LATEST WORKOUT
Saturday 9-07-24 Workout Of The Day
Saturday 9-07-24 Workout Of The Day “Runner’s Delight” With a running clock… Buy In: 1 Mile OR 3k Run With the remaining time AMRAP the following 3 S2OH 6 Front Squats 9 Hang Power Cleans 12 Deadlifts Cash out: 1 Mile OR 3k Run 0:00 - 25:00: 1st Run + AMRAP whatever...
Friday 9-06-24 Workout Of The Day
Friday 9-06-24 Workout Of The Day In Teams Of Two AMRAP - 30 “Buff Buddies” 10 Wall Balls 14/20# 9/10' 8 T2B / HLR / Anchored Sit Ups 6 Burpee Box Overs 4 Dbl DB Front Squats 2 Devils Press Dumbbell Weights RX: 35/50’s Int: 30/40# Beg: 20/30#~ In teams of two, chip...
Thursday 9-05-24 Workout Of The Day
Thursday 9-05-24 Workout Of The Day A. E3M - 5 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 2 Jerks B. 6 Rounds For Time “Ya Jerk” 5 C&J @ 95/135#~ 5 Front Squats 5 Strict Pull Ups 5 Ring Dips 4/5 Kcal ECHO Part A is a little strength complex with the...
Wednesday 9-04-24 Workout Of The Day
Wednesday 9-04-24 Workout Of The Day A. E3:30 - 5 5 Bench Press + 5 Split Squats / Leg B. For Time “Toboggan Run” 10-9-8-7-6-5-4-3-2-1 Kcal Row Burpees Russian KBS Today kicks off with a little strength work on a 3:30 clock. Start with a challenging weight for both...
Tuesday 9-03-24 Workout Of The Day
Tuesday 9-03-24 Workout Of The Day In teams of two...| AMRAP - 30 "Nat Attack" or "Old AF" or "AMRAP NAT" or "Cougar Country" 47 BB Hang Power Cleans 47 Kcal ECHO 47 BB S2OH 47 Kcal Row 47 Box Jump Overs 47 Kcal Ski 47 T2B RX: 85/115# Int: 65/95# Beg: 55/75#~ HAPPY...
Monday 9-02-24 Workout Of The Day “MURPH”
Monday 9-02-24 Workout Of The Day "MURPH" Happy Labour Day everyone! To celebrate this holiday we'll be hitting the Hero WOD "MURPH" For those of you wanting and able to hit this workout, there are several different ways to attack it depending on your skill and...
Sunday 9-01-24 Workout Of The Day
Sunday 9-01-24 Workout Of The Day Circuit - 30 12 Alternating DB Chest Press 6-8 Split Squats / Leg 8 Single Arm Ring Row & Reach 8-10 DB/KB. Stiff legged deadlift 6 Push Ups w. 3 sec shoulder tap 1 Sled Pull + 1 Sled Push Today’s workout is a circuit style...
Saturday 8-31-24 Workout Of The Day
Saturday 8-31-24 Workout Of The Day In Teams Of Two… 1 RFT “Carry The Boats” (cap 40) 1 Mile Run 50 C&J 110/155# 100 Ring Dips 1 Mile Run 50 Front Squats 110/155# 100 T2B Partner up and throw down. Chip away at today's workout with your partner. The weights are...
Friday 8-30-24 Workout Of The Day
Friday 8-30-24 Workout Of The Day A. E3:30 - 5 3 Deadlifts & 5 Pull Ups B. “Acid Bath” 500m Ski 500m Row 10000m C2 Bike Today we have a little deadlift pull up action in part A. Find a challenging deadlift and option for five challenging pull ups. Build through or...
Thursday 8-29-24 Workout Of The Day
Thursday 8-29-24 Workout Of The Day 5 RFT “Run N’ Gun” (Cap 35) 300m Run 5 S2OH 5 Front Squats 5 Hang Power Cleans 5 Thrusters Rest 1 Minute BB Weight Rx: 65/95# Int: 55/75# Beg: 35/45# Today’s workout is a little running workout with some barbell slinging. Pick a...
Wednesday 8-28-24 Workout Of The Day
Wednesday 8-28-24 Workout Of The Day A. E4M - 5 (20 min) 6 BB Chest Press 10 Alt Gorilla Rows B. 4 RFT (cap 20) “Up N’ Down, Round N’ Round” 8/10 Kcal ECHO 1 Rope Climb or 2 Grounded Rope Climb or 4-6 Commando Pull Ups 8/10 Kcal Ski 10 BB Front Squats 85/115#~ Part A....
Tuesday 8-27-24 Workout Of The Day
Tuesday 8-27-24 Workout Of The Day A. E3M - 5 1 Power Clean + 3 Split (or power) jerk with a three second hold in the receiving position. B. 5 Rounds For Time (RFT) “DT” 12 Deadlifts 9 Hang Power Cleans 6 S2OH (Shoulder to Overhead) RX: 105/155# Int: 95/135# Beg:...
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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.