LATEST WORKOUT

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...

Sunday 03-17-24 Workout Of The Day

Sunday 03-17-24 Workout Of The Day "Body Armor Endurance" EMOM 28 ( 7 rounds) Complete 8-12 Reps of each Min 1: Half kneeling DB shoulder press right Min 2: Half kneeling DB shoulder press left Min 3:  Alternating DB hang clean Min 4: Burpees  Rest exactly :30 between...

Saturday 03-16-24 Workout of The Day

Saturday 03-16-24 Workout of The Day Open Workout 24.3 The 8:30am and 9:45am class will be hitting the Open workout as prescribed. If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time. Is workout has a fifteen...

Friday 03-15-24 Workout of The Day

Friday 03-15-24 Workout of The Day "Tri Sprint Intervals"  5 Rounds of… AMRAP - 4 20/24 Kcal Ski 30 x 40’ Shuttle Runs Max Calorie ECHO with remaining time ‍*Rest 4 Minutes Between Rounds  Today is all about the cardio. You have a 1:1 work/rest ratio for today's...

Thursday 03-14-24 Workout of The Day

Thursday 03-14-24 Workout of The Day A. E90 - 5 2 Deadlifts B. E4M - 3 3 Deadlifts @ 70, 80, 90% C. "Awww Ship!" (cap 20) 20-19-18-17-16-15-14-13-12-11 Kcal Row 10-9-8-7-6-5-4-3-2-1 Burpees over the rower Today we continue to build in our deadlift cycle. Part A. is to...

Wednesday 03-13-24 Workout of The Day & Starke Sweat

Wednesday 03-13-24 Workout of The Day & Starke Sweat Bench Press E3M - 3 8 Bench Press  Start First Set at 60% & Build  "Space Force" AMRAP 4: 16/21 Calorie Row 16 Alternating Single Arm Hang DB Snatch 16 Push-ups ‍Rest 1 Minute ‍AMRAP 4: 14/18 Calorie Row 14...

Tuesday 03-12-24 Workout of The Day

Tuesday 03-12-24 Workout of The Day "Mr. Wilson" 5 Rounds For Time (cap 30) 400/500m Ski 15 BB Hang C&J 65/95# +/- 30 AB mat Sit-ups Today is five rounds for time. Pick a barbell weight you can perform your 15 clean & jerks in no more than two sets.

Monday 03-11-24 Workout of The Day

Monday 03-11-24 Workout of The Day A. E90 - 5 2 Squats cleans B. E4M - 3 3 Squat Cleans @ 70, 80, 90% C. “Chinchilla” 10-9-8-7-6-5-4-3-2-1 Box Jump overs Kcal ECHO Today we build on our squat clean cycle. Part A. gives us an opportunity to build to our 70% starting...

Sunday 03-10-24 Workout Of The Day

Sunday 03-10-24 Workout Of The Day A. EMOM 28 ( 7 rounds) Min 1:  8-10 DB Box step ups  Min 2:  8-10 Strict pull ups  Min 3:  8-10 Alt Double DB or KB front rack lunge Min 4:  8-10 Double DB hang power clean & strict press Choose challenging weights and methods...

Saturday 03-09-24 Workout Of The Day

Saturday 03-09-24 Workout Of The Day Open workout 24.2 The 8:30am and 9:45am class will be hitting the Open workout as prescribed. If you’re signed up for the open and need to be judged, come to 11am and perform the workout at that time. Individual RX As many rounds...

Friday 03-08-24 Workout Of The Day

Friday 03-08-24 Workout Of The Day A. E4M - 3 5 Deadlifts @ 65, 75, 85% & 8 Ring rows B. For time “Snatchski” 30-20-10 KB Snatches Kcal Ski RX: 35/50# Int: 30/40# Beg: 20/30# +/-  Today we build on our deadlift cycle. If you’re competing in the Open, use today as...

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.