Saturday 4-06-24 Workout Of The Day "Severin" For Time: (cap 45) 50 Strict Pull-ups 100 Hand Release Push-ups 4800/5000m Row Today’s workout is a modified Hero WOD. Instead of running we’ll be rowing. Choose methods that are measurable and repeatable with your pull...
Friday 4-05-24 Workout Of The Day
Friday 4-05-24 Workout Of The Day A. E2M - 9 Bench Press 5-4-3-2-1-2-3-4-5 B. "Have A Ball" Work 3 minutes Rest 1 minute x 5 Rounds: 50-40-30-20-10 Wall Balls 14/20# Max Calorie Row Today is a two part workout with some bench press strength in the beginning and a...
Thursday 4-04-24 Workout Of The Day
Thursday 4-04-24 Workout Of The Day "Toe Rope" (cap 28) For Time: 30-20-10 Toes to Bar (double the reps for hanging leg raise) 400/500m Row Directly Into... 3-2-1 Rope Climbs (15') (10,8,6 chin ups) 400/500m Row Today’s workout is a longer conditioning piece with...
Wednesday 4-03-24 Workout Of The Day
Wednesday 4-03-24 Workout Of The Day A. E90 - 6 1-2 Deadlifts B. Max Repetitions of Deadlifts @ 90% (to technical failure) C. "Power-Up" (cap 18) 10 Rounds For Time: 200 Meter Ski 10-1 Hang Power Cleans 85/115# Today we have a little three part workout. Part A. we...
Tuesday 4-02-24 Workout Of The Day
Tuesday 4-02-24 Workout Of The Day "The Admiral" (cap 25) 3 Rounds For Time: 20 Burpee Pull-ups 20 Alternating Front Rack Lunges 20 Box Jumps 20/24” Barbell weight 65/95# Option 2: (cap 25) 5 Rounds For Time: 10 Burpee Pull-ups 20 Alternating Front Rack Lunges 10 Box...
Monday 4-01-24 Workout Of The Day
Monday 4-01-24 Workout Of The Day A. Back Squat E2M - 9 Back Squat 5-4-3-2-1-2-3-4-5 B. "Only Fools Rush In" (cap 15) 21-15-9: Front Squats Kcal ECHO Bike Power Cleans Kcal Ski Barbell: RX: 65/95# Int: 55/75# Beg: 45/55# +/- Today's workout is a little back...
Sunday 3-31-24 Workout Of The Day
Sunday 3-31-24 Workout Of The Day “Balls Of Fury” 4 Rounds 500m Ski 10 Burpees to a target 15 Push ups 20 Medball squat cleans 14/20# Today's workout is a little bit more conditioning related. Peace yourself accordingly to keep moving and enjoy those med ball squat,...
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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.